Boxing Workouts: Definition, Health Benefits, and Getting Started

It's no wonder boxing workouts have gotten so popular over the years. They offer a winning combination of high-intensity cardio, energizing music, and stress-busting punches.

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.

Fitness boxing is typically somewhat different from the sport of boxing (though both certainly provide a workout). Instead of taking punches in the ring, with a fitness boxing class you’re generally throwing punches at a punching bag or at the air (known as shadowboxing).

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.

There are many reasons to take up boxing — not least because it can benefit your health and fitness in the following ways.

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.

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.

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.

As a form of high-intensity cardio, boxing burns a good amount of calories and can be an effective workout for weight loss.

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.

There are a few items you’ll need before you begin boxing. Here, boxing coaches offer their recommendations to help you narrow your options.

Experts share their top tips for getting started with boxing workouts.

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.

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.

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.

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.

As your boxing technique improves, you may be ready to take things up a notch. Here are a few ideas.

It's important to fuel your boxing workouts with the right nutrition. Consider these expert tips when planning your meals and snacks.

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:

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.

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:

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:

To replenish the water you lost during your workout, consume at least 16 to 20 ounces of water immediately afterward, Bazilian says.

USA Boxing

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.

Fitness boxing offers the benefits of traditional boxing without the risks that come with contact sports. It builds fitness, coordination, and strength, while lowering stress and blood pressure. Find a beginner-friendly boxing class where you can learn how to throw punches safely, and then graduate to more advanced options and at-home workouts.

By subscribing you agree to the Terms of Use and Privacy Policy.

Peloton issued the recall after receiving more than 30 reports of seat posts breaking during rides. Riders can receive a free replacement seat post.

Taking these drugs for performance and muscle enhancement is illegal. Here's what doctors want you to know about the dangerous side effects.

How is going on the keto diet going to affect your exercise routine? For some workouts, performance may take a hit. But if you’re fueling the right way...

Hate to exercise? Just adding in easy activities — as simple as standing up and stretching — can make a significant difference to your weight and well...

How many steps do you take each day? Higher daily step counts tend to be linked to a lot of health benefits, including overall mortality (meaning, yes...

A supportive sports bra can boost your workouts not just by minimizing breast bounce but also by altering how you bend your knees, a study suggests.

Running is a workout that can boost your heart health, bone health, mood, energy, and more. Here's how to get started, how to get better, and how to avoid...

Here's why strength training is so good for your health and fitness, from stronger bones to boosting weight loss to helping you manage conditions like...

What counts as a good strength workout? What are the different types of resistance workouts? And why is this type of exercise so good for you? Find out...

Resistance exercise may not burn as many calories as aerobic, but it can support weight loss in other ways. Here's how.