by Clarissa Hartley

Bored with conventional workout routines? Boxing fitness could be your exciting escape to healthy weight loss, improved fitness, and a brilliant stress-buster. Let’s explore the gains boxing fitness can offer you and how to delve into this empowering workout regimen.

It’s not unusual for working women to fall into the hectic routine of juggling work and personal commitments, which often leads to neglecting a well-balanced diet or regular exercise. Falling into that spiral is far easier than maintaining discipline. This is where boxing fitness enters, merging exercise with enjoyment and convenience.

Boxing isn’t just an electrifying sport but a captivating method of fitness training that can significantly boost your stamina and overall wellbeing. According to fitness professional Tim Harrison, a workout session mixing punches and footwork can put all your muscles to work and significantly accelerate your heart rate. The result is an impressive calorie burn, often surpassing traditional fitness drills. A recent study showed boxing burning the most calories per hour among various sports.

The calories you burn in a boxing workout depend upon multiple factors such as age, weight, fitness levels, and workout intensity. A 70kg individual, for instance, can burn up to 800 calories per hour. That’s approximately 200 calories more than a Spin class. Impressive, isn’t it?

Considering the calorie-burning capacity of boxing, it’s not surprising to see a rise in women being drawn towards boxing fitness. Tim confirms an increasing trend of his female clients incorporating boxing into their personal workout routines.

Why Should You be Boxing for Fitness & Weight Loss?

Still pondering whether you should strap on those boxing gloves? Here are seven compelling reasons to consider adopting boxing fitness:

1. Quick Fitness Improvement: Boxing workouts challenge both aerobic (longer periods with oxygen) and anaerobic (short bursts without oxygen) energy systems, helping you perform daily tasks more efficiently and saving energy throughout your day.
2. Muscle Toning: Boxing is an excellent opportunity to shape and tone your body, primarily targeting your upper back, shoulders, and arm muscles.
3. Stress Relief: Boxing training helps release endorphins while serving as a controlled outlet for frustration, making it a fantastic stress-buster.
4. Enhanced Agility: Sharpen your movements and agility through boxing footwork.
5. Boosted Confidence: The empowering feeling of executing punches boosts your fitness and, subsequently, your confidence.
6. Healthy Weight Loss: An effective calorie burner, boxing exercises also elevate your post-workout metabolism, facilitating healthier weight loss.
7. Variety & Enjoyment: Boxing fitness offers an exciting alternative to monotonous calorie-burning activities, focusing on different punches and techniques.

If you are planning on starting boxing for weight loss, remember to build up gradually. Fitness professional Tim suggests incorporating boxing workouts once or twice a week in a balanced training regimen featuring cardio-vascular and resistance training.

Practising boxing diligently over a six-week period can boost your confidence, but technical improvement is a never-ending journey in this domain. Safety is crucial, ensuring correct punching techniques to avoid common injuries such as rotator cuff tears and wrist sprains.

If you’re inexperienced in boxing, it’s advisable to seek professional guidance from a personal trainer or join a boxing club to ensure safety and effective learning. Boxercise classes, now available in many gyms, are also a viable alternative.

Five Boxing Fitness Techniques for Beginners

1. Maintain Focus on Technique: Don’t aim for brute force. Instead, concentrate on technically correct punching and pad strikes.
2. Punch from the Hip: The power in your punch originates from your hip, not your shoulder. Remember this to avoid shoulder injuries.
3. Keep Your Elbows Tucked in: When you’re not in action, keep your elbows against your sides, enabling upper back muscle activation and preventing fatigue.
4. Be Light on Your Feet: Keep your knees soft, your left foot forward, and toes of your right foot up to maintain balance.
5. Keep Your Guard Up: When not punching, safeguarding the sides of your face with your gloves is essential. Additional liner gloves can provide wrist support.

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