Exercise of the week: Boxing

Did you know boxing is of the best cardio weight loss workouts around?

I've recently started taking on occasional boxing training classes and realised that boxing provides a complete workout without separating your time into cardio and strength training components. Boxing can definitely help you rapidly get in shape and build confidence.

What's boxing training about?

Scrap any ideas you have about beating a punching bag by yourself, boxing is very much a social sport. Classes are usually made up of around 5 to 15 people and concentrate on pad work and sparring. This means you face opposite someone and throw combination punches at them which they block with their padded gloves. Then you swap and block theirs.

   

What can I expect at a class?

A typical class will start with a 10-minute warm-up, followed by about half an hour of boxing and finishing with a 10-minute warm-down. Classes will teach you how to punch properly — it's about technique not strength.

There are three main moves to employ: hooks ("side" punches), jabs (straight forward punches) and up-cuts (punches going upwards). Your instructor will tell you which combinations you'll be doing, and may also get you to change partners part-way through the work-out.

Why should you Start Boxing?

Because boxing for weight loss can be a lot of fun on top of being an intense cardio exercise. Running or jogging doesn't even compare to the cardio workout you get from boxing so if you're looking for a little more intensity then you've found it.

Fitness & Mental benefits of boxing

• Full body aerobic workout
• Develop agility, balance and cardiovascular fitness
• Improves strength and increases muscle definition
• Build confidence 
• Release stress

Boxing  is hard work: a high intensity, full body workout that will keep you moving the whole time. When you're not throwing a punch, you're ducking and weaving — or doing squats and abdominal work.

Want more exercise ideas? Check my other "exercises of the week" posts

Lovemaking!     Burn 144+ calories per hour
Briskwalking     Burns up to 300 calories per hour
Rope Skipping   Burn up to 600 calories per hour
Zumba              Burn 500 – 1000 calories per hour