5 Suprising Benefits of Boxing!

Updated: Jun 23, 2020

At its core, boxing is the ultimate stress release, with at least 75% of Australians admit that stress affects their physical health, which can be mitigated with a daily dose of punching, slipping & weaving.

The boxing workout is great for cardiovascular health, mental health, strength and more but it doesn’t just stop there.

If that's not enough to convince you to add boxing to your regimen, these five punching perks will have you itching to put on a pair of gloves.

1. Multi-Level Skill Development

"In addition to boosting your strength and cardio, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility,

"How else do you think you're going to dodge and counter punches at lightning speed?".

2. Burn a Ton of Calories

With a potential burn rate of 13 calories a minute, boxing goes head-to-head with other types of cardio like running and cycling. Plan to punch away anywhere from 200 to 400 calories (for a 65 kilo individual per half hour. Thirty minutes of boxing in a ring torches 400 calories; 30 minutes of punching a bag burns 200 calories; and 30 minutes sparring with a partner blasts 300 calories.

3. Tone and Sculpt the Abs

Boxing is a great way to develop functional and aesthetic abs. A common misconception is that boxing merely works arms. Sure, if your box with poor form your shoulders will burn like no other but when your box with proper form it is also a profound core workout.

Utilizing hip and trunk rotation incorporates all the side muscles of your stomach such as the obliques and serratus anterior muscles, Celebrity and actor Adriana Lima is a great example of what boxing can do for the stomach muscles.

4. Develop a Six Pack of the Mind

Let’s face it boxing is tough, getting up at the crack of dawn to punch your heart out for an hour isn't easy, but the truth is nothing in life worth doing is ever easy.

The only way to become the best version of yourself is step into your fears and break out of the comfort zone! When you do, you’ll be rewarded with a strong callused mind that can take on any challenge.

5. Relieve Stress Fast

Chloe Broth ridge, anxiety expert at calmer you explains that when we’re feeling anxious, we often feel low in confidence and as though we can’t cope. Learning something challenging (like boxing) and seeing ourselves improve helps to build our confidence.

There you have it, 5 reasons to start taking advantage of the benefits in boxing for fitness.

If lack of time is one of your biggest concerns, don't worry I haven't forgotten about you, below is a workout you can do in less than 15 mins.

Trust me you'll get plenty of bang for your buck with this killer workout! (Check it out below)

(Watch the video & follow the instructions below!)

The Burpee Boxing Banger!

Warm up - 20 star jumps, 20 high knees x 2 rounds

6 Air punches + 1 Burpee x 15 Rounds

Complete 3 sets, Rest 2 mins between sets


10 arm circles, 10 forward hamstring bends

Workout Complete!

Hope you got something out of today's blog and I look forward

To seeing you at our next boxing boot camp.

I got to run see you on the flip side


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