Lose weight with boxercise

There are many ways to lose weight and a common method is exercise, coupled with a healthy diet.

Boxercise, which can help burn more calories in less time, develops strength, stamina, core stability and cardio endurance simultaneously.

It can improve your reflexes and burn up to 500 calories an hour. Its also builds fitness and speed.

These five exercises can be combined for a circuit training. They are a combination of cardio and strength workouts which are great for burning extra calories and increasing metabolism.

Start with light warm ups with 5-10 minutes of cardiovascular exercise such as slow jogging and light major muscles stretches to prepare your muscles and prevent injury. Before starting any physical activity, consult your physician first.

1. Alternate side body punches

1a. Stand with your feet shoulder-width apart and your left leg in front of your right. Hold both hands up in front of your face. Pull your right arm back to the side of your body and bring it forward to hit your partner's left stomach pad at his rib.

1b. Return to starting position before switching to the other hand.

2. Front kick

2a. Stand with your feet a little over shoulder-width apart, with left foot slightly in front of right foot and hands raised in front of your face.

2b. Raise your right leg and throw a kick at your partner's abs pad as hard as you can. Return to starting position and repeat with other leg.

3. Free squat

3a. Stand with feet slightly apart, hands on hips and look straight ahead.

3b. Slightly arch your back and bend your knees, hands raised horizontally to shoulder level. When your thighs are parallel to the ground, extend legs and return to initial position.

4. Back heel static run

4a. Stand straight. Bend your right knee and bring your foot towards your right gluteus as fast as you can. Return to starting position.

4b. Repeat with your left leg and touch your left gluteus. Do this alternately as fast as you can as if you are running while in a static position.

5. Alternate leg crunch

5a. Lie on your back, with your hands at the sides of your head and legs straight. Raise your upper body and bring your right elbow towards your left knee.

5b. Return to starting position and repeat with the other side.