Boxers are an impressive class of athletes with their sport requiring top-of-the-class power, speed, agility, and hand-eye coordination. Perhaps it’s a bit too late for you to pursue a career in the ring, but if you want to harness even just a fraction of their abilities, boxing as a fitness routine is a great move.
With an unstoppable combination of aerobic and anaerobic exercises, boxing is truly one of the most physically and mentally rewarding fitness activities. It’s fun, intense, and even quite cathartic for people who want a bit of stress relief. Even if you’re not planning to carve out a career in the ring, a boxing workout is worth a try.
Located in Melbourne, planning to be physically fit and have awesome body shape before your wedding day? One of the best ways to achieve that is to have boxing classes. This way, you can choose the best quality and best deal in boxing gym classes.
We’ve created an ultimate list of the top boxing gym classes in Melbourne.
Fit2box – Boxing Gym Classes Melbourne
0433 115 312
Fit2box Boxing Studio is committed to delivering results through boxing fitness. Our Trainers are all active fighters, and we take boxing from the ring to your gloves. We are passionate about what we do and strive from seeing your success. We specialise in weight loss, F2B Group Classes, Personal Training and teaching the art of boxing.
Many athletes around the world use boxing as a cross-training off-season for many different reasons. Not only because boxing uses your full body and pushes your cardio to new levels of fitness.
Boxing is a great way to keep the mind and body moving while learning the art of the sport. 60 minutes of boxing doesn’t feel like your normal 60-minute workout. You can easily smash over 1000 calories while having fun and trust us when I say time flies when you are having fun.
As you can see below from the many lists of Elite Athletes that choose to train with Fit2box Boxing Studio so you can tell we mean business.
Most of our one on one PT’s sessions are your average Mums and Dads who love throwing punches to get up a sweat, tone up and lose weight. Our member’s ages range from 4 years kids to 72 years old and everything in between.
Dynamite Muay Thai – Boxing Gym Classes Melbourne
Intro Dynamite Dennis Sor. Nak Dee
After receiving his rank as a Black Silver First Class in Combat Muay Thai, Dennis decided to take on the role as an educator and share what he has learnt of Martial Arts – in particular Muay Thai.
With over 10 years of experience as an Instructor, Dennis had enjoyed seeing his students progressed the same way he had when he first started. Dennis firmly believes that there is nothing more rewarding than knowing he has made a positive impact on people’s lives and assisting their development in building a stronger mentality. All that meet Dennis will feel the fighting spirit and the presence of his aura on the mats.
Authenticity, discipline, teamwork, empowerment and most of all, the power of belief, all of which inspires and drives your fighting spirit to achieve your personal goals.
EVERY single member of our fight team is 100% trained in-house at Dynamite.. NO Borrowing of champions, NO claiming fighters, NO famous fighters now currently fighting out of Dynamite.. Just 100% will and time to train the skill. We have guest trainers and Thai fighter from our Thai sister gyms who come by from time to time, but everything here is as real as it gets. What more can you expect from a Muay Thai gym where the trainers travel to Thailand at least once per month every month teaching out of Thailand, Hong Kong, Singapore, Malaysia, Indonesia, Eastern Mainland China cities, Shanghai, Guangzhou as well as Melbourne.
Whether you are new to fitness or a competitive athlete, from offices to dangerous professions such as defence force or Law enforcement, looking for an outlet from work stress derives from YOU making the time post the idea of what made your initial decision to look up fitness/exercise.
Mischa’s Boxing Central – Boxing Gym Classes Melbourne
Boxing Central is a place where old school style meets the brave new world. Based in Footscray, with the city of Melbourne and docks on its doorstep, the gym has the gritty atmosphere of traditional boxing gyms but with a contemporary feel that welcomes all-comers, women especially.
Boxing Central is a place where old school style meets the brave new world. Based in Footscray, with the city of Melbourne and docks on its doorstep, the gym has the gritty atmosphere of traditional boxing gyms but with a contemporary feel that welcomes all-comers, women especially. Men are a big part of this sport and always will be; however, it is the sport that has pride of place at Boxing Central. The first class is always free, and with no lock-in contracts, there is no excuse not to come by and see how Boxing Central suits you. This is an authentic boxing gym. But what makes it unique is that it is owned and run by a woman.
Home of Boxing
Old school style meets the brave new world.
Boxing Central is a place where old school style meets the brave new world. Based in Footscray, with the city of Melbourne and docks on its doorstep, the gym has the gritty atmosphere of traditional boxing gyms but with a contemporary feel that welcomes all-comers, women especially.
Men are a big part of this sport and always will be; however, it is the sport that has pride of place at Boxing Central. The first class is always free, and with no lock-in contracts, there is no excuse not to come by and see how Boxing Central suits you. This is an authentic boxing gym. But what makes it unique is that it is owned and run by a woman.
An internationally recognised pioneer of women’s boxing
Mischa Merz is a former Australian national boxing champion and US Golden Gloves masters champion and Ringside world masters champion. She has been at the forefront of the growing international women’s boxing scene for more than 15 years and knows the sport inside out.
She has written two critically acclaimed memoirs about her experiences in the sport and regularly writes about it for newspapers and magazines. She frequently travels to the United States to train and learn from some of the best in the business and recently spent time with the elite women’s team at the Australian Institute of Sport, helping them prepare for China’s world championships. She is an accredited boxing coach and has a Certificate III and IV in Fitness. With women’s boxing, such a hit at the 2012 London Olympics now is the time to learn what it’s all about and get fit in the process.
Fitness Ring – Boxing Gym Classes Melbourne
(+61) 0407 961 875
Established in 2008, Fitness Ring is more than your typical boxing studio. Situated in Richmond, we are a personalised, supportive, passionate and family-run set up where anyone from any level of fitness can get involved. Owned and operated by husband and wife Nick and Tonia Tetoros, Fitness Ring offers a variety of group classes; from conditioning and cardio to boxing and kickboxing. To check out our awesome classes, please click here.
Nick “The Terror” Tetoros lives and breathes boxing, and this love of the sport has spanned over three decades. There have been highs, lows, belts and broken noses, but it is this passion that still sees him through every day when he opens the doors to Fitness Ring, his studio down a hidden laneway in the outskirts of Richmond, Melbourne.
Nick was a professional boxer and kickboxer for 11 years in which he held several titles and belts, including World Kickboxing Champion 1998 and WBO World Boxing Organization ranked #8 in 2003. He represented Australia at the Pre Olympic Boxing Trials in 1991. Nick was a sparring partner of former World Champion, Kostya Tszyu, in preparation for Kostya’s world title elimination fight.
We pride ourselves on providing a fun and welcoming environment. When you walk in, you will be greeted by the floor to ceiling brick walls covered with fight posters and photos from Nick’s career, a full-size boxing ring and floor area, not to mention many framed images of Sylvester Stallone. The Greek coffee is always available, the laughter is constant, and the music is loud. Fitness Ring is a place where you can explore the art of boxing as well as enjoy the training itself – there are no treadmills here, we are not a walk-in super gym. We firmly believe that exercise should not be a chore, but something that lights you up and makes you feel great!
LET’S FACE IT – BOXING IS FUN!
visualisingVisualising punching out your stress or learning a new combination can take the edge off, and the exercise creates endorphins in the brain that can make you feel happier. So by punching a bag to music, sparing off with a partner or entering a group can make your day. The fact that the task is enjoyable will have a better overall result than a workout that you don’t enjoy.
Boxing is one of the true all-around workouts available, meaning it strengthens and works for all muscle groups rather than spot training one area alone. Boxing works the core muscles contained within your trunk, by using balance and strength. The leg muscles through various kicks and stances, the arm muscles through punching and jabbing, plus the back, shoulder and the glutes, through continued skipping and dodging movements essential for everyday life and overall body fitness.
Leading fitness experts have discovered that repetitive workouts are detrimental to peak fitness. A constant upshift and downshift of cardio and strength training and sudden burst training prove more effective. Boxing incorporates this constant shift of workout, from shadow boxing with constant movement and flow, to pad work to weight training. An hour of boxing can produce more sweat and more calorie burn than a continuous one hour run.
Boxing for self-defence can be a benefit to self-confidence and personal development. You will not feel as vulnerable as before when walking alone or being in an uncomfortable situation.
Aside from the physical benefits, you can develop a sense of intuition, quick thinking, better judgement and self-motivation — each element working towards the overall enjoyment of your life in better ways.
Powerplay Boxing – Boxing Gym Classes Melbourne
(03) 8383 9153
Boxing, Kickboxing, Muay Thai Kickboxing, Fitness, Personal Training and Sports Science.
Powerplay Boxing has grown from a handful of fighters commencing over a decade ago to now operating as an extensive full-time gymnasium offering services ranging from Boxing, Muay Thai, Martial Arts, Mental and Physical Health Fitness, Well Being, Fitness, Personal Training, Self-defence training for children and adults, Body Sculpting, Strengthening and weights, Sports Science, Weight Loss, Weight Management, Diet Planning, improving individual sporting performance, we make it happen. We offer group classes for Mixed, Ladies Only and Children, including one on one personal training sessions in all these fields. Once again nominated as one of Melbourne’s Top Boxing Gyms for all fitness levels.
Here at Powerplay Boxing, we offer group classes on Monday and Thursday evenings, with specific graded classes to ensure the progression of all participants. We offer classes for all age groups, fitness levels and boxing expertise from Beginner to Advanced, from everyday people looking to undertake our classes for technique and fitness to aspiring professionals looking to advance through the ranks and fight professionally.
Beginner Boxing Classes:
Monday and Thursday at 7 pm
In our beginner boxing classes, you will be taught the fundamentals in the art of boxing. These include but are not limited to, combinations, footwork, skipping, shadow boxing and defence movements.
Intermediate Boxing Classes:
Monday and Thursday at 8 pm
Once you have progressed through the beginner ranks and the head coach has graded you to a satisfactory level, you will be eligible to attend the Intermediate boxing classes. Within these classes, you will be exposed to more vigorous boxing combinations, defence drills, footwork and movement combinations. At this level, you will be eligible to start sparring under the guidance of our two head coaches who will be conducting the classes.
Fighter Class and Sparring Sessions:
Friday at 7pm / Saturday at 4pm
For our members who wish to progress there expertise into either Amateur or Professional fighting, by head coach authorisation only you will be eligible for the Friday night fighter class and Saturday afternoon sparring sessions. Both classes are run by our head boxing coach and are mandatory attendance for any aspiring fighters.
Fighters Factory – Boxing Gym Classes Melbourne
(03) 9877 7340
Here at the Fighters Factory, we pride ourselves on being the original and the best boxing gym in Melbourne. Staying true to our boxing heritage, our boxing gym provides a space for people to train alongside professional boxers and get lost in the love of the sport. Whether you’ve been in the ring for many years or are new to the sport, The Fighters Factory is passionate about giving our clients the real deal when it comes to competitive and amateur boxing.
More than just your average gym, our boxing gym is where athletes come together and push each other to achieve their goals. Say goodbye to boring, repetitive classes and say hello to a sport that’ll transform you into a fit, lean, and strong individual that can hold their own in and outside the ring.
Our legendary fight nights are an experience that everyone should have at least once in their life. Take a break from the monotony of day-to-day life and transport yourself into drama, the atmosphere and with an experience that will stay with you for the rest of your life.
Our fully-equipped boxing gym offers a targeted and expert boxing circuit, personal training to get the blood pumping and one-on-one training from the experts. Alternatively, if you prefer going it solo, come into our fully-equipped boxing gym to have a smash at it yourself.
Whether you’re dropping into our Blackburn based boxing gym for a one-on-one training session, one of our fight nights or you want to challenge yourself with our boxing circuit – we’ll work with you to smash out your goals and get you fighting-fit.
If contact sport isn’t your thing- don’t stress! Our boxing circuit is designed to give you all the benefits of training like a boxer, without the pressure of being in the ring.
To learn more about our boxing circuit, training or fight nights, get in touch with one of our expert team members or click on the link below to learn more.
The Fighters Factory Difference
We don’t believe in frills or fluff. As a dedicated boxing gym, we offer real boxing workouts to get you working up a sweat and immersing yourself in the boxing culture. Our boxing gym is the bread and butter of a budding boxing gun. Whether you’re coming in for a workout, a match or want to participate or watch one of our legendary fight nights – The Fighters Factory is your next home away from home.
Say goodbye to excuses and transform your body with our targeted full-body workouts that champion core strength and stamina.
Train like a boxer or go at your own pace with our boxing circuits or learn from the best with our one-on-one training sessions. We guarantee that if you survive our circuits, you’ll be back for more.
Whether you’re in it to lose weight, box competitively, or even learn some self-defence, women and men of all ages are welcome to train at the Fighters Factory. So, keep your head down, hands up and train hard.
Dohertys Gym – Boxing Gym Classes Melbourne
+61 3 9621 1023
4 Great Locations
We have gyms in Melbourne City, Brunswick, Dandenong, and Perth!
Range Of Equipment
We have gyms in Melbourne City, Brunswick, Dandenong, and Perth!
Home Away From Home
We understand that the gym is more than just a place to get fit. It’s a place to belong. We welcome people from all walks of life and encourage a strong sense of community.
Even in our 24/7 gyms, we always have a staff member available for your safety and security. Our gym is never unattended. This also means a casual pass can be purchased at any time!
We Never Close
Want to train Christmas Day, New Years Day or over the Easter break? Our Melbourne gyms are open 24/7/365. Our Perth location is open 7 days a week, 365 days a year, including public holidays.
We have a range of memberships and payment options to suit your budget, including weekly or monthly membership plans, upfront payment, and casual passes.
Kombat Cardio – Boxing Gym Classes Melbourne
As a partner of Boxers Corp Oakleigh, we aim to provide our clients with a broad range of family-friendly training days tailored to keep you fit and motivated.
We structure each class to facilitate each of our combat disciplines’ learning whilst giving you the work out you desire.
Our classes are based on the arts of Boxing, Muay Thai & K1 Kickboxing along with incorporating Strength & Conditioning.
What sets us aside to other group fitness classes is that we provide an affordable service to allow you to train frequently with us within a family-friendly and encouraging environment.
As most of our classes are gender-mixed and we have no age or fitness level requirement, there isn’t a better time than now to get involved and introduced to our fun group of fitness & martial arts enthusiasts!
Knockout Fitness – Boxing Gym Classes Melbourne
0420 504 262
Serious about your boxing? Or just want to box for fitness and fun?
Our boxing classes and personal boxing training are suitable for any level of experience – from absolute beginners (of any age or fitness level), right through to advanced boxers who are ready to jump into the ring and compete.
Best of all, we have a competitive pricing structure with no membership or join-up fees or lock-in contracts, and booking classes is easy via our online booking facility.
Friendly, ego-free and non-aggressive environment with fully qualified boxing trainers.
We pride ourselves on creating a friendly, comfortable and safe environment for men and women alike. You’ll be taught the art of boxing in a clean and professional boxing studio closely guided by fully qualified and experienced instructors registered with professional fitness bodies like Fitness Australia and Boxing Australia.
Intensive boxing training means quick results!
Whatever your skill level you’re guaranteed to get into great fighting shape, lose weight, tone up muscles, gain confidence, and build strength and physical stamina. Boxing targets your whole body, so within just a few weeks you’ll start to develop a super fit and toned fighter’s body and get into the best shape of your life!
Knockout Fitness and Boxing is a specialised boxing studio located in Forest Hill, Victoria. We only employ qualified personal trainers who teach a wide range of boxing and kickboxing classes, as well as one-on-one training:
- Personal Training for Boxing and Muay Thai Kickboxing
- Mixed Group Boxing Classes (for men and women)
- Women’s Only Boxing Classes
Why choose Knockout for your boxing training?
- Our boxing studio is a clean and modern facility fully equipped with the highest quality gear. We run a professional boxing centre including friendly, ego-free customer service.
- The thing that makes us stand out from the pack is that you’ll learn how to box with proper technique in a safe and non-threatening environment.
- We don’t have any aggressive or ‘macho’ vibe going on at our centre – it’s a professional business, and we understand that not everyone wants to get in the ring!
- Online booking facility makes booking into classes fast and easy!
We work with your skill level – beginner or advanced.
pbYou’ll feel comfortable and confident that you’ll learn the skills for boxing without the risk of having to do any contact training if you don’t want to. We work with your skill and comfort level, and we’re proud to say that we have turned boxing training into something that anyone can do! But if you want to take your boxing training further and hop in the ring, then we’ll help you with that too.
Female-friendly boxing training.
We’ve created our timetable so that there is a very minimal male presence at the gym during ladies boxing classes. This means that there’s a time when the amateur fighters train and then there’s a different time when the ladies train for boxing fitness in a safe and non-threatening environment.
Every session is different!
We have hundreds of drills and combination routines that keep your training interesting, so you definitely won’t get bored with the workout. We integrate boxing combinations with resistance and cardio exercises in a way that push you to get the results you want. Our round-by-round routines target the whole body, kick-start your metabolism, and skill you up in the art of boxing at the same time.
Boxing training is interactive and engaging.
Our training involves doing a lot of pad work with a highly skilled and experienced pad holder (there is a massive difference between hitting pads with a regular personal trainer compared to working pads with us!).
We know exactly how to replicate a boxing match with pads safely so that you’ll feel the experience without getting hit. We also know how to train your body for combat sport with resistance exercises and training tools that focus on power, explosiveness, endurance, and sport-specific conditioning.
Capped class numbers give you personalised attention.
Class numbers are capped to guarantee the quality of training and to avoid over-crowding. This ensures that we pay close attention to all class participants, have time to answer questions and help everyone individually. We don’t cram people in like sardines like some gyms do! Our priority is to always deliver a top-notch quality over quantity.
The Gym Yarraville – Boxing Gym Classes Melbourne
(03) 9689 7704
Located in the heart of Yarraville, The Gym is Melbourne’s most exciting fitness centre. Conveniently positioned to service the western suburbs of Melbourne, we’re about real training for real people. With friendly, helpful staff, a heap of workout options and a great vibe, you’ll feel right at home from day one. Of course, don’t just take our word for it, drop by and see for yourself what everyone is talking about – even bring a friend!
At The Gym, we help people balance their desire to be in shape with the realities of modern living. We recognise that people are time poor and need to get results without spending hours working out. That’s why our highly experienced trainers only use proven real-world methods to help you reach your goals fast.
We offer wide range activities, group classes and personal training services for all levels of fitness – from our beginner’s circuits designed to build base fitness, through to our high-intensity classes for enhancing strength and conditioning. And this variety of training methods will help keep you fresh and motivated – from boxing to weights, cardio to circuit. But no matter which style of training you prefer, we can guarantee that every time you leave The Gym, you’ll feel completely energised and wanting more.
Absolute Mixed Martial Arts – Boxing Gym Classes Melbourne
Welcome to Absolute Mixed Martial Arts — world-class Mixed Martial Arts (MMA), Brazilian Jiu-Jitsu (BJJ), Muay Thai, Boxing, Wrestling, Strength, and Fitness training in the Melbourne CBD, Collingwood, St Kilda and Shanghai, China and Phuket, Thailand!
At Absolute MMA, we strive to provide a safe, clean and enjoyable environment with a focus on modern and proven training methods, systems and techniques. This focus on effectiveness doesn’t mean that you have to be experienced to start training at Absolute MMA; we cater to students from all walks of life and can personalise training and fitness programs just for you.
From fitness and weights programs to get you in the best shape of your life, to the study of the world’s best fighting and self-defence systems — we have a wide range of classes to meet all needs at Absolute MMA. We also offer a range of personal training and corporate training options with programs specifically tailored to your needs.
A diverse, international and truly world-class array of competitors, professionals, trainers and teachers, the Absolute MMA team has the knowledge and experience to help you reach your fighting and fitness goals.
An intricate and challenging sport, boxing calls for the use of punches combined with head movement, footwork, timing, intuition, power and speed.
“The sweet science” is a simple art to learn but a difficult art to master. It provides an incredible workout along with practical and applicable knowledge for the ring or self-defence.
Absolute MMA and Conditioning have boxing classes for all experience and fitness levels, and sparring is strictly optional. We provide a safe, encouraging atmosphere with a focus on proper technique and constant improvement.
A boxing class generally starts with a warm-up involving some light bodyweight exercises, skipping, shadow boxing, stretching and drills to get you loose and ready to strike. If you’ve never done this kind of training before, that’s fine – we’ll guide you through it.
Following the warm-up, your coach will develop your skills with any number of training exercises including pad work, bag work, drills and more. The class’s content will vary from week to week, keeping the class fresh and focusing on all aspects of boxing.
In Advanced classes, you will often have the opportunity to apply what you have learned with light sparring. The objective with sparring is to test your skills, to attempt to apply what you have learned in the class and to have some fun – it is not to hurt each other. All sparring sessions are closely monitored, and we promote a safe and positive learning environment.
Extreme MMA – Boxing Gym Classes Melbourne
(03) 9568 4991
Extreme MMA is Australia’s premier martial arts, health and fitness academy featuring MMA, Muay Thai, Boxing, BJJ (Brazilian Jiu-Jitsu), Wrestling and Kids’ Classes.
Our comprehensive curriculum caters to students of all fitness and skill levels, from the everyday person looking for a new way to keep fit to the professional fighter seeking a competitive edge. Our highly-qualified, professional coaches are equipped with the expertise and experience to help individuals achieve their goals in a friendly and social environment.
Academies boast state-of-the-art facilities with spacious training areas and a wide range of equipment to ensure that students get the most out of their training. With modern amenities like change rooms and showers, Extreme MMA is the premier martial arts destination for those seeking world-class coaching in a clean and conducive training environment.
Extreme Jiu-Jitsu and Grappling were founded in 1998. In 2010, Brazilian Jiu-Jitsu black belt Paul McVeigh took over from his coach and evolved the school into the institution that we now proudly call Extreme Mixed Martial Arts.
Under Paul’s direction, Extreme MMA has developed into Australia’s MMA capital, with Headquarters in Chadstone. Our academies stand as one-stop comprehensive training destinations for both beginners and seasoned competitors alike.
Pioneers in the industry, we have brought together a team of professional instructors and accomplished champions from around the world who specialise in a broad range of martial art styles, including Boxing, Muay Thai, Wrestling, BJJ and MMA.
As an organisation, our aim is to make world-class coaching readily available to the community at large, extending beyond aspiring competitors/professionals to beginners and the everyday person wanting to get fit or learn a new skill. People from all walks of life come together at Extreme, where they find the tools, resources and motivation to achieve their own personal goals in a supportive and positive family environment.
Will Boxing Training Get Me Into Shape?
Strength? Check. Power? Check. Coordination, tenacity and punch-proof, photoshoot-friendly abs? Check, check and double-check. If you’re looking for a sport to make all-round improvements to your body, boxing’s for you. With multimillion-dollar purses on the line at every title bout, sports science is doing its utmost to keep pace – which means we know more about how to get fit to fight than ever before.
Not that you need to get punched in the face to get results. But even if you aren’t planning ever to step into the ring, training as if you are will pay off like a title shot in Vegas. According to one study published in the journal BMC Sports Science, doing 12 weeks of high-intensity boxing drills helped reduce subjects’ body fat levels by 13.2%, waist measurements by 5.3% and increase VO2 max – the best measure of cardio fitness – by up to 16%.
And it’s important to get it right. There are boxing workouts in every corner of the web, but the good ones still teach you to keep your chin down and your hands up – and throw a punch like you’re planning to hit something. If you want to include striking in your training, you should aim to emulate these. Here you’ll find everything you need to train like a boxer, including drills that build technical expertise as well as your legs and lungs. Ready for round one?
If you think boxing is just about hitting something (or someone) as hard as you can, you’re in for a big surprise. Have you ever noticed that boxers aren’t just strong, but also in peak cardiovascular health? That’s because boxing is one of the best aerobic workouts, resulting in great benefits to lung and heart health.
Lightning-quick punches and kicks combined with a wide range of movements are extremely effective in getting the heart rate up within just a few minutes of getting in the ring. Since cardiovascular endurance is extremely important to boxers, plenty of extra training time goes into aerobic exercises, such as jump ropes and treadmills.
Getting the heart pumping doesn’t just result in stronger muscles and weight loss; it also helps reduce the risk of high blood pressure, heart disease, stroke, and diabetes. Plus, cardio exercises are a great mood booster, which everyone could use a little more of these days!
Engaging Every Muscle
The goal of every boxer is to sculpt their body into a lean, mean fighting machine. Although there are a lot of cardio exercises when it comes to boxing, there is just as much strength training involved to make sure you pack a mean punch. After all, even if you’re training alone, punching bags can weigh as much as 150 pounds.
During an hour-long session, most of the muscles in the entire body are fired up and engaged, from the arms and shoulders to the upper back and core to the lower body. A simple punch generates power not just from the arm, but also the core and even the legs. With the variety of movement in boxing along with other related strength workouts like squats, pushups, and planks, the body is sure to take a beating—and come out looking and feeling better than ever!
Ultimate Calorie Burner
If your goal is to lose weight and get lean, fitness boxing is an excellent addition to your exercise regimen. Since the sport is an ideal blend of cardio and strength training, it typically results in boxers burning a ton of calories with every workout. A person who weighs about 180 pounds can lose 243 to 500 calories even just punching a heavyweight bag for 30 minutes.
While you’re constantly burning fat in the ring, keep in mind that you’re also building muscle simultaneously. Muscle helps in burning a lot of calories, but they weigh more than fat, so your body’s changes may not immediately be obvious on the weighing scale. But don’t worry, it won’t be long until your intense workouts in the boxing ring give you a leaner and trimmer body.
Boost Hand-Eye Coordination
Jab, cross, uppercut, cross. Punches can already be a mouthful, then add to that roundhouse kicks or spinning combinations, and things get tricky! Boxing is fun, but the techniques can be quite complex.
Since boxers’ ultimate aim is to connect with a target, the sport is hailed for improving hand-eye coordination—even when you’re working out alone, logging in time with punching bags, or shadowboxing. The footwork involved in boxing also helps with agility, balance, and overall physical coordination.
Fun Stress Booster
All the different types of physical exertion can count as a good stress reliever, but boxing takes it to the next level. There’s just something about unleashing pent-up anger, frustration, or aggression in a punching bag (or an imaginary opponent) that’s almost therapeutic.
Additionally, this cardio-heavy sport is good for your mental health. Since it involves a lot of movement and coordination, it becomes natural to clear your mind and focus completely on the task at hand—jab, cross, hook, and repeat. If you find that it’s tough for you to “turn off” your mind and forget anxieties, boxing can help bring you back to the present and even make you feel more relaxed afterwards.
Lace-Up Your Shoes
Aside from your trainer and workout partners, boxing is largely a solitary sport. And you’ll never experience this solitary feeling more than when you’re pounding the pavement on the run. Running for boxers is known as road work, and this activity helps increase your endurance for competition in the ring. Traditionally, road work consisted of long-distance runs, but many contemporary trainers favour short high-intensity runs. Regardless of your trainer’s philosophy, you’ll get acquainted with your running shoes and MP3 player as you train as a boxer, and build a fitter body in the process.
Say Goodbye to Fat
Before you strap on your boxing gloves, you’ll improve your fitness through a variety of boxing-specific training exercises. One key element of a boxing workout is jumping rope. This exercise builds your endurance and foot speed and burns calories quickly to help you bid farewell to fat. Another key exercise is shadowboxing, a solo activity that you perform in front of a mirror. This up-tempo cardio workout not only refines your fundamentals but also builds your muscles and improves your conditioning.
Strong, Healthy Muscles
Although many boxing trainers emphasise speed over strength, strength training remains a useful element of a boxer’s workout. A variety of boxing drills help strengthen your muscles, but many boxers use a specific selection of exercises to gain strength. These exercises often include bodyweight workouts such as pushups, crunches and pullups, explosive exercises such as burpees and box jumps and free-weight exercises such as snatches.
Punching to a Fitter Body
Even if you shy away from road work and shrug off strength training, a standard boxing workout can help you get in shape. Boxing workouts typically include refining your punch combinations on the heavy bag, fine-tuning your precision on the double-end bag and developing hand speed and rhythm on the speed bag. You’ll also hit a trainer’s focus pads and, if desired, learn technical sparring with an experienced partner. Each of these activities contributes to muscle gain and fat loss.
It’s been estimated that the fitness industry in the United States alone is valued somewhere around $30 billion dollars.
To the common gym-goer, that translates into one simple idea: there are a lot of people looking for ways to get in better shape, and there are even more methodologies being sold promising people the best way of accomplishing said goal.
Amidst that incredible abundance of choices, we firmly believe that boxing presents perhaps the best combination of an exercise regimen that’s both effective and entertaining — i.e., something that’s going to help you accomplish your personal fitness goals, and motivate you to keep coming back to the studio.
Also, those with any physical limitations or prior injuries should proceed with caution. Boxing involves a lot of rotations that include your torso and back so people who have back and neck issues might want to consult with a doctor before taking on this type of workout. But I fundamentally believe we offer something that is accessible to people of all ages and fitness levels.