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Diversify Your Exercise Routine with Fitness Boxing

Last Updated: 16.05.22


You’ll be happy to know that getting the best reflex bag is not only something for people who do boxing. Due to their busy schedules and overwhelming days, more and more people opt for two-in-one fitness classes which combine some type of cardio with some type of weight training to offer great results in half the time.


The benefits of improving

Nowadays, many of us lead extremely busy lives which leave us wanting when it comes to making time to exercise. However, there are people who go above and beyond to make time in their busy schedules and be able to work out a little every day.

Obviously, this is a mere drop in the ocean when we think how hard athletes train and how their everyday lives revolve around getting in and out of the gym. Boxers, in particular, need to have a tremendous physical condition and when they are not inside the ring, they are outside it working on their conditioning.

Due to this, many fitness aficionados and trainers have started observing what boxers do for cardio training and adapting these exercises for people who like to do fitness. Therefore, diversifying one’s routing with some fitness boxing has become all the rage these days because it offers a new type of training and because punching is ingrained in human nature.



The best way to do fitness

It has been known for a while that maintaining a well-rounded and effective fitness regime can be really hard to fit into a busy and hectic lifestyle. This is, in part, due to the entire fitness industry which decides to throw something new at us every month and make us believe we are bound to do cardio, strength, conditioning, stretching, yoga, and other such things all the time.

Considering the number of buzzwords that are flying around the industry basically all the time, it can be hard to decide what you should be doing and the sheer range of possibilities does nothing to make the choice feel less overwhelming.

Rather than spending long hours every week trying different types of fitness workouts, more and more people are opting for the so-called two-in-one classes that allow you to kill two birds with one stone and put in double the same amount of work in half the time.

The two-in-one fitness class is a simple concept that combines two separate disciplines into a single class that has elements from both sides. This could be running and weight training, yoga and dance, or even Pilates and HIIT (High-Intensity Interval Training).

The trick here is trying to be more efficient with your time but the combination of different kinds of exercise will also be a new way to optimize your workouts and push yourself harder, making the class more effective and the results that much more satisfying. 

The most popular exercises from this category often include cardio, which is usually made up of intervals on a treadmill or rowing machine, and strength and conditioning exercises that use weights or body weight. 

The scientific point behind this is that elevating your heart rate goes great together with engaging as many muscle groups in your body and is able to offer you a complete and double workout for half the time you would usually put in. Furthermore, the relative freedom of movement is another thing that makes this extremely appealable to many people.


Why boxing?

When you think of boxing, you may imagine great fighters like Rocky Marciano, Muhammad Ali, or Joe Frazier. However, boxing has long surpassed the borders of a sport and it has become quite a popular way to stay fit among older adults, just like we said. Why older adults, you ask? Because there is no risk of taking any punches, so no risk of injuries or head trauma.

Younger people will oftentimes just do the real thing since the thrill of combat is hard to reciprocate in the drills of fitness boxing. Instead, what this sport has done is take the set of movements that are particular to boxing and develop exercise routines around them which are great for improving a person’s cardiovascular and physical well-being. 

People who tried it say it has quite a lot of benefits since it demands that you constantly think, adapt, change your position, and your posture in order to keep up the pace. Therefore, not only does this constitute a great exercise but it’s a great way to get back in shape for people who were once used to rough training.


Fitness classes

Unlike traditional boxing which will usually require a sparring partner, fitness boxing involves throwing punches at the air or even at a punching bag, usually in a well-choreographed class, and surrounded by other people. 

There are two main types of these classes: The first one requires you to follow a leader and perform a series of boxing moves that are designed around bouncy music, quite similar to a regular aerobics class. The moves themselves revolve around a combination of large, sweeping punches like crosses, uppercuts, and hooks, and smaller ones like jabs.

Furthermore, you’ll also do squats because you will be required to duck a lot and short, quick steps forward and back. 

The other exercise class revolves around more demanding strength training, stretching, and actually hitting a punching bag. The cool thing is that both types of classes are also available for people who wish or have to remain seated while punching the air or the punching bag, allowing them to get in a nice workout even from a chair.




While there is no particular proof that fitness boxing is superior to any other types of exercise, it was shown to have many health benefits, one of which is improved strength. This is completely understandable since you swing your arms and move the muscles of your arms and shoulders, therefore working your upper-body strength. 

These benefits are especially true when people are using the boxer-typical crouch with a wide stance and with the knees slightly bent. This position is great for strengthening a person’s core muscles, legs, and the back. This, in turn, makes it easier to get up from a chair or carry a heavy bag of groceries down the stairs. 

Fitness boxing is also very good as an aerobic exercise. They are called this way because they get your heart pumping and lower the risk of problems like high blood pressure, stroke, and heart disease. Aerobics also burns more calories and lifts the overall mood of somebody, along with boosting their endurance to physical training.

Furthermore, studies have shown that aerobic exercise can be associated with improvement in some brain functions due to the continuous workout received by the hand-eye coordination, especially if you’re sparring on a bag or even just ’shadow’ boxing. Due to this, it has been demonstrated that improved hand-eye coordination makes a person more alert and attentive.

Last, but not least, there’s another benefit that we should not forget to mention here: better balance. Since you will be changing your position all the time, you will be continuously challenging your balance and the more you do that, the better your reaction will become. 

Therefore, you should have better success protecting yourself against things like cracks in the sidewalk because your strength and reaction time will improve after training for a while. 


What to do

First of all, you have to remember that fitness boxing is definitely not for everyone. People who suffer from things like osteoporosis or osteoarthritis of the hands should pay attention and be careful if choosing to work out. If this is the case, a safe alternative may be to consider doing ‘shadow’ boxing only, which makes sure your hands don’t make contact with any targets.

Also, it is strongly recommended that you check in with your physician before starting any activity that is potentially aerobic, especially if you have not been in the best shape lately.

If you are interested in boxing as a form of diversification, you can definitely find classes at health clubs, community centers or even the local YMCA. You will want to start at a comfortable level of intensity before jumping to the next one so, even if your trainer and the rest of the class are going at high intensity, remember to pace yourself.




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