Why Boxing Might Be Your Next Workout Obsession

By , SparkPeople Blogger
Most likely, your main exercise goals are to burn calories and build muscle—but some activities offer the added perks of busting stress and boosting your mood.

As it turns out, Rocky was onto something. Boxing is not only an excellent form of cardio, but it's also a healthy outlet for stress, anxiety and aggression, that leaves you feeling exhilarated and empowered.

"While a long, sweaty run outside on a beautiful day is always a good go-to, there’s something so gratifying about making physical contact with something and letting it all go," says Rob Delara, corporate head trainer at TITLE Boxing Club. "The stress of your job, home and life in general is left on the bag with every jab, cross, hook and uppercut. Throw your punches and throw away your worries."

Most fitness boxing classes consist of three segments: a 15-minute warmup with calisthenics drills (jumping jacks, squats, lunges, etc.), eight 3-minute rounds of punching combinations with one minute of active rest in between and 15 minutes of core work.

Delara says this safe, dynamic workout offers a bevy of mental and physical benefits that go well beyond weight loss.
  • Stronger core: "When you throw a proper punch or power into a kick, your entire core is engaged. You’re moving and twisting through the abdominals to fire strong, precise blows one after the other, meaning your midsection gets a serious workout," says Delara.
  • Speed and agility: As you move around the bag and perform combinations of punches, you'll notice improved reactive motions, hand-eye coordination, balance and agility.
  • Muscle tone: For some people, being toned and strong is more important than increasing muscle size. Delara says boxing is one of the best ways to get long and lean arms and legs because the sport targets your back, shoulders, arms, core, glutes, quads and calves while using your own bodyweight.
  • Cardiovascular health: Thanks to boxing for fitness, the days of boring cardio are over. "Boxing classes safely increase your heart rate and burn calories steadily for optimal cardiovascular health benefits," says Delara. "Because of the intensity of the class and the need to pay attention to the trainer shouting combinations, the rounds fly by, and before you know it, the hour is done and you feel amazing."
  • Mental strength: In addition to the physical perks, Delara says that boxing also conditions you to be mentally strong. "Resistance is something we all face—both in learning something new and in our own fitness level—but this intense workout trains you to stay calm and focused on your goal," he says.
Fitness boxing classes aren't just for experienced boxers or elite athletes. People of all ages, sizes and skill levels can jump right in and start throwing punches. Before you go, take a crash course with our cheat sheet.

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KOHINOOR2 5/19/2021
Great article! Thanks! Report
GMACAMI 1/10/2021
interesting article and comments Report
I should try this. Report
Sounds fun but I'd have trouble just learning the lingo w/o a few slow paced training sessions first. Report
Thanks Report
Thanks Report
Interesting article. Report
I want to try it! Report
Wow. Looks like a good workout and I need some arm strength Report
This seems like a way to change my workout thank you Report
Great article. Good need-to-know information! Report
Will try some of these. Report
Great article! Report
Great article! Report
Love to box Report
Thanks Report
The only boxing I've ever done is Billy Blanks boxing workout videos. Does that count? ?? Report
Great, thanks! Report
Interesting Report
Boxing is my workout obsession ! Report
Great article! Report
Great Report
This is not my cup of tea but looks like it could be fun if I were a few years younger. Report
This is a good article! Report
Love boxing. I got into when I was a kid. It was and is an amazing workout. I love instructors who not only teach moves but teach how to use in self-defence. If ever need arises. Report
Great article Report
They're going to open a boxing Gym in my building next month. This is such a timely article. It all depends on cost. Thanks so much. Report
You can find the instruction for jab and cross punches here:
y-thai-basics-jab-right-cross/ Report
Great idea thank you for posting Report
Great, thanks! Report
I used to do kick boxing workout videos when I was younger. Nowadays? Not so much. I did enjoy it though Report
Our karate studio has a group cardio kickboxing class that incorporates crunches, pushups... Report
I've been taking a boxing class for close to three years now. I bring my own gloves. Even though the gym rents gloves and keeps them clean, it's more hygienic to use your own gloves. I do recommend taking a class, but people should remember to go at their own pace. There will be plenty of exercises you can't do. modify modify modify. The first class I took was awesome, but I was totally wiped out at the end. It's an amazing workout, but can be really intense. which is why people need to pace themselves the first few classes. speaking of punches, my instructor didn't teach me how to do an upper cut for three months. I had to learn how to do jap, cross and hook with good form first. Once I understood some basic combos and technique, then I learned the uppercut. Report
Sounds like fun. I wish there was some place close that I could go to. The nearest place is 30 miles away Report
I go to 5 Body Combat classes a week and absolutely LOVE it! Report
some thing to work towards Report
I wish I was still able to do it. Report
It has it's advantages. Report
Kickboxing is fun too Report
Thanks. Report
lots of fun Report
My daughter is as boxer--- Report
Sounds fun Report
Even without a class to attend--fitness boxing is an easy in-home gym idea and workout. Report
I wouldn't even attempt boxing nowadays. Report
Interesting. Report
Looks fun! Report
I am not a boxer, nor do I have any desire to become one. However, cardio kickboxing workouts are my absolute favorites! Holy serious work for your entire body...especially your CORE! Just something about throwing a punch or a kick that resonates...especially on high stress days. I workout at home using weighted gloves. Find trainers on line that coach you through the moves with form cues, you might just love it... Report
Interesting Report