Fitness Boxing: Five Surprising Health Benefits

By Fitness

Boxing Fitness as a concept is becoming more and more popular; while you may think of boxing as an alpha-aggressive, Olympic-level sport, it’s become quite a popular mainstream fitness craze in recent years, and for good reason. Today, boxing gyms are popping up left, right, and centre. 

While some of these gyms are your standard, old-school boxing facilities consisting of boxing rings, punching bags, and jump ropes, others are more modern spin-off fitness facilities that offer boxing classes, otherwise known asfitness boxing.

So, why has boxing become so popular? 

Not only is it downright fun, but it elicits a sweat like no other. In addition, boxing can be implemented in capacities that allow all levels of fitness to enjoy; from beginners and elders to pre-teens and elite athletes. Lastly, it’s an extremely convenient way to work out. All you need to get started is yourself (bodyweight) and a small space.

In this article, we’ll be discussing why boxing is an incredible methodology for increasing one’s fitness capacity, and the benefits of boxing from a health & fitness standpoint.

Let’s get into it, shall we?!

Benefits of Boxing as a Fitness Methodology (Boxing Fitness):

Today, many live with extreme muscular tension, lack of flexibility, and poor mobility, in large part due to sedentary lifestyles and office jobs that require copious amounts of sitting. Even for those that do appear healthy and aesthetically fit on the outside, the type of exercise that they perform is often one-dimensional.

Boxing, on the other hand, provides a multifaceted approach to fitness, providing benefits that range from strength gains and weight loss to greater bone density, flexibility, and mobility, among other benefits.

The following are several of the most common benefits of boxing as a fitness methodology…

Boxing Fitness Drills are Versatile

Before diving deeper into the vast health & fitness benefits of boxing, it’s important to recognize its overall versatility as a means of exercise. 

As mentioned in the preface of this article, boxing is extremely versatile in that it can be performed in many facets by many walks of life. Whether you’re a beginner or an elite athlete, young or old, male or female, physically limited or healthy, boxing is a mode of exercise that you can enjoy and get results from. 

Moreover, while boxing is simply a blanket term used to define a type of exercise/sport, there are many ways and implements that boxing can be performed and executed. Some of the most popular examples include traditional boxing as a sport, shadow boxing, fitness boxing, general boxing training, and weighted boxing training. 

Effective exercise isn’t only defined by the results that it produces. While boxing most certainly produces results, effective exercise is also defined by variety, accessibility, and barrier-to-entry.
As described, boxing is all of these things and more…

Boxing Provides the Ultimate One-Two Punch

(Cardio x Strength)

If you’re any bit interested in health and fitness, your goals likely fall under one of two categories: weight loss, or muscle gain (or both!). As such, a cardiovascular-focused regimen OR a strength-focused regimen are likely your two options, respectively. 

Well, what if I told you that you could receive both benefits from just one form of exercise?! That’s right, boxing provides the ultimate one-two punch of health; cardio gains AND strength gains!

Boxing Builds Bone Density

While bone strength may not be on your primary list of health and fitness goals, it’s an incredible added benefit for longevity. The actions required from boxing elicit an effective stimulus that boosts bone density and mineral adaptations. 

In layman’s terms, this simply means improving bone strength, thus fending off the potential for early-onset osteoporosis and other related health conditions.  

If you want a healthy body, you can’t just improve your heart nor can you only chase the pump! Instead, find a form of exercise that improves all three. Boxing does just that…

Boxing Fitness Burns More Calories

Like any cardiovascular-driven form of exercise, boxing has been shown to improve ones resting heart rate and overall cardiovascular function. This is even more apparent in beginners for obvious reasons. 

Depending on how hard you push yourself during a given workout, boxing can burn up to 13-15 calories per minute, on average. To put this in perspective, a traditional treadmill workout will elicit an average of 10-11 calories per minute. 

As you can imagine, over time, this added caloric burn can make a tremendous difference in your shape, physique, and weight loss progress.

Boxing is a Great Stress Reliever

Sometimes you just need to let out your frustration on a punching bag! Jokes aside, stress is a key contributor to bodily tension among other prevalent health-related ailments. As such, many that suffer from aches, pains, and injuries are just suffering from stress-induced symptoms and side effects. 

With that said, why not take part in an activity that not only relieves stress but ultimately provides you with an overflow of endorphins, a better physique, a healthier heart, and heck, even a crash course in self-defence?!

Boxing Improves Balance & Coordination

If you know anything about boxing, it’s likely that it’s a game of chess, largely centred around one’s hand-eye coordination and footwork. 

By focusing on proper movement and technique, boxing elicits a particular mind-muscle response key for improving balance and coordination. Oh, and don’t worry, while you may be discouraged in the beginning, boxing will inherently improve your current lack of balance and coordination; it simply comes with the territory. 

Become Part of Spartan Boxing Today!

Boxing has been proven to be an extremely effective tool for building cardiovascular and muscular strength, improving mobility and flexibility, increasing bone density, stimulating weight loss, and improving balance and coordination, among other things.

It’s also been shown to be a great mode of exercise due, in large part, to its versatility and low barrier-to-entry.

With that being said, if boxing is your passion and you’re eager to spread to word of its benefits, you might just be the perfect addition to the Spartan Boxing Club family. If you’re interested in learning more about Spartan Boxing Clubs be sure to contact us at We look forward to hearing from you!


Five reasons to lose weight with boxing

By Fitness

Why lose weight with boxing? We have all gone through a period when we decided it was time to shed some weight, get fit, and maybe even shape those muscles.

But, something always prevents us from pursuing that goal.

The reasons-and excuses- are plenty, but some of them resonate more than others.

There are two pillars to getting fit: exercise and diet. Though that seems simple, when we get to it, it turns out it can be complicated, intense, and most importantly, boring to a fault! Going to the gym to lift weights and do cross fits every day can become a drag, and eventually, we might lose motivation altogether.

When embarking on a weight loss journey, it is crucial to be consistent. Therefore, we must choose an intense sport to lose calories but easy enough for beginners to learn. Also, it should be a fun sport because there is always something new to learn.

This is where boxing comes in. Boxing is becoming an increasingly popular sport because you get fit and strong while losing weight and having fun.

But an even more critical factor comes into play; you will read it at the end of this article.

Here we present why boxing is an effective method to lose weight and transform your fitness journey.

Five reasons to lose weight with boxing:

1-   Boxing is a contact self-defence sport:

The purpose of boxing is not to lose weight but to be effective in defending yourself and submitting your opponent with knock-outs. The pros practise in the elite championships. A pro-fighter has to go through intensive drills, exercises, and training. But you don’t have to fight like pros; you will benefit from the combination of activities that makes boxing an effective sport for weight loss.


  •  Cardio:

Boxing is a full-body workout; there are boxing drills and the old-fashioned cardio training.  A typical boxing workout can raise your heartbeat, and if used with an optimised diet, you will see results in a matter of weeks. For example, with a 20 minutes morning routine on the heavy punching bag, you could lose 1000 calories. In addition to the boxing workout itself, you might be doing rope skipping or running to maximise the cardio training. So boxing training in the gym is perfect cardio, and you can optimise the benefits with the right food.


  • Strength conditioning exercises:

Strength training makes your body movement much more accessible and makes your body healthier in the long run. While you are losing weight, you need to tone up and strengthen your muscles simultaneously. As the name suggests, strength conditioning exercises increase your muscles’ strength, resilience, and overall muscle mass. In boxing training, this could include equipment but mainly your body weight. You will work on different muscles on different days of the week, including your arms, legs, chest and back muscles. The exercises include squads, deadlift, push-ups, reverse lunge, dumbbell chopper, etc.

Again, no worries, you will not be doing strength training every day for the rest of your life to get results. However, training twice a week for strength can increase your muscle mass in the long run. You will always start as a beginner and ease your way up. In addition, boxing training is excellent strength training; when you move your body quickly and gather momentum to give those punches, your body gains strength. As in boxing, the focus is on speed, and dead weights are not used too much to gain muscle mass. Boxing training will help you gain muscle mass in a lean way.


  •  Boxing techniques:

Boxing exercises include sparring, heavy and double-ended bags, and speed bags. Those drills sharpen your boxing skills, but most importantly, they are fun. You feel alive, punching the stress away.

2-   Boxing for beginners:

Unlike other types of martial arts, boxing is a sport in which you will notice progress reasonably quickly. There are no complex technicalities, no high-level stretching required to perfect kicks, no beating concrete with your fist to hone punches. Boxing is not too easy, but the learning curve is relatively fast and straightforward. You will enjoy the practice tremendously while working on improving.

3-   Boxing coaches:

If you are boxing, you have a boxing coach, whether online or in-person; A boxing coach is an expert who will guide you with their expertise to hone your boxing skills while tailoring your practice for your purpose of losing weight. Unlike going to a gym, where you monitor your workout or go to lose weight, having a boxing coach as a mentor will make your practice worthwhile and add quality and effectiveness to each training session you take.

4-   Long-term continuity:

Learning a contender sport with vast elements of cardio and strengths exercises, plus fun drills that you can work on for a very long time. All that while having experts to guide you is a perfect recipe for a long-term, successful weight loss and weight maintenance program. With all those elements, you will guarantee to continue reaching for your weight loss target in a tolerable way that your body can endure while perfecting a combat sport and having fun. However, one more ingredient is missing from this recipe. It is the essential factor that we mentioned at the beginning of this article, which is:

5-   Community:

The community might not be a factor that many think is important in a weight loss journey, but it may well be the most important one. When you join a community-oriented boxing gym, you are in for an experience of a lifetime. Because you will join a caring, welcoming, and supportive community, you will have people encouraging and pushing you when you feel you don’t have it in you. Most importantly, you will have life-long relationships with people you might not ordinarily meet in your work or other social environments. You can also join with a friend, spouse, or family member to enjoy the whole journey.

Boxing is not necessarily the macho, big muscles, bruised face sport it is thought to be; it can be the community-driven, safe and effective sport that contributes to having a healthier and better quality of life.

This article doesn’t stop at tips only because you can sign up for a free trial boxing to give it a go in the best community-driven boxing gym.

Click here to try boxing for free.