Maintaining a healthy lifestyle is essential for everyone. However, there comes a time when you may feel the need to reignite your passion for fitness and challenge yourself mentally and physically.

Three weeks ago, I started a new workout routine, using boxing as a cardio/endurance form. What prompted this change?

Every morning when I went to the gym to work out, the sight of a heavy bag tempted me to test my strength and stamina.

It didn’t take long before I found myself irresistibly drawn to the idea of boxing. Within a few days, I was scouring Amazon for boxing gloves. Fortunately, I stumbled upon a sleek pair of black gloves with striking gold trim that exuded power and determination.

Waking up at 5 a.m. for three consecutive weeks, I prepared myself to face off against the heavy bag, determined to give it my all. Each session consisted of five rounds, each lasting three minutes. Let me tell you, the intensity was unparalleled. My heart pounded like a drum, and sweat poured from every pore of my body as I pushed myself to the limit.

The results so far are scary.

From a data-point figure — I’ve lost 7.5 pounds.

Sure, most of this might be water weight, or I’m not doing the same marathon-type training my body has been accustomed to for the past year.

But here’s the truth. I feel mentally and physically sharper.

Instead of one area of my body being sore — it’s spread out equally.

Alright, let’s get into the nitty-gritty. For those who came to rob the workout and run….scroll to the bottom.

Happy reading.

Walking into the gym, I turn to my favorite Spotify playlist, lace up my gloves, and step in front of the heavy bag.

I'm smacking my gloves together, and I feel tired. It’s 5 a.m., and no one is in sight.

I’m thankful. My mind isn’t full of problems yet. This is the selfish part of the day. My mind is tired, but I realize this is our time. Our time to get better.

My left-hand makes contact with the “TKO” Technical Knockout lettering on the heavy bag.

BOOM. Direct hit. It feels good, really good.

If I were running, I would daydream or think about life. Not today.

My mind is in tune with my body. Each jab was a decision for me.

Is it possible for stress to dissipate with each punch?

It indeed feels like it does.

My punches are disciplined and backed with force. The formation of sweat tickles my upper forehead before it sprints downhill, meeting the shield of my eyebrows.

My lungs work overtime as my arms tire from holding up the gloves.

In my ear, a bell is rung. Round 1 over.

4 to go.

Whew. Three minutes.

This feels like I just ran for 20 minutes and lifted several weights. Every vein in my arm is protruding as if it’s time to give blood.

I want to take a break but hear the ding in my ear again.

Damn. Already? Round 2. Let’s get it.

Push through the fatigue, Brandon.

The voice in my head is screaming for me to stop, to quit. My body concurs, but I’m learning to silence both.

The resilience to keep going.

I focus on the present. I was throwing each jab, hook, and right-hand knock-out with perfection.

Ding-Ding. Round 2 is complete.

Each workout, each week, the challenge turns from miserable to a new game. I’ve realized that boxing is entertaining. It does not compare to lifting weights or running, but it’s much better. It’s a workout founded on discipline and resiliency.

Here’s why I love boxing so far:

• Fantastic High-Intensity Interval Training (HIIT)
• Mental discipline: Fighting through tiredness
• Results are insane: 7.5 lbs in 3 weeks, and my body is becoming more toned.
• Simply fun.
• 10/10 stress relief

Here’s to more rounds, lessons, and growth in the coming days.

This is for those who want to get into boxing, too. Here’s a quick sample workout plan I’ve been following. There are better ones, but this will help you get started.

Boxing Workout Plan (Heavyweight Bag)

Warm-up (10–15 minutes):
- Jump Rope: 3 minutes
- Shadow Boxing: 5 minutes
- Dynamic Stretches (arm circles, leg swings, torso twists): 5 minutes

Workout:

1. Round 1 — Technique Training (3 mins):
— Practice jabs, crosses, hooks, and uppercuts with proper form and footwork.
— Focus on speed, accuracy, and technique rather than power.

2. Round 2 — Cardio-Boxing (3 mins):
— Continuous punching combinations with high intensity.
— Jabs, crosses, hooks, and uppercuts.
— Move around the bag, maintaining a steady pace.

3. Round 3 — Power Punches (3 mins):
— Focus on delivering powerful punches while maintaining good form.
— Mix up your combinations and add in body shots.
— Imagine an opponent in front of you to work on accuracy.

4. Round 4 — Defense and Counterpunching (3 mins):
— Practice slipping, blocking, and weaving to avoid incoming strikes.
— Counter with quick and precise punches after defensive movements.

5. Round 5 — HIIT Intervals (3 mins):
— Alternate between 30 seconds of high-intensity punching and 30 seconds of rest.
— Push yourself to the limit during active intervals.

6. Cool Down (5–10 minutes):
— Shadow Boxing at a relaxed pace.
— Static Stretching (shoulders, arms, back, legs) for flexibility and recovery.

Pro-Tips:

• Stay light on your feet and walk around the bag to simulate a fighting situation.
• Focus on inhaling and exhaling with each punch to improve power and maintain control.
• Raise your arms above your face and body protection while exercising.
• Hydrate well before, during, and after your session to stay hydrated during intense exercise.

Feel free to adjust this workout plan to suit your fitness level and training goals better. Listen to your body; stop the workout and consult a fitness professional if you feel pain or discomfort.

Best of luck!

Take care,

Brandon

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