Boxing, often perceived as a combat sport, is a powerful and comprehensive workout that offers numerous physical and mental health benefits, including effective weight loss and management. This article explores the advantages of incorporating boxing into your fitness regime, provides guidance on basic techniques, and suggests various boxing workouts suitable for different fitness levels.
The All-Encompassing Benefits of Boxing
Boxing provides a unique combination of cardiovascular and strength training, making it a highly effective method for weight loss. It is a full-body workout that engages multiple muscle groups, leading to increased calorie burning and improved overall fitness. Beyond physical benefits, boxing also offers significant mental health advantages, making it a holistic approach to well-being.
Physical Health Benefits
Calorie Burning and Fat Loss
Boxing stands out as a supreme calorie-burning activity. The high-intensity nature of boxing workouts significantly improves body fat percentage, especially in those looking to lose weight. Boxing effectively burns fat, particularly belly fat, due to the intense physical exertion involved.
Building Lean Muscle
One of the notable benefits of boxing for weight loss is its ability to build lean muscle while burning fat. Muscle tissue burns more calories than fat tissue, increasing the resting metabolic rate and facilitating weight management.
Cardiovascular Health
Boxing provides an excellent cardio workout, increasing heart rate and sustaining it for an extended period. Regular cardiovascular exercise strengthens the heart and lungs, improving oxygen input and blood flow efficiency throughout the body. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week, which can be achieved through boxing.
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Total-Body Strength
Boxing requires shifting weight in the lower body and engaging the core, resulting in a total-body workout that builds overall strength. This is especially important as we age, since we naturally lose muscle mass. Boxing can also improve balance.
A study published in BMC Sports Science, Medicine and Rehabilitation found that boxing training "may elicit a better therapeutic effect" on obesity, cardiovascular health, and quality of life when compared to brisk walking.
Mental Health Benefits
Stress Relief and Mood Enhancement
Boxing serves as a powerful stress-reliever. Throwing punches releases endorphins, also known as “happy hormones”, boosting mood and self-esteem. It can serve as an outlet for releasing anger, reducing stress and increasing self-esteem.
Reduction in Anxiety and Depression
A review published in the American Journal of Lifestyle Medicine found that no-contact boxing can reduce anger and stress, improve mood and self-esteem, and create a stronger mind-body connection. The authors also found that recreational boxing can have a “significant reduction in symptoms of anxiety, depression, PTSD and negative symptoms of schizophrenia."
Increased Confidence and Empowerment
Boxing boosts confidence and makes you feel empowered. There’s something exhilarating about boxing that boosts your confidence and makes you feel empowered. It also provides a sense of community.
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Historical Context
Boxing is one of the original sports featured in the Ancient Olympic Games. In the 1860s, a set of regulations known as the Queensberry Rules were established, providing guidelines and discipline that established formality in the sport, setting the groundwork for what is known as a professional boxing match today.
Boxing officially became part of the Summer Olympic Games in 1904 and has since featured some of the boxing greats, including Muhammad Ali, George Foreman, and Floyd Patterson. Women’s boxing was added to the Games in 2012, two decades after USA Boxing officially lifted its ban on the sport in 1993.
No-contact boxing, or boxing that doesn’t involve contact with an opponent, has grown in popularity, with national gyms like Title Boxing, UFC Gym, and Mayweather Boxing + Fitness providing a range of group fitness classes for all levels. It has also become a staple workout in fitness clubs and has entered the boutique studio space in recent years.
Mastering the Basics of Boxing
To fully benefit from boxing for weight loss, it's essential to learn the proper stance and punches. These techniques ensure an effective workout and minimize the risk of injury.
The Boxing Stance
Before throwing punches, you want to perfect your boxing stance. Start with your feet shoulder-width apart. Step the foot on your dominant-hand side a few feet back, so that your non-dominant hand and foot are in the front. (If you’re right-handed, your right foot goes back). Your front toes should point to the front of the room, while your back toes should be pointed out at a 45-degree angle. Bring both hands up into a fist right below your chin, and tuck your elbows in by your sides. You’re ready to go!
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Basic Boxing Punches
There are six punches in the boxing punch number system that focus on four main boxing punches: jab, cross, hook, and uppercut. Punches 1, 3, and 5 are on your front hand, while punches 2, 4, and 6 are on your back hand. Get into your boxing stance, and practice throwing each of the numbered punches below:
- Jab: Extend your front arm straight out in front of you while turning your palm down. Keep your feet planted in your boxing stance. Envision hitting the nose of your opponent or the center of the bag.
- Cross: Perform the same movement as a jab, but with your back hand. This time, keep your weight in your front foot and pivot on the toe of your back foot for extra hip rotation.
- Front Hook: Externally rotate your front hip, opening up the hip and taking your front hand slightly away from your face, getting ready to wind up your punch. Bring your elbow up parallel to the ground, with a straight line from your fist to your elbow and a 90-degree angle with your arm, palm facing you. Swipe the fist straight across the body by pivoting your front foot to put the weight in your back leg. Envision hitting the jaw of your opponent, or the side of the bag.
- Back Hook: Using your back hand, do the same movement as you did with the front hook. This time, pivot your back foot for extra hip rotation so your weight shifts onto your front leg.
- Front Uppercut: Bring your front elbow down to your ribcage with your palm facing you, crunching slightly toward the elbow. Then, move your hips up to generate momentum in an upward motion, bringing your knuckles up and out in front of you to the bottom of the bag. As you punch, pivot your front foot so the weight shifts to your back leg. Envision hitting the belly of your opponent or the bottom of the bag.
- Back Uppercut: Using your back hand, perform the same movement as a front uppercut. This time, pivot your back foot for extra hip rotation so your weight shifts into your front leg.
Incorporating Boxing Workouts into Your Routine
There are various ways to incorporate boxing into your fitness routine, ranging from gym classes to at-home workouts.
What to Expect at Your First Boxing Class
While class formats will vary depending on the studio, there are some overarching themes you can expect. Unless you’ve opted into a class with shadowboxing only, you’ll need a pair of gloves for your workout, which most boxing gyms and studios provide or have available to rent. Some studios will also require hand wraps, which help absorb shock and protect your hands from injury. It’s a good idea to check with the gym or studio ahead of class to plan for the equipment you will need. During the class, you’ll box on a bag, shadowbox, punch mitts or engage in a mix of the three. Get to the studio early so you have time to let the instructor know it's your first class and go over your boxing stance, the six punches and any defense moves of the day.
Types of Boxing Workouts
Basic Boxing Workout
A basic boxing workout involves a combination of punches and kicks performed at a quick pace. Some of the basic boxing movements to learn include jabs, crosses, uppercuts, hooks, roundhouse kicks, front kicks, and side kicks. As you get these movements down, you can build your way up to combinations that will also work your core with each twist, such as double hooks, jab cross intervals, and jab side kicks.
Boxing with a Bag
Adding a bag or two to your boxing routine adds more resistance, helping your burn even more calories. You’ll also strengthen your muscles, too.
Low Impact Boxing
If you’re carrying extra weight, you might be cautious about working out due to the excess pressure exercise can put on your knees. Nevertheless, it’s still possible to get a good boxing workout in safely so you can lose weight and keep your workout low impact. This can involve lower kicks, slower jab-cross motions, and more.
Cardio Kickboxing
The best boxing workouts that are cardio-focused typically come in the form of high-intensity cardio kickboxing. You’ll learn the same basic boxing techniques, such as jabs and roundhouse kicks, but cardio routines tend to be faster paced. You may have a brief period of “active” resting in between circuits, but you’re expected to work your hardest when the circuit starts back up so that your heart rate stays at an intense level. Cardio kickboxing may be offered with or without bags at a gym.
Boxing with Weights
As you become more accustomed to your boxing routine and are ready for another challenge, consider adding weights to your workout. You can use light dumbbells for jabs and crosses. Other options include doing weighted exercises during your active rest periods, such as squats with dumbbells, kettlebell swings, and basic bicep curls. Boxing workouts with weights offer strength-building opportunities without having to do a full separate workout from your cardio routine.
Strengthening Boxing Workout
A strengthening boxing workout can also incorporate bodyweight exercises, such as planks and pushups. Punches and kicks on the bag is also more effective for building strength compared with doing so in the air. The bag offers more resistance. Just be sure you use hand wraps to protect your wrists and to use proper-fitting boxing gloves.
Boxing Footwork
Boxing footwork entails constant movement during your movements and in between your circuits. Footwork in an exercise routine builds agility and speed, which can help you in other activities outside of your workouts, such as walking and running. Your basic stance in a boxing routine is in a “box” shape, which mimics what your stance would look like if you were in a real boxing ring. It’s also important to learn the basics of good boxing footwork so that you’re working your core muscles with every punch and kick, instead of your back.
Free At-Home Boxing Workouts for Beginners
If you want to put your boxing stance and punches to the test at home before you step into a class, there are plenty of free boxing workouts for beginners available.
- 10-Minute Cardio Boxing Class: This 10-minute cardio boxing class is a great place to start. You get to practice your six punches and a common defense move, the duck.
- 30-Minute Boxing Workout For All Levels: Choose your own adventure in this boxing interval workout. After deciding your preferred level, run through shadowboxing and HIIT exercises that will get your heart pumping and blood flowing.
- FightCamp 30-Minute Full-Body Kickboxing Workout: Step into the virtual ring with six rounds of work to throw all six punches, plus some defense moves, HIIT exercises and kicks thrown into the mix.
Important Considerations
Proper Form and Technique
Boxing can be an effective routine that can produce quick results, but it isn’t wise to jump right into a high-intensity workout without getting down the basic moves first. You can find a wide variety of videos to watch at home that show you the right way to do your kicks and punches. Overextending your arms and legs can lead to injury. You’ll also learn how to properly tighten your core muscles so that you protect your back.
Professional Guidance
If you have access to a gym or trainer, you may consider taking a formal class or a one-on-one session. Be sure to work at your own pace - don’t feel pressured if others are kicking higher or are using weights. You want to work your way up until you get stronger so that an injury doesn’t leave you on the sidelines.
Consulting a Doctor
Also, be sure to talk to your doctor if you’re new to exercising. You may also want to get the OK from your doctor if you have any recent injuries, back problems, or cardiovascular disease.
Warm-up and Cool-down
No matter which boxing program you do choose, be sure you practice the movements slowly at first before working your way up to a nonstop routine. This way, you’ll get the most of out your workout while preventing injuries. Be sure to warm up properly for at least five minutes beforehand, and allow your body to cool down after each boxing workout.
Boxing as a Long-Term Exercise Option
Boxing can be a sustainable long-term exercise option. Consistency is key to seeing results, so finding a workout you enjoy is essential. Boxing is a great workout because it’s also a lot of fun. Plus, as you become more skilled at boxing, you can start competing in amateur boxing matches.
Community and Inclusivity
One of the lesser-known but essential benefits of boxing for weight loss is the sense of community it fosters. Spartans Boxing Club is a community-driven boxing gym that offers a range of classes tailored to different skill levels. Their mantra, “Boxing for Everyone,” creates an inclusive and welcoming environment.