Why Boxing Is A Better Workout Than You Think

Boxing is a great full-body workout than can help you build muscle, lose weight, and enhance cardiovascular endurance (via Byrdie). Done with or without a punching bag, boxing workouts involve a combination of cardio, strength training, and high-intensity interval training (HIIT). A typical boxing workout consists of a warmup, a series of punching combinations, and bodyweight and core exercises.

"I begin my workouts jump-roping for about six minutes," Ti Jones, a celebrity fitness trainer and boxing coach, told Byrdie. "Next, pick up some small hand weights (two to three pounds) to shadow box, focusing on footwork and punch execution. After the warmup, it's time to put the gloves on for rounds on the heavy bags and mitts with your coach." This is followed up by a high-intensity core workout.

Whether at home or in the studio, it's important to wear workout clothes that can endure high-impact movement. According to Jones, you should show up to class wearing either leggings, comfortable pants, or shorts, and if you have long hair, you should put it up in a ponytail or a bun. Hand wraps or boxing gloves will also come in handy by protecting your fingers and knuckles while you work out.

As a high-impact workout, boxing is linked to a number of important health benefits. First and foremost, boxing will strengthen and tone your entire body (via Shape). Boxing is a full-body workout that works your arms, legs, hips, shoulders, back, and core. As a result, it can improve your strength and cardio capabilities, as well as your balance, coordination, agility, and reaction time.

Since boxing is a cardio, strength, and HIIT workout, you can burn a significant amount of calories in one session. Depending on your weight and the intensity of your boxing class, you can potentially burn up to 400 calories in 30 minutes. Boxing is also a great way to relieve stress. In fact, stress relief is one of the key benefits of boxing. Hitting a punching bag is a healthy way to release tension and endorphins, which can improve your mood and promote feelings of relaxation. It can also help calm your mind and make you feel more confident.