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When it comes to working out, there is always a hot new trend that gets people moving – enter Yoga, Pilates, CrossFit - but there are also those staples that won’t ever go out of fashion. This is exactly why, when we are asked, “is boxing a good workout?”, we can say with some certainty that it absolutely is. But don’t just take our word for it, give it a go yourself!

The wonderful thing about boxing is that it offers something for everyone. It doesn’t matter why you pick up those gloves and get sparring - you might want to lose weight, build muscle or start a new hobby – just know that if you do, you won’t regret it. If that wasn’t enough for you, we’ve come up with thirteen amazing reasons why we are so confident that boxing will be your next new craze.

In no particular order…

Calories Burned

If the primary focus of your workout is to lose weight or burn calories, then boxing is one of the best options on the market if the thought of an hour on the treadmill fills you with dread. Burning calories doesn’t have to be as dull as you have been led to believe, so why not put on some gloves and test your mettle? With all the footwork involved as well as the sparring and jabs, you’re sure to work up a sweat.


While boxing in itself as a sport doesn’t offer much in terms of a resistance workout, there is certainly scope for it if you are looking to box regularly and take training seriously. Boxers need both power and strength, so training sessions focus on building muscle strength and work your entire body. Resistance training - especially the upper arms, chest and legs - are excellent means of doing this!


As with resistance training, the sport itself doesn’t give much of a chance for this, but a good boxer needs to have stamina, and cardio is a great way to help achieve this. What’s more, when combined with resistance training, fat is more likely to burn away faster, leaving you leaner and your muscles more defined.

High Impact

While resistance and cardiovascular training are essential to help you make waves in the ring, boxing on its own is a high impact workout that targets the whole body – which makes boxing one hell of a workout. It is highly recommended that you wear gloves and a mouth guard when boxing – it’s always better to be safe than sorry, after all.

All Over Body Workout

With so many muscle groups targeted during training, as well as the physical effort required while boxing, it is safe to say that you truly get a full body workout with this sport. The part that many people aren’t prepared for, however, is the mental side of the workout. Psyching yourself up for taking a hit, repeatedly, is a big part of boxing with a partner and this can also take its toll.

Targets Lots of Muscles

The combination of regular cardiovascular exercise alongside resistance training and the additional exercise engaged during sparring and punchbag work means that whatever your level of skill, boxing can - and will - target all of your major muscle groups. Legs, backs, shoulders, arms, core… everything from extending through a punch to the repetitive nature of sparring will give your full body the workout it deserves!

Relieves Stress

Forget the stress ball, put down the colouring book and pick up your gloves! Unlike other methods of relieving stress, boxing will release wave after wave of feel-good endorphins, making you feel on top of the world. With each and every hit of the punchbag, you can feel the stress and tension melt away – and that’s something you just can’t put a price on.

Improves Coordination

You might be mistaken for believing that you learn your core motor skills like hand-eye coordination when you’re a child, and that’s that, you’ve got them for life. While this is true to an extent, like most skills, these only get better with practice! Focusing your mind on a punchbag or sparring, coupled with the repetitive nature of boxing, means that your coordination and reaction times will improve vastly.

Keeps You on Your Toes

Far more than just a physical sport, boxing also requires intense mental concentration and focus. Past the basics, you’ll have combinations to remember and techniques and timings to keep you on your toes – this is a workout for your mind as well as your body.

Improved Discipline

Speaking of a mental workout, there is a high level of discipline required when engaging in a sport like boxing. You need the discipline to succeed with this sport – even if it's just for fun – as there’s high-intensity training as well as in the sport itself. You need discipline to stay calm, focused and know your next move. This commitment will eventually start to show in all areas of your life, too!

Mentally Challenging

The ability to be able to head into a ring, knowing you are about to take a few hits to the head, requires some resolve and that in itself is a challenge that can be tough to face. Knowing that you have the mental fortitude to do this on a regular basis is a great way to show your mental toughness.

Boosts Confidence

It will come as no surprise that regular exercise, meeting new people and enjoying a new hobby will boost your confidence, but with boxing, you also get new skills for life and will see a side of yourself that may not have seen the light of day otherwise.

Adrenaline Rush

Finally, the rush of endorphins you get when stepping into the ring – there is nothing like it. The adrenaline coursing through your veins, whether you are training, about to face your first opponent or heading into an important fight, is something that simply cannot be topped.

So, is boxing a good workout? Why not find out for yourself - get in touch with the team here at Bodyjunkies or book onto our B-Box Fit class today.


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