In recent years, we’ve seen a surge of interest in non-conventional workout routines and fitness boxing is no exception. While everyday participants are not likely to get into the ring professionally, there are still a number of benefits to this unique workout routine.
Beyond its associations with the ring and one-on-one combat, fitness boxing is a rewarding and fun new challenge that offers a comprehensive workout experience that targets various aspects of our physical and mental fitness.
In this post, we take a look at the benefits of fitness boxing and why it has emerged as a standout choice for fitness enthusiasts seeking an exhilarating way to stay in shape and improve their overall well-being.
When it comes to boxing, most people think of athletes like Mayweather who are fighting in a ring, throwing hooks and uppercuts to win that coveted trophy belt. And traditionally speaking, you’re right!
Boxing is a dynamic and engaging sport that involves participants using a combination of punches, footwork and defensive moves against an opponent. However, it’s not just about throwing punches, it takes strategy, technique and endurance to best their opponent.
So, what exactly is fitness boxing?
Fitness boxing takes these same principles and has evolved into a way for ordinary people to stay fit. It allows you to take advantage of the benefits of this sport without having to take any punches or get into a ring with an opponent – so there is no risk of head trauma or bruises!
Fitness boxing is a heart-pumping, full-body workout that has adapted and combined boxing movements into exercise routines. It involves performing various boxing drills, such as punching combinations, footwork exercises, and defensive movements, in a high-intensity interval training (HIIT) format.
One of the best things about fitness boxing is that it is beginner-friendly, and can be adapted for various fitness and experience levels. Most boxing classes include three aspects or routines.
Every boxing class begins with a warm-up to prepare your body for the intense workout ahead. This cardio session varies in intensity, depending on the participants or class level and includes agility moves, jumping, and other exercises designed to quickly elevate your heart rate. These activities not only improve cardiovascular endurance but also enhance agility and coordination, setting the pace for the rest of the class.
Boxing requires significant strength, particularly in the upper body, core, and legs. To build and challenge these muscles, classes incorporate various strength training exercises. This portion may involve bodyweight exercises like push-ups and squats, resistance training with weights, or functional movements that mimic boxing stances and strikes.
No boxing class is complete without actual boxing! This typically involves practising punches, combinations, and defensive moves using a punching bag. The boxing intervals are usually conducted in a high-intensity interval training (HIIT) format, with short bursts of intense activity followed by rest periods. This method not only mirrors the unpredictable nature of a boxing match but also maximizes calorie burn and builds endurance. The intervals can include combinations of jabs, hooks, uppercuts, and footwork drills, ensuring a full-body workout that keeps you engaged and motivated.
At Rumble Boxing, our signature workout is a 10-round, 45-minute fight that is evenly divided between two styles of training.
During the first half of the class, participants have the opportunity to explore the skills and drills of boxing. Under the guidance of our expert boxing coaches, you will learn the proper technique, footwork, and defensive manoeuvres.
The second half of the class focuses on resistance training. Through a series of conditioning exercises, participants engage in a full-body workout that targets major muscle groups, enhances core strength, and improves cardiovascular endurance.
Fitness boxing has quickly become more than just a trend; it's proven to be a powerful workout that offers a host of benefits for both the body and mind.
Regular fitness boxing has been shown to improve your cardiovascular health. The high-intensity nature of the workouts helps increase heart rate, improve circulation, and strengthen the heart muscle. Over time, this leads to better overall heart function and a reduced risk of cardiovascular diseases.
Boxing workouts are designed to build both muscle strength and endurance. The combination of punching, footwork, and bodyweight exercises targets various muscle groups, helping to increase muscle tone and strength. Additionally, the repetitive nature of boxing drills and the intensity of the workouts improve muscular endurance, allowing you to sustain physical activity for longer periods.
Fitness boxing is an excellent way to burn calories and shed excess weight. The high-intensity intervals, combined with strength training, help accelerate metabolism and promote fat loss. As you lose weight, you'll also notice improvements in your body composition, with increased muscle mass and decreased body fat.
In addition to physical benefits, fitness boxing also has mental benefits! The physical nature of boxing helps release endorphins, which are natural mood boosters. Additionally, the focus required during boxing can help to clear the mind and reduce stress levels. The intense physical activity also provides a healthy outlet for pent-up energy and emotions, leading to improved overall mental well-being.
While fitness boxing classes are not focused on sparring or combat, they do teach fundamental boxing techniques that can be useful for self-defence. Learning how to throw punches, maintain a proper stance, and execute defensive moves can boost your confidence in handling physical confrontations, should they ever arise.
As you progress in your fitness journey, you'll likely notice a boost in self-confidence. Mastering new skills, achieving fitness goals, and improving your physical capabilities all contribute to your confidence. This even extends beyond the gym, positively impacting various aspects of your daily life! You'll find yourself approaching daily challenges with a more positive and assertive attitude.
Embarking on a boxing journey can be both exciting and daunting. Whether you're looking to improve your fitness, learn a new skill, or simply try something different, here are some essential tips to help you get started on the right foot:
To begin your boxing fitness journey, it's crucial to find a reputable boxing gym like Rumble Boxing. We have locations across Australia such as Subiaco, Innaloo, Bondi Beach, South Melbourne, Mona Vale and many more!
Our classes are beginner-friendly, and with a team of expert instructors, you’ll be supported every step of the way!
Before attending your first boxing session, make sure you have the necessary equipment. Start with the basics: hand wraps, boxing gloves, and comfortable workout clothing. As you progress, you might want to invest in additional gear such as a mouthguard and proper boxing shoes. Your trainer can provide recommendations on the best equipment for beginners.
If you're new to boxing, start slow and gradually increase the intensity of your workouts. This helps your body adapt to these new movements and reduces the risk of injury. Boxing is a high-intensity workout, so take breaks if needed and gradually increase the intensity as you progress.
The knowledgeable coaches at Rumble Boxing will guide you through each class and offer modifications to suit your needs.
Consistency is key when starting your boxing fitness journey. Aim to attend classes regularly and gradually increase the frequency over time. By staying consistent, you'll not only improve your boxing skills but also reap the numerous benefits of a full-body workout.
Don’t forget to incorporate rest days into your training schedule to allow your body to recover and repair. Overtraining can lead to fatigue, decreased performance, and a higher risk of injury. Ensure you get enough sleep, stay hydrated, and consider incorporating stretching, foam rolling, and other recovery techniques into your routine.
Read More: How To Find The Boxing Gym For You
Whether you’re looking to break a sweat, build confidence, or simply unleash your inner warrior, boxing workouts offer an exhilarating and empowering journey towards achieving your fitness goals!
Visit Rumble Boxing today and discover the incredible benefits of fitness boxing. With locations across Australia, we are committed to helping you achieve a stronger, healthier, and more confident you. What’s more? Your first class is absolutely free! Book today!