Home Boxing to get Strong and Lean

Jan 30, 2019

When we talk about getting “strong and lean”, we mean a low body fat percentage that allows the muscle definition to show. It’s a very popular goal for both men and women. If getting strong and lean is one of your main goals this year, then you may be wondering if an at-home boxing workout can help you achieve this.

With a little guidance, an at-home boxing workout can be just as effective as any gym workout. And the best part is that you don’t need any equipment. Provided you have enough room to move around, you can complete your workout anywhere, which means no more excuses. However, it’s important to remember that there is more to the equation than just ‘boxing equals strong and lean’.

Home boxing workouts can certainly help you to achieve this body type, but you will need to be disciplined and determined. Boxers train in many different ways, but high-intensity interval training, strength training and flexibility training all feature heavily in most professional athlete’s routines. If you’re interested in getting strong and lean with home boxing workouts, you will need to follow these steps.


Since the strong and lean body type requires you to build endurance, you will need to find a way to work plenty of cardio into your routine. Many people wrongly assume that since they are aiming for muscle definition, strength training is all they need. Unfortunately, it’s only when you strip away body fat that you can see the muscle. For this reason, you have to find a way to make cardio fun for you.

You don’t need to go to a fancy gym to get an incredible cardio workout. For starters, running is one of the easiest activities you can do, and the best part is that it is completely free. However, if the weather always puts you off, or if you don’t have anywhere safe to run in your neighbourhood, there are ways to get an intense cardio workout at home.

A HIIT boxing workout will get your heart rate up, test your endurance and help you to torch calories. The best part about HIIT is that it is quick. The idea is to go as hard as you can for a short amount of time and then rest before starting all over again. Following a boxing workout at home is a great way to build your endurance and torch calories. And it will be over way faster than if you stick to a steady pace on a treadmill.

Strength training

As we mentioned in the beginning, getting strong and lean is all about stripping away the body fat to reveal the muscle below. So we’d better make sure there’s some muscle to show! On top of all the cardio, boxers include strength training a few times a week. You can easily get strong and lean doing at-home boxing workouts without any fancy gym equipment.

Your own body weight is enough to give you a strength workout. Think push-ups, squats, lunges and sit-ups. These are all exercises that will help to build muscle. As it starts to get easier, you simply add more reps. In addition to strength training, it’s a good idea to work some flexibility training into your at-home boxing workout. Simple yoga routines on rest-days will help to keep you active, calm your mind and help your body to recover. Muscle soreness is one of the main reasons that people give up on their workout, so a yoga routine on a rest day can help to stop muscles before they become problematic.



No matter how hard you work out, you can’t build a strong and lean physique on a poor diet. Start by making simple changes to your existing diet. Instead of white bread and pasta, reach for wholegrain versions. Focus on getting lean protein into every meal. And make sure you fill half of your plate with vegetables to make sure you are getting all of your vitamins and minerals. You don’t have to survive on plain chicken breast and brown rice to get strong and lean, but remember that you can’t outrun a bad diet. Cut out the empty calories and learn to fuel your body with high-quality nutrients.

So there you have it. Following a simple HIIT boxing workout plan, you could build your confidence, develop muscle and achieve that coveted strong and lean body type.

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