9 Boxing Moves to Burn Ridiculous Calories

Boxing for fitness, not fighting, is now a thing for a good reason: It burns tons of calories and tones your entire body.

While you can hold light weights for an extra challenge, you don't need a punching bag, gloves, or a partner to participate, according to Jaws Nelson, a boxing instructor at Shadowbox NYC, a boutique boxing studio in Manhattan, who models the only moves you need to know to call yourself a boxer.

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Just repeat each move in quick succession for up to 60 seconds to turn this tutorial into a workout.

First things first: Begin in a "boxer stance." For righties (pictured in this article), that means staggering your feet with your left foot a couple of feet in front of your right foot and toes facing forward. Your lead hand is the one closest to your front foot (so for righties, it's your left hand), and your back hand is the one toward your back foot (righties, that's your right hand).

Lefties: You'll stand with your right foot staggered in front of your left, and your lead hand will be the right one.

Keep both hands in tight fists near your chin (as if you're trying to protect your face), elbows close to the body, and knees slightly bent — with your core engaged the entire time. You'll start in this stance and return to it between reps each move outlined below.

Andrew Clancy - Lauren Ahn

1. Jab

Extend your lead hand straight out in front of you, turning your palm down to face the floor as you shift your weight forward.

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2. Cross

Extend your back hand straight out in front of you (not across your body, despite the name of this move) as you pivot on your back foot and shift your weight forward.

3. Lead Hand Hook

Imagine punching around a barrel directly in front of you, using your lead hand to take a chin-level swing as you pivot on your front foot.

4. Back Hand Hook

Imagine punching around a barrel directly in front of you, using your back hand to take a chin-level swing as you pivot on your back foot.

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5. Lead Hand Upper Cut

Imagine punching through a vertical tube in front of you, starting low and driving upward your lead hand, finishing with your elbow pointing toward the floor as you pivot with your front foot.

6. Back Hand Upper Cut

Imagine punching through a vertical tube in front of you, starting low and driving upward your back hand, finishing with your elbow pointing toward the floor as you pivot with your back foot.

7. Shoulder Slip

Imagine dodging a punch that's coming straight at you. Turn your left shoulder in toward your right side as you pivot on the left foot, then return to boxer's stance. Turn your right shoulder toward your left side as you pivot on your right foot, then return to boxer's stance. Continue to alternate.

8. Roll Under

Imagine dodging a punch that's coming straight at you. Shift your weight into your left foot and bend your knees to lower your body toward the ground. Shift your weight into the right foot as you come back up to boxer's stance and continue to alternate sides.

9. Duck Under

Imagine someone punching through the air above your head while you duck for cover. Bend both knees to take a deep squat, keeping your fists up the entire time.

From Cosmopolitan