Fitness boxing
Fitness boxing is a workout built on boxing technique, without contact: you punch bags and pads, but nobody punches you and there is no sparring. Classes mix punches and footwork with cardio and strength exercises, usually in rounds and often to music. It is taught in groups and suits complete beginners.
What it is for
Section titled “What it is for”- Cardio and endurance: rounds of hard work with short rests.
- Strength and tone in the arms, shoulders, back and core.
- Coordination, rhythm and quick reactions.
- A release for stress — hitting a bag is a good way to let off steam.
- Correct basic boxing technique, without blows to the head.
Equipment
Section titled “Equipment”- Boxing gloves and hand wraps. Many studios lend gloves; your own are more hygienic.
- Trainers with a flat, stable sole, and sports clothes.
- A water bottle and a towel.
- No mouthguard or headgear: there is no sparring.
- Bags, pads and skipping ropes are at the studio.
How training goes
Section titled “How training goes”- 45–60 minutes, counted in rounds — often 2–3 minutes of work and a short rest.
- A warm-up: skipping, footwork and mobility for the shoulders and hips.
- The basics: stance, guard, jab, cross, hook, uppercut and simple defence, such as slipping a punch.
- Combinations on the bag, or on pads held by a partner or the trainer.
- Conditioning between rounds — squats, burpees, core work — and stretching at the end.
- In your first class, the trainer shows you how to wrap your hands and make a fist, and you set your own pace.
Who it suits best
Section titled “Who it suits best”- Beginners of any age and fitness level who want an intense workout without contact.
- People who like boxing but do not want to be hit. If you later want sparring, see Boxing.
- Anybody looking for varied cardio instead of running or HIIT.
- People who need a way to let off stress after work.
- It is less suited to anybody with a wrist, elbow, shoulder or neck injury. With heart problems or high blood pressure, or in pregnancy, ask a doctor first and tell the trainer.