Getting ripped requires burning fat to reveal the muscle underneath.
Professional boxers such as Floyd Mayweather prove boxing can get you ripped, but it doesn't come easy. Getting this chiseled look involves a mix of high-intensity boxing and strength-training workouts. Boxing alone will help you to be lean, but to get ripped you also need muscle. Strength training helps build muscle, while boxing uses cardio to help burn fat revealing the muscle underneath. Boxers use strength-training regimens that involve low weight with high repetitions and body-weight and compound exercises. These exercises strengthen many different muscles while not gaining too much weight, which can hinder the fluid movements and stamina required in the ring.
Incorporate Strength-Training Exercises
Floyd Mayweather told "Men's Health" magazine that he avoids relying on weights for his strength-training regimens and instead incorporates medicine balls and body-weight exercises. Medicine balls are highly versatile and can be used to work many different areas of the body. One example is a medicine ball squat throw. Hold a medicine ball in both hands, squat down and explode up throwing the ball as high as you can against a wall. Then, catch and repeat. Another exercise is the medicine ball push-up, putting a twist on the traditional body-weight push-up. In push-up position, have one hand on the medicine ball and the other on the ground. Perform a push-up then roll the ball so that it moves under your other hand and repeat. Push-ups on a medicine ball require more core-muscle work to stabilize you during the exercise.
Include Circuit Training
Boxing circuit training incorporates high-intensity strength and aerobic exercises in order to increase endurance while also helping you gain muscle and burn calories to burn fat. Circuit-training exercises can include jumping rope, weighted punches, kettlebell swings, burpees, pull-ups, push-ups and tire flips. Choose at least five exercises for a circuit. Set a timer for at least one and a half minutes per station. Complete as many repetitions of each exercise as possible while maintaining proper form. Allow for a minimum of 30 seconds rest between stations. Rotate through the circuit three times.
Design Boxing Workouts
According to "Muscle & Strength" magazine, your ideal get-ripped regimen should include two days a week of strength training and muscle building, four days a week of boxing and at least one day a week of rest. Your boxing days should consist of shadowboxing, hitting the heavy bag and speed bag and, if possible, hitting focus mitts with a partner. These workouts should consist of high-intensity cardio that will help burn any fat covering your muscles. Warm up by jogging or jumping rope. Complete three-minute rounds of punches, such as jabs, hooks and uppercuts. Increase power and intensity progressively. Start with at least three rounds, with one minute of rest in between. Finish with 100 meter sprints.
Find a Partner or Boxing Class
Using boxing to get ripped involves dedication to high-intensity workouts. Alone it can be difficult to motivate and challenge yourself in order to get the results you desire. Finding a partner, trainer or boxing class can help keep you motivated while also improving technique and reducing your risk of injury. Hitting pads with a partner is much more difficult that hitting a punching bag by yourself because your partner is in control of the pace and can push you out of your comfort zone.