A 5 round feel-good workout mixes 2 full rounds of strength and 2 full rounds of boxing. The 5th round combines boxing and strength sets for the ultimate MetaBox finisher.
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Boxing workout naturally incorporates metabolic conditioning, often combining intense cardio bursts with compound strength workouts. Metabolic workouts can be extremely effective at building muscle and getting rid of fat stores.
Metabolic conditioning describes workouts that vary from moderate to high intensity. Metabolic conditioning aims to improve both the aerobic and anaerobic systems. About three metabolic conditioning workouts per week should do the trick. But if you're just starting out, try once a week at first, and see how it goes.
During a 30 Minute Metabolic Conditioning workout, the calorie burn can easily add up to 500 calories. It also increases your metabolic rate between 10 to 25 percent for up to 48 hours after your workout. In fact, research has shown a rise in metabolic rate for up to 72 hours.