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5 Boxing Combos For Killer Cardio Conditioning

Boxing Combos For Killer Cardio Conditioning

If you haven't done any boxing or focus mitt drills for cardio before you'll be surprised just how tiring it is! Explosive punches when performed for a decent amount of volume will send your heart rate through the roof, get you sweating and burning far more calories than if you were walking on a treadmill or jogging stairs.

Instead of standing still during your drills move around a bit, the feeder (pad holder) should be the leader of movement between combos, keeping the striker on their toes.
Increased movement results in an increased number of calories burned.

If you're just starting out however I recommend familiarize yourself with both the combos and holding the pads before you throw in any movement.

Warm Up Before You Start Your Boxing Combos

Boxing is a game of footwork, with constant movement in and out, pivots, slips, rolls and cutting off of the ring you need to ensure your lower body flexibility and mobility are sufficient.

If your calves, quads and hamstrings are overly tight you'll find your movement extremely limiting.

At the same time, if your hip flexors are overly tight from working an office job and neglecting your mobility work you'll likely find your power is lacking too.

See also
How To Throw A Jab Correctly

Your power comes through the hip rotation as you extend your arm, not through your arm itself.

Loose hips = better rotation. Better rotation = increased power.

How To Throw A Jab Correctly

The jab is without a doubt the most crucial punch to master, yet remains most neglected.
Your jab should be straight and fast... no looping or winding up required.

Begin with your gloves tucked in front of your face, elbows pointing down.

  • Drive through your hips as you twist them while extending your lead (left) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
  • Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
  • As soon as your jab connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.

How To Throw A Cross Correctly

The cross or right hand as it's often called is your power punch.
The primary purpose of your jab, be it on the focus mitts, the heavy bag or against your opponent in the ring is to 'set up' your power shot, aka. the right hand.

See also
4 Focus Mitt Drills For Power And Speed

The #1 key when it comes to throwing a cross is to remember that the power comes through the lower body and hip rotation, the power does not come directly from the arm... as such if your stance, footwork or pivot are incorrect then your power punch is going to lack power!

Begin with your gloves tucked in front of your face, elbows pointing down.

  • Pivot on your rear foot as you drive through your hips while extending your rear (right) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
  • Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
  • As soon as your right hand connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.

1. Jab, Cross, Jab, Cross, Uppercut, Uppercut, Uppercut, Uppercut

1 - 2 - 1 - 2 - 5 - 6 - 5 - 6

Throw 4 quick straight before hitting 4 alternating uppercuts (front uppercut, rear uppercut, front uppercut, rear uppercut).

If you're a newcomer I recommend slowing down this combo and focusing on each jab and cross to ensure you're rotating through the hips for each punch and pivoting on your rear leg for your crosses.

See also
How To Throw An Uppercut Correctly

Perform 15 combos before alternating with your pad holder.

2. Jab, Cross, Slip, Slip, Jab, Cross

1 - 2 - slip - slip - 1 - 2

Begin by throwing a jab, ensure your weight stays on your rear foot (to prevent overextending).

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

The pad holder will immediately throw a jab followed by a cross back at you which should be countered with 2 subtle slips.

Immediately counter with another jab followed by a cross.

Perform 15 combos before alternating with your pad holder.

3. Jab, Cross, Hook, Uppercut

1 - 2 - 3 - 6

Begin by throwing a jab a quick jab, ensure your weight stays on your rear foot (to prevent overextending).

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don't stop before you hit the pad).

Finish the combo by rotating your hips from your lead hook to end with a a rear uppercut.

Perform 15 combos before alternating with your pad holder.

4. Jab, Cross, Uppercut, Uppercut, Uppercut, Uppercut

1 - 2 - 5 - 6 - 5 - 6

Begin by throwing a jab, ensure your weight stays on your rear foot (to prevent overextending).

See also
Boxing Combinations: 24 Powerful Boxing Combos Explained

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

Hit 4 alternating uppercuts (front uppercut, rear uppercut, front uppercut, rear uppercut).

Perform 15 combos before alternating with your pad holder.

5.  Jab, Jab, Jab, Cross, Lead Hook

1 - 1 - 1 - 2 - 3

Begin by throwing 3 jabs, bring your hand half way back to your face before extending for the following jab. Ensure your weight stays on your rear foot (to prevent overextending).

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don't stop before you hit the pad).

Perform 15 combos before alternating with your pad holder.

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Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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