Boxing is both a cardio and strength workout that targets the entire body. In addition to boosting strength and cardio-respiratory fitness, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility.
With the potential to burn 13 calories a minute, boxing wins when going head-to-head with other types of cardio like running and cycling. Whether it's punching a heavy bag, shadowboxing, hitting focus mitts or sparring; be prepared to punch away anywhere from 200 to 400 calories in just half an hour.
High-intensity interval training is one of the most effective ways to train and get in top shape. Boxing training alternates between periods of maximum effort and active recovery making it both an aerobic and an anaerobic workout. That means as the workout intensity increases, your body requires more energy than aerobic metabolism can provide, and suddenly you’re also in anaerobic training territory—the type of exercise that builds strength, speed, power and boosts your metabolism. So, compared to running at a steady clip, boxing burns more calories in less time.
Boxing is a never ending challenge that will always keep you on your toes. Unlike running on the treadmill, there’s always something new to learn. No boxer who has ever gloved up has mastered all aspects of boxing, so when you are training with a knowledgeable boxing trainer, it will never get boring. While your skills are constantly improving, so will your strength and body composition. Now, you can train with the same intensity and purpose of a competitive boxer in your home or gym.