The best part? You don’t actually have to duke it out in the ring for 12 rounds. There’s no shortage of studios where you can try boxing workouts. As of October 2021, there were more than 3,000 boxing studios in the United States, with the number of studios increasing 1 percent per year on average since 2017, according to industry statistics from the market research firm IBISWorld. This way, you get the health benefits of a traditional boxing workout without suffering head trauma, notes Harvard Health. There’s a lot of variety to boxing workouts, but they’re often hosted in group workout environments. You may perform a series of punches (known as combinations) choreographed to music as in an aerobics class, or you may alternate rounds of boxing with traditional strength exercises. Whether you’re sparring with a boxing bag or shadowboxing, you’ll get a demanding cardio workout. “Being able to move your arms and feet takes up a lot of energy, so when you first start doing that kind of training, the first benefit that comes in is getting into better shape cardio-wise,” says Osric S. King, MD, a sports medicine physician at the Hospital for Special Surgery in New York City. In fact, research shows that aerobic capacity (a key measurement of fitness) is correlated with the sports mastery ranking of professional boxers. In other words, the fitter the boxer, the higher their ranking in boxing competitions. Throwing punches is a muscle-strengthening activity, too. It targets the core and lower-body muscles in particular, says Larry Nolan, DO, a sports medicine physician at the Ohio State University Wexner Medical Center in Columbus.
1. Improved Heart Health
One of boxing’s primary benefits is improved heart health, Dr. King says. One study found that adults with obesity who followed a 12-week boxing workout program experienced reductions in systolic blood pressure, whereas those who completed a brisk walking program actually saw small increases in systolic blood pressure. Systolic blood pressure indicates how much pressure your blood exerts against your artery walls with each heartbeat. High systolic blood pressure is a major risk factor for coronary artery disease, which the Centers for Disease Control and Prevention (CDC) names the most common type of heart disease in the United States. While individual results vary, you may see heart-health benefits in the form of improved fitness within a couple of weeks. Keep in mind that you’ll likely spend more time learning technique during the first few sessions, so the intensity of the workout may be lower at first, King says. You’ll still reap fitness benefits, though.
2. Reduced Stress
Punching can be an effective stress reliever. “You could almost mentally fight your way out of the stressful people or situations that occupy your thoughts,” King says. And research shows that you can reap these benefits without making contact with another person. A review published in September 2022 in the American Journal of Lifestyle Medicine found that noncontact boxing reduced stress and boosted mood, self-esteem, and quality of life in people with symptoms of various mental health conditions. The stress-relieving effects of boxing are immediate, King says. This aligns with other research that suggests any exercise can be a big mood booster, and more specifically that aerobic exercise yields mood benefits.
3. Improved Coordination
Boxing involves coordinating your upper and lower body to land punches, which improves your overall coordination over time. “That kind of improvement in coordination can translate to patients with disabilities, and the most prominent one I can think of is Parkinson’s disease,” King says. Parkinson’s disease is a neurodegenerative disease that causes gait and motor changes that greatly increase the risk of falls. Research suggests boxing may be therapeutic for patients with Parkinson’s disease. In a study published in BMC Neurology in 2021, the average number of self-reported monthly falls decreased by 87 percent after people with Parkinson’s disease took two boxing sessions per week for 16 months. You may feel awkward and uncoordinated when you start boxing, but you’ll likely notice improvements after you take classes two to three times per week for a couple of weeks, King says. People with Parkinson’s disease and other neurological diseases should speak with their healthcare provider about the potential benefits of boxing, if it’s safe for them to try it, and how long it may take to see improvements. In the previously mentioned study comparing boxing workouts and walking workouts for adults with obesity, those who followed a 12-week boxing workout program lost 13.2 percent of their body fat and nine pounds, whereas those who participated in a brisk walking program didn’t see any improvements. “The only other exercise that compares to the amount of calories you burn with boxing would be something along the lines of swimming,” King says. Both activities require your upper body and lower body to work together. According to estimates from Harvard Health, a 155-pound person can burn approximately 324 calories from 30 minutes of sparring. That same person can burn roughly 360 calories from swimming vigorous laps for the equivalent amount of time. The exact number of calories depends on the length and intensity of the boxing workout, as well as the movements involved. Similarly, your weight loss results will depend on several factors, including genetics, experience level, and diet, Dr. Nolan says. “A combination of a consistent exercise program and diet will likely yield the best and fastest results,” he notes.
Boxing bag If you’re boxing at home, you can shadowbox or use a boxing bag (also known as a punching bag). If you prefer to use a boxing bag, there are two primary types of bags you can choose from: hanging and standing. “Most people get standing bags if they’re buying one for home, because standing bags don’t need to be hung,” says Emily Stork, the cofounder and instructor at Worth the Fight Boxing in Denver. But standing bags typically provide less resistance and tend to tip when struck, “which interferes with the flow and rhythm of your workout,” Stork notes. A hanging bag may offer a better experience — provided you have a solid beam to secure the chain to. Cary Williams, an Olympic-level boxing coach with USA Boxing and the CEO of the boxing education and programming company Boxing & Barbells, based in Santa Monica, California, recommends getting a hanging bag that weighs between 70 and 100 pounds. “The heavier it is, the less it will swing,” she explains.Hand wraps If you’re going to hit a boxing bag — whether at home or in a studio — you’ll need hand wraps and boxing gloves to protect your hands and wrists. Hand wraps go under your gloves to stabilize your wrist, Stork explains. (We’ll cover gloves next.) When shopping for wraps, look for ones that are 180 inches in length, though women with smaller hands may prefer 120 inches, Williams says. She also recommends noncanvas wraps, because they’re more flexible and conform to the hand better. “Canvas wraps tend to fall off more easily as well,” Williams notes.Boxing gloves Boxing gloves are worn over your hand wraps to cushion your knuckles from the impact of punching a bag. You’ll notice that gloves come in different weights. The weight indicates how much padding is in between your hand and the opponent (or your punching bag) — the heavier the weight, the more padding a glove has, per Stork. But the weight of the glove also denotes the size of the hand. “A 16-ounce training glove is larger and allows a larger hand to fit in it,” Williams says. Most men will go for a 14- or 16-ounce glove, while a 12-ounce glove is standard for women. If you’re a woman with petite hands, you may prefer an 8-ounce or 10-ounce glove, Williams says. No matter which glove you choose, look for a pair that offers ample wrist support and is made with high-quality materials like leather. “A leather glove is not only better quality than synthetic leather, but the gloves will break in more easily and feel better on your hands,” Williams says. A high-quality pair of gloves costs between $49 and $99. “If you’re paying $150 for a pair of training gloves, you’re paying too much,” Williams says.Shoes While there are boxing-specific shoes on the market, any cross-training shoe should suffice. “I’d suggest something snug with a flat sole to help you stay balanced and secure,” says Jess Hiestand, a National Academy of Sports Medicine–certified personal trainer at Rumble Boxing in Hollywood, California. Shoes that lace up to ankle- or calf-height add extra support.Hand weights Hand weights shouldn’t be used by beginners. More experienced boxers sometimes use them to add resistance to shadowboxing workouts. If you’ve nailed the proper punching mechanics and are ready to make your shadowboxing more challenging, pick up a pair of 1-pound hand weights, Williams suggests.Jump rope A jump rope isn’t necessary, but it’s a great tool for adding a conditioning element in between bouts at the bag. It also teaches the timing, rhythm, and coordination you need in boxing, Williams says. What’s more, a jump rope doesn’t have to be fancy or expensive. “If you’re paying more than $20 for a jump rope, you’re wasting your money,” Williams says. Look for a rope that’s fairly lightweight (unweighted) with ball-bearing handles. The length of the jump rope is also important, so find one that’s adjustable. To find the right length, hold one handle in each hand, place one foot in the middle of the rope, and pull the handles up. “The tips of the handles should just hit your shoulders,” Williams says.
Look for a Beginner Class
Before you can find your rhythm in a boxing class, you’ll need to learn the basic punches. And a beginner-friendly boxing class offers the ideal learning environment. To find one, search for boxing studios in your area or see if your local gym offers boxing classes. Then, look for words like “beginner,” “fundamentals,” or “all levels” in class titles or descriptions, Hiestand says. You can also call the gym or studio to ask if a certain class is beginner-friendly. Rest assured that most studios will be geared toward beginners or have beginner classes, Stork says. “It’s very common for people to come in with no experience.” Some instructors may even review the punches with you one-on-one if you come to your first class early. “We do this at our studio with beginners,” Stork says. Check with the studio to find out if they offer this courtesy.
Start With a Studio Before Boxing at Home
If you’d prefer to box at home, you should still start by taking a few boxing classes at a studio so you can learn the proper technique and footwork. While there are plenty of online tutorials and classes, it’s hard to learn technique without having someone there to coach you, Stork notes. When you attend an in-person boxing class, your instructor can offer live feedback and helpful tips you can later apply on your own.
Use Apps and Videos
Once you feel confident in your technique, you’ll be able to create your own boxing workouts to do at home, if you’d like. In the meantime, follow at-home workout videos and live and on-demand classes led by certified instructors. Find options on YouTube, a fitness app, or boxing studios. A few options include Title Boxing Club On Demand, Xponential+ (this is where you’ll find Rumble’s online workouts), and Boxing & Barbells On Demand. You can also try FightCamp, an interactive at-home workout that utilizes a specialized punching bag and movement sensors to track your moves and give real-time progress updates. Become a FightCamp member and you can access thousands of on-demand workouts.
Start Slow
So, how often should you box? “I’m a big fan of leaving yourself wanting more when you start a new fitness routine,” Hiestand says. Instead of jumping into boxing workouts with both feet, she suggests starting with two to three classes per week. “Your body will have a chance to adapt, and you’ll be excited to come back for more.” Once two to three classes per week feels easy, you can increase the frequency if desired. Because boxing is such an effective form of cardio exercise, it can take the place of or supplement your other cardio workouts, Stork says. Resistance training is a great complement to boxing, and some boxing classes even incorporate traditional strength exercises, such as squats, pushups, and wall sits. If your class doesn’t do this, you should add in two to three full-body strength workouts per week to get a well-rounded fitness routine, Stork says.
Prioritize technique Boxing workouts naturally become harder when you learn how to use your entire body to defend and throw punches. “If you’re boxing properly, a three-minute round can be exhausting,” Stork says.Keep moving Don’t let up until your work interval is over; you shouldn’t have any downtime in between punches. “You should be constantly moving around the bag as you do your combos,” Stork says. Stay light on your feet and keep moving.Go faster Once you feel comfortable doing the combos, challenge yourself to do them faster, suggests Stork. The faster you move, the more intense your workout.Incorporate active recovery Instead of standing around during your rest breaks in between boxing rounds, perform strength or conditioning exercises, Stork says. Bodyweight squats, burpees, calf raises, planks, and jumping rope are great options.Add resistance If you enjoy shadowboxing, you can easily increase the difficulty by incorporating hand weights. Williams recommends going no heavier than one pound per hand.
Before
Have a meal consisting of quality carbohydrates, lean protein, and little fat about two to four hours before your workout, suggests Wendy Bazilian, DrPH, RDN, a registered dietitian-nutritionist in San Diego who works with athletes. For example, half a whole-grain pita stuffed with sliced turkey, a slice of cheddar cheese, Romaine lettuce, and tomato, with an apple on the side. If you’ve eaten within the past two hours and you’re doing less than 60 minutes of exercise, you may not need a pre-workout snack, Dr. Bazilian says. But if it’s been longer since your last meal or you’re exercising longer than 60 minutes, eat that snack, she notes. Good snack options include:
A banana with 1 tablespoon of nut butterAn orange with 1 ounce of nuts or cheeseA slice of toast with 1 tablespoon of nut butterA small cup of oatmeal made with dairy or nondairy milk
Have your snack 45 to 60 minutes prior to working out. “The goal is for the digestive system to start processing the food to make and use it as fuel,” Bazilian explains. If you eat too close to your workout, you may wind up with a stomachache.
During
Unless your workout is longer than 60 minutes, water is all you’ll need — get 6 to 8 ounces every 15 minutes or so, Bazilian suggests. For workouts over 60 minutes, follow the same water recommendations for shorter workouts and get 75 to 100 calories of carbohydrates every additional 20 to 30 minutes, she says. You can opt for:
A sports drink, powder, or gelA small snack, such as a banana, orange, or handful of grapes
After
Eat a modest meal balanced with carbohydrates, protein, and healthy fat to optimize recovery. For example, try a peanut butter and jelly sandwich made with: two slices of whole-grain bread, one serving of all-natural peanut butter, and one serving of all-fruit preserves or a sliced banana. If you’re not ready for a meal, consider a snack that offers 120 to 150 calories. Here are a few of Bazilian’s recommendations:
A whole-grain energy barA cup of low-fat or fat-free chocolate milkNuts and dried fruit — combine 1 tablespoon of walnuts and 1 tablespoon of dried cherriesA sliced apple with 1 tablespoon of nut butter
To replenish the water you lost during your workout, consume at least 16 to 20 ounces of water immediately afterward, Bazilian says. As the national governing body for Olympic-style boxing, USA Boxing is the place to go for the latest boxing news and events. They also offer a fitness membership for people who want to work out in a USA Boxing–registered gym. The membership allows you to work out, train with a coach, and use heavy bags, speed bags, and punch mitts. It does not allow for sparring or boxing. International Boxing Association (IBA) The International Boxing Association (IBA) was established in 1946. Today, the IBA continues to promote, support, and govern the sport of boxing worldwide. Check out their calendar of events and read up on industry news in the IBA Magazine. FightCamp While FightCamp is an integrated at-home boxing workout platform, the company also offers helpful articles about training, equipment, nutrition, and more on its blog. Find technique tips, recipes, boxing event calendars, and apparel recommendations. Title Boxing Formed in 1998, Title Boxing has become a well-known online store that sells boxing gear, apparel, and fitness accessories. They offer a podcast and helpful training tips and videos. Title Boxing is the force behind Title Boxing Club, a series of independently owned and operated boxing fitness studios in the United States. Greatest Ever Boxing Workouts Curious how boxing champs like Mike Tyson and Floyd Mayweather Jr. trained? This book is for you. Greatest Ever Boxing Workouts features photos of fighters at work in the ring or gym and incorporates author Gary Todd’s original research and interviews. You’ll get an inside peek at the personal workout regimens of some of history’s most celebrated boxers.
