Functional boxing training to burn calories in 20 minutes –

It’s not because you switched from high heels to flats that you also need to leave your gym top at the bottom of your wardrobe. Between a caipirinha and a dip in the sea, there’s time to do an efficient workout to burn hundreds of calories and still maintain the lean mass gained throughout the year.

The secret is to keep it simple: increase the intensity of the exercises, eliminate the use of accessories and invite your friends to sweat with you. Did you like the tactic? We asked boxing teacher Rodrigo Leite to reveal the sequence that athletes in the sport follow to gain breath, strength and agility.

“The exercises can be adapted to the physical condition of each one, without losing the intensity”, explains the professional fighter of the modality. Make the most of your ring (gymnastics, in this case) with a beautiful view – are you traveling to the beach or to the countryside? – and rock with burpees, push-ups and sit-ups.

knockout in fat

Before putting on boxing gloves, a true boxer faces functional exercises to gain breath and strength – and, of course, incinerate a lot of calories.

“The light run between each series works as an active break, which helps to lower the heart rate without impairing the metabolic efficiency of the sequence”, says Rodrigo, who points out: you can stop at any time to catch your breath. Start the countdown: In 20 minutes, you’ll have soaked your top, released endorphins and fired every muscle in your body.

The train

In each series, a new exercise enters the package: start with 10 burpee repetitions and run approximately 300 meters (you can walk if you prefer). On the next round, do the burpees and 10 more push-ups. After the run, add squats to the set, and so on, until you get to the sixth exercise, the front plank.

1. burpee


 (Mariana Cagnin/)

The. Support your hands in front of your feet, flexing your knees.
B. At once, kick your feet back until you form a plank, then place your chest on the ground, flexing your elbows in a controlled manner.
w. Return to the starting position and jump with your arms up. If you can’t, do froggy (touch your hands on the ground by flexing your knees and then jump).

2. Flexion of arms

The. Lying on your stomach, extend your arms and rest your hands on the ground, shoulder-width apart. If you prefer, use your knees.
B. Bend your elbows, pointing outward, and lower your torso toward the floor.

3. Squat

Spread your legs a little wider than shoulder width. Squat down, fitting your hips back, and, when lifting, contract your butt.

4. Parachute

Lie on your stomach with your arms extended above your head. Raise your chest and extend your legs as far as you can, forming a curve in your back.

5. Abdominal Rower

The. Lying on your back, extend your arms and legs close to the ground.
B. Raise your torso until you are almost sitting down and, without relaxing your abdomen, hug your knees. If you prefer, support your feet on the ground.

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6. Front board

– (Mariana Cagnin/)

Lying on your stomach, support your forearms on the floor, forming a straight line from your shoulders to your elbows. The hands are also away. Elevate your torso (keeping your body aligned and your core muscles tight). From 20 seconds to 1 minute.