In recent years, boxing has become an increasingly popular way to improve your fitness training. Whether you attend boxing classes or practice at home, it can be a fantastic way to work on your cardio while also improving your strength and relieving stress.
But if you’re interested in boxing, how can you get started? And what are the best workouts to achieve your goals? Thankfully we have all the answers! We’ll look at where you could practice boxing, the types of classes available, and the variety of workouts you can do. Let’s get started!
How Joining a Boxing Club Can Help Whip You Into Shape
Belonging to a boxing club is a great way to get yourself to an elite level of fitness. Whether it’s in boxing gyms, boxercise fitness classes or with a personal trainer, you’ll find that boxing has a wide range of benefits.
Boxing clubs give you access to expert trainers, and you’ll be surrounded by like-minded people who are all looking to achieve the same goal. All this will keep you highly motivated, and you’ll most likely fall in love with the sport as well.
Most boxing workouts are done at a very high level of intensity, which means you’ll quickly burn a lot of calories and develop lean muscle mass with the proper diet. You’ll also enjoy many other benefits, such as improved cardiovascular health, hand-eye coordination, agility and balance.
Whether you plan to embark on a career in boxing or just want a new way to exercise, joining a boxing club is a fantastic way to get into shape.
Private Boxing Lessons Vs. Boxing Classes
If you want all of the benefits of boxing, then you need to decide whether to take boxing classes or opt for personal boxing training. Let’s look at the benefits of each:
Boxing Personal Trainer – Many people respond better to a one-on-one training session. The lessons will be specifically tailored to your needs, and you can get individual feedback. They can also be more convenient as they can fit into your personal schedule. If you’re the type that needs a bit more personal attention, this may be the best choice.
Boxing Classes – For many other people, they respond better when they are in a group, where you can have a sense of community. You can learn from others and there is also less pressure, as there is a lower level of focus on you. Classes at a boxing gym are also going to be cheaper than private boxing lessons.
The right choice for you will depend on your budget and your personality. If you’re not sure, then you could always try both!
Types of Boxing Classes
There are many different types of boxing classes available depending on your experience level, gender, and age. Let’s take a closer look:
Boxing Classes for Women
– Boxing classes for women are ideal for those who want to train in a supportive and empowering atmosphere. It allows you a more comfortable space where you can improve your skills and confidence. Having more women also makes it more likely you will find a partner that is similar to your size, weight, and strength levels.
Boxing Classes for Beginners
People can be intimidated by boxing and feel as though they’ll be out of place. However, many places offer boxing for beginners where you can work on the fundamentals while developing your technique and fitness.
Boxing Classes for Adults
Do you want to improve your fitness, self-defense, or just pick up a new hobby? Whatever the reason, you’ll never regret joining a boxing class for adults. Whether you’re serious about boxing or just want a fun way to get into shape, they’ll be a boxing class for you. Otherwise, you may be taking classes with children and find it hard to get an equally matched partner.
Youth Boxing Classes
Do you have a child that has energy to burn? If so, a youth boxing class could be perfect for many reasons. Not only do you have the fitness benefits, but they’ll also improve their self-esteem, confidence, and social skills. Furthermore, boxing requires a high level of discipline, which is great for children to learn as early as possible.
Boxing Fitness Classes
Often called boxercise, these classes are solely focused on fitness. While they can help improve your self-defense, they will primarily build up your endurance and cardio. You’ll also have a lot of fun in a friendly and upbeat environment.
Boxing for Teens
Boxing has long been seen as a way to release aggression and help prevent young people from going down the wrong path. Boxing classes for teens can be a wonderful way to release aggression in a safe and controlled way, while also enjoying the other benefits of boxing like learning discipline, respect, and hard work.
Best Boxing Workouts – There are Many Different Types
There are several different workouts that you can do for boxing and it can be hard to know which one is right for you. Here we look at an overview of each type to give you a better idea. Let’s check them out!
Heavy Bag Workout
This form of boxing training will have you hitting a heavy bag (a larger bag that is cylindrical shaped) which will improve your strength, endurance and technique. Heavy bags are easy to install at home but will also be a feature of any boxing gym.
Boxing Workout at Home
There are many ways to learn boxing at home and you don’t need any special equipment. For example, you can follow fitness workouts on YouTube or take it to the next level and get a punching bag.
Shadow Boxing Workout
This is another great boxing workout at home. Anyone that has tried shadow boxing knows how tiring it can be. It shows that you don’t need to buy anything at all to get a good sweat going.
Beginner Boxing Workout
If you’re new to boxing, then this type of workout will walk you through the right steps and start you with the basics. Here you’ll learn how to throw basic punches and complete simple footwork drills, while also working on your fitness.
Cardio Boxing Workout
Is boxing good cardio? Absolutely! With any form of boxing exercise, your heart rate will quickly rise and you’ll be burning a high number of calories. These classes have less focus on actual boxing technique and instead are meant to get you to an elite level of fitness.
Heavy Bag Workout for Beginners
Beginners using the heavy bag will take it a little slower than those whom have had more experience throwing punches and learning how it effects your wrist. Before hitting the heavy bag with full force, you need to learn proper form and technique, and a beginners class will help you with this.
Boxing Ab Workout
Many people think boxing is just about upper arm strength, but that is far from the truth. You need strong legs and a solid core to excel in this sport, so focusing on exercises like crunches, planks, and flexing while taking some body shots will help a lot.
Speed Bag Workout
The speedbag is a lot of fun but can be intimidating for first timers. It involves hitting a small, light punching bag above your head that is on a swivel bracket. It can be difficult to master and get the hang of, but it’s really good for hand-eye coordination, speed, and timing.
Step Boxing Workout
For those that want to elevate their boxing cardio, incorporating a step can be a great way to do it. Here you can use different level steps while you execute your boxing motions so you can get more of a full body workout and burn extra calories. Instead of taking steps on the ground, you use an elevated step.
Boxing Jump Rope Workout
For many people, the best boxing exercise is the humble jump rope. Not only is it a lot of fun, but it’s brilliant at improving your footwork and timing. As you improve, you can start experimenting with different jump rope techniques. The cardio you will get from this is tiring just to think about!
Boxing HIIT Workout
HIIT stands for high intensity interval training. This is a great way to improve your cardio, and involves combining short periods of intense workout before having a break, and then going again. With boxing, this might involve throwing lots of quick punches, then using the jump rope for a few minutes, and then taking a rest period.
Boxing Conditioning Workout
Conditioning is vital to perform well in the ring, and it’s also a great idea if you just want to get in shape. This involves looking at general fitness and conditioning exercises and combining them with boxing movements.
Boxing Gym Workout
There are many boxing exercises you can do in the gym. These typically involve throwing munch combinations, hitting punching bags, ducking under ropes, jumping, doing burpees, or even lifting weights if your gym has them.
Punching Bag Workout for Weight Loss
If you want to lose weight, then boxing is always a great idea. Punching a heavy bag takes a lot of effort, and you’ll soon be short of breath. You can tailor your workout to be less about technique and skills, and more about a high calorie output.
Boxing Leg Workout
You should never forget about the importance of strong legs in boxing. Whether you’re doing footwork drills or simple leg strengthening, it’s always a good idea to spend time away from the punching bags to develop your bottom base. Experts will agree that punch power comes from your legs and hips.
Reflex Bag Workout
As with the speed bag, using a reflex bag is one of the most fun and engaging drills. Here you’ll be punching a bag that rapidly comes back to you. The unpredictability of the bag makes it a great way to improve reflexes and coordination.
Double End Bag Workout
The double end bag is similar to the reflex bag, except that it’s attached to a strap on both ends, making it rebound very quickly. This will also help improve your timing and ability to get into a rhythm.
30 Minute Boxing Workout
30 minutes may not seem like a lot of time with some sports and exercises, but with boxing it can feel like a lifetime. If you want a good workout in 30 minutes, filling it with boxing action will leave you in puddles of sweat!
Boxing Neck Workout
If you’re serious about competing in boxing, then you need to strengthen your neck muscles with a targeted workout. This can make you less prone to injury while also increasing your punch resistance.
Boxing Dumbbell Workout
Holding dumbbells while you shadow box is a great way to increase strength and speed, but you can also use weighted boxing gloves. This type of weight training for boxing can improve your overall power and strength if done correctly and consistently.
Workouts For Punching Power
Hitting hard on the heavy bag can be a great way to improve your power, but you also want to incorporate different types of training like lifting weights. A lot of punching power comes from your shoulders, chest, and back, so focusing on those muscle groups will go a long way in the ring.
Boxing at Home
Do you need to attend a gym and be amongst the energy of others to enjoy the benefits of boxing? Absolutely not! With the right training regimes, you can improve your fitness and/or skills all from the comfort of your own home.
There are many way to do this, with the simplest just being getting a heavy bag, some gloves, and doing your own thing. However, you can also find lessons online, along with plenty of videos, to help you have a more structured session.
Whether you’re looking to go beast mode with a punching bag workout for weight loss or want to improve specific punches, there are plenty of resources out there. Of course, you are free to mix it up too. Many people take in-person classes while also developing their skills at home.
Whether you are sparring in a boxing gym, taking a fitness class, or using a punching bag in your garage or spare bedroom, it’s always important to use the right equipment. Let’s check out what you should be using.
Boxing Equipment You Will Need
Below is our list of boxing equipment you will likely need. We’ll review when you should be using it while also giving some recommendations on the best items to buy.
Boxing Gloves
It’s important to know the difference between boxing gloves sizes. Many beginners buy 10 oz boxing gloves thinking that is what they need. However, 10 Oz gloves are fighting gloves, and even professionals won’t use gloves that small for training and sparring.
Whether using men’s’ or women’s’ boxing gloves, it’s best to start out with 16 oz gloves since they provide much more protection and will prevent wrist/hand injuries. Whether using Grant gloves (a popular and reputable brand), custom boxing gloves, or something else, treat yourself to a high-quality pair.
Here are some trusted boxing glove brands:
- Grant Boxing Gloves
- Winning Boxing Gloves
- Cleto Reyes Boxing Gloves
- Rivals Boxing Gloves
- No Boxing No Life Gloves
- Adidas Boxing Gloves
- Nike Boxing Gloves
Boxing Headgear
Unlike boxing mitts, which you’ll need for any punching activity, boxing headgear is only required for sparring. It’s actually debated whether headgear helps with concussions, but they are important to prevent facial injuries such as cuts and abrasions.
Boxing Mouth Guard
For those who want to spar, a mouth guard is also essential. These help spread the pressure across your mouth and prevent teeth from smashing together. You should never spar or fight without one.
Boxing Groin Guard
A boxing groin guard is going to protect you from low blows. They aren’t essential for sparring sessions, but they are recommended. A full groin guard will not only cover your delicate area, but also your hips and the lower part of your torso.
Boxing Glove Hand Wraps
It’s hard to overestimate the importance of hand wraps. Unless you want to break your wrists and dislocate your knuckles, use them. For training you can get gel wraps, which are much quicker to put on than traditional wraps.
Jump Rope
The boxer jumping rope scene is classic imagery we all think of when we imagine Rocky and other prize fighters from the movies. It is a piece of boxing equipment that helps to develop timing and balance. There are different types too, such as weighted rope for those who want to increase their strength.
There are plenty of other types of equipment you may want to consider as well, such as a boxing robe, boxing belt, boxing resistance bands, and boxing pads. However, the above gear is what you need to get started in the sport.
Different Types of Punching Bag
If you’re interested in a punching bag workout then you may be a little confused by all the different options available. Here we have a quick rundown to make your life easier.
Heavy Bag
This is the classic version. With a heavy bag, you can punch it with all your force and it won’t move too much, making them great for powerful hitters. They are ideal for working on power and endurance, with most bags ranging from 50 to 200 lbs. in weight.
Water Punching Bag
Also known as aqua bags, these are a relatively new invention. They are similar to a heavy bag in terms of how much they move, but many prefer the natural feel you get when you hit one. They can also be easier on your hands and wrists.
Wall Mounted Punching Bag
When working on boxing combos, a wall mounted punching bag can be perfect. They can come in a wide variety of shapes and sizes and are also ideal for home gyms that don’t have a lot of space.
Doorway Punching Bag
Don’t have a home gym or anywhere to put a large punching bag? If so, a doorway punching bag could be what you’re looking for.
Uppercut Bag
Uppercut bags come in a few different shapes. Some are ball-shaped whereas others are curved or angled. These are great for working un uppercut punches and can be adjusted to practice other punch types too, such as hooks or crosses.
Free Standing Punching Bag
Free standing bags typically rest on a base filled with sand or water to keep it from tipping. A freestanding bag, or boxing dummy, can be a brilliant solution for those who either don’t want to, or don’t have permission to, install a mount in the wall or ceiling.
Outdoor Punching Bag
Outdoor punching bags come in all shapes of sizes, with most of them being freestanding. The difference is that they are weather-resistant, making them ideal for those who want to practice but don’t have any space indoors.
Boxing Clothing – What to Wear
If all you want to do is a simple boxing workout, then you don’t need to wear anything special. For a heavy bag workout session, you can just wear a t-shirt and exercise shorts if you want. It’s only for sparring and fighting where you’ll need specialist clothing like boxing trunks and elaborate robes to keep you warm as you move from the locker room to the ring.
For light sparring, you’ll only need to add a mouth guard to that. Once you get into more competitive sparring, that’s when you’ll want to wear headgear, a groin guard, and a pair of high-quality boxing shoes.
Aside from this, you won’t need any other specialist clothing. For example, you may be thinking you need boxing trunks, but a lot of professional boxers will practice just wearing sweatpants or regular shorts. For workout sessions, you just need to wear something comfortable that won’t restrict your movement.
Final Thoughts
As you can see here, the potential health benefits of boxing is almost endless. There is a reason that boxing has become so popular in the fitness world, and that’s because it’s extremely effective.
Not only is it perfect for cardiovascular fitness, but it’s great for increasing strength, improving confidence, relieving stress, improving balance, increasing hand-eye coordination, learning self-defense skills and more.
All you need to do is figure out what type of class and scenario is best for you. Would you be better training at home on your own or challenging yourself in a group environment? Whatever the answer, you won’t regret starting your boxing journey and opening yourself up to a whole new world of fun and fitness.
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