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Interval Training

Unleashing Your Potential: The Dynamic Benefits of Interval Training

By Fitness


In the realm of fitness, there’s a training technique that’s been making waves for its remarkable effectiveness in burning fat, boosting cardiovascular fitness, and transforming workout routines from mundane to exhilarating. Welcome to the world of interval training – a powerhouse technique that challenges traditional notions of exercise and maximizes results in minimal time. In this blog post, we’ll dive into the exhilarating realm of interval training, exploring its benefits, different methods, and how you can harness its potential to elevate your fitness game.


Understanding Interval Training

Interval training involves alternating between periods of high-intensity exercise and lower-intensity recovery or rest. This approach elevates your heart rate, pushing your body to work harder and burn more calories than traditional steady-state cardio.


Supercharged Calorie Burn

One of the primary benefits of interval training is its ability to torch calories even after you’ve left the gym. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means your body continues to burn calories at an elevated rate post-workout as it works to restore oxygen levels and repair tissues.


Time Efficiency

Life is busy, and finding time for workouts can be a challenge. The beauty of interval training lies in its efficiency. A high-intensity interval session can deliver significant results in a fraction of the time required for traditional workouts.


Cardiovascular Fitness Amplified

Interval training isn’t just about aesthetics; it’s also a powerful tool for improving cardiovascular health. The intensity of the intervals pushes your heart and lungs to adapt and become more efficient, ultimately enhancing your overall cardiovascular fitness.


Adaptability and Variety

Interval training is incredibly versatile. You can apply it to almost any form of exercise, from running and cycling to swimming and strength training. This adaptability ensures that your workouts remain engaging and challenging.


Methods of Interval Training

  • There are various interval training methods, each with its own unique structure. The most common ones include:
  • Tabata: 20 seconds of intense exercise followed by 10 seconds of rest, repeated for four minutes.
  • High-Intensity Interval Training (HIIT): Alternating between 30 seconds to 2 minutes of high-intensity exercise and recovery periods.
  • Fartlek: Unstructured intervals where you vary your intensity based on how you feel.
  • Pyramid Intervals: Gradually increasing and then decreasing the duration or intensity of intervals.


Proper Technique and Safety

While interval training is highly effective, it’s crucial to prioritize safety. Warm up properly, maintain good form during exercises, and gradually increase the intensity as your fitness level improves.



Interval training is not one-size-fits-all. Tailor your intervals to your fitness level and goals. Beginners might start with shorter intervals, while more advanced individuals can experiment with longer and more intense intervals.


Listen to Your Body

Pushing your limits is essential, but so is listening to your body. If an exercise feels uncomfortable or painful, modify it or choose a different one. Your safety and well-being are paramount.



Interval training isn’t just a fitness trend; it’s a science-backed method that can transform your workouts and revolutionize your results. Whether you’re striving to shed those stubborn pounds, enhance your cardiovascular fitness, or simply inject new energy into your routine, interval training offers a dynamic solution. Remember, the key to reaping its rewards lies in consistency and progression. So, lace up your sneakers, embrace the challenge, and step into a realm of fitness that’s both invigorating and transformative. Your body and mind will thank you for it.


Become a Spartans Boxing Club Franchisee

Looking to own your own business and make a difference in your community? Look no further than Spartans Boxing Club!


Our fitness franchising opportunity is perfect for those looking to make a positive impact while earning a living. With low set up costs, fast payback periods, and a strong ROI, owning a Spartans Boxing Club franchise is a smart investment.


Plus, with our full SOPs and quality standards, you can trust that your franchise will be set up for success. We also offer full business and marketing support, so you can focus on building your community while we handle the rest.


Don’t worry if you don’t know anything about boxing or fitness – we provide everything you need to get started. Our inclusive environment welcomes people of all ages, races, genders, backgrounds, and skill levels.


So what are you waiting for? Build your own fitness community and join the Spartans Boxing Club family today! To learn more about our franchise opportunities, email us at

The Benefits of Merging Technology & Boxing

The Benefits of Merging Technology and Boxing

By Boxing, Fitness, Gym Management

Boxing is one of the most primal and intense sports on the planet — yet it’s also the most technologically advanced. Athletes can now analyze every punch down to the smallest detail and make informed adjustments to their training. Here are five impressive benefits of merging technology with boxing.

1. Optimizes the Punching Technique

Fighters are always looking to add more power to their punches. The current most powerful punch may go to Deontay Wilder, who currently holds the highest knockout-to-win percentage of any current boxer.


Wilder may be tough to beat in terms of knockouts, but rising technology in boxing is providing a more scientific approach to tracking who truly hits the hardest. Athletic technology companies such as Corner and Quiet Punch have created Bluetooth tracking devices that give athletes live data about their punches’ speed, strength and technique.


These advanced tracking kits come with two sensors, gloves, wristbands and a charging cable. Users simply have to create an account on the manufacturer’s mobile app, establish a Bluetooth connection and strap the sensors to their gloves or wristbands.


The sensors in the gloves can identify the different types of punches and combinations the user throws. The app’s on-screen display shows the number of hits and their varying power outputs with 98% accuracy, which is unprecedented for boxing technology. Each session gets a detailed breakdown so you can identify your weaknesses and track your improvements.

2. Intensifies Aerobic Workouts

Aside from punching ability, aerobic conditioning is the most critical aspect of boxing. Boxers must have elite conditioning to maintain their knockout power and survive a full 12-round fight. They can use tracking technology to determine when their punching power declines and estimate their conditioning levels in simulated matches.


Another unique fitness device could revolutionize aerobic workouts — elevation training masks. These masks simulate high-altitude training, making breathing harder and forcing athletes’ bodies to adapt to the conditions. When boxing closer to sea level, their conditioning becomes noticeably better because their bodies can process the oxygen more efficiently.


The masks aren’t practical for all training styles, but they have shown significant benefits for aerobic training. A 2016 study from the Journal of Sports Science Medicine found a group of 12 athletes who used elevation training masks showed improvements in respiration compared to 12 that didn’t.


Boxing star Anthony Joshua and other professional athletes have also given positive testimonials about elevation masks. Joshua says they helped him build up his lung capacity in preparation for his world heavyweight championship fight in 2018.

3. Improves At-Home Boxing Training

Many people started doing at-home workouts by necessity during the pandemic. This training environment has some obvious drawbacks, including a lack of equipment and limited space. Boxing tracking technology has solved the first problem, providing athletes with interactive tools to improve their punching techniques without punching bags or other expensive equipment.


Another disadvantage of at-home training is it doesn’t offer the same immersive experience as training at the gym. Fighters are notorious for living at the gym and participating in large group sparring sessions. Due to the rise in demand during COVID-19, virtual boxing classes have become much more advanced and accessible.


Users can participate in pre-recorded or live boxing classes that develop well-rounded skill sets. They teach the basics of punching, strength, mobility and cardio for an affordable price.


Artificial sparring partners have also emerged as viable training alternatives. Bot Boxer is the most advanced technology yet. It’s a robotic punching bag equipped with AI-operated sensors that can evade punches and learn the user’s fighting style. Users can access and review their fight history in the device’s cloud storage system from anywhere with an internet connection.

4. Eliminates Judging Errors

All combat sports matches end with three judges compiling their scores and deciding the victor. This flawed judging process inevitably fails sometimes due to human errors and biases. Boxing has a history of suspicious judging due to its historical association with gambling and organized crime. As more countries legalize sports betting, boxing’s corruption has room to grow.


Danish engineer and combat sports fan Allan Svejstrup Nielsen has sought to solve boxing’s judging problem with an AI system called DeepStrike. Nielsen and his team at AI development firm Jabbr claim DeepStrike can measure millions of data points and categorize them into 50 subsets. Some of the most relevant subsets include punches thrown, hits landed, force per blow, balance and footwork. It can even identify different punching techniques and measure their effectiveness throughout the fight.


Judges can use the insights from DeepStrike to make objective observations about the fights. This technology doesn’t account for gambling and bribery, but it does make sure judges have the information they need to make honest and fair conclusions. If DeepStrike is successful, boxing organizations no longer have any excuse for choosing the wrong winners.

5. Promotes Safety

Competitive boxing clearly brings its own dangers – concussions being chief among them. However, modern technology has ushered in new solutions to this issue. 


The introduction of smart mouthguards has changed head and brain injury diagnoses. These mouthguards have built-in impact sensors that can determine the exact location and severity of head injuries, helping doctors make more accurate conclusions. The device also tracks the number of head collisions the user receives throughout the match, which gives them new insights into how brain damage develops over time.

6. Opens Up Water Training

In a typical boxing training regimen, athletes walk or run at least a few miles daily. This training style takes a toll on the joints, especially the knees. Some professional fighters have opted for a low-impact workout method — water training. Substituting running with water drills is less stressful on the joints but provides a similar aerobic intensity.


The concept of underwater training isn’t new, but boxers have started adding new technology to make it more productive. Breathing masks and buoyancy belts have enabled fighters like Deontay Wilder to perform running and boxing drills while totally submerged. The water provides natural resistance, which helps you perfect your punching form and develop your knockout power.

Boxing is Entering a New Tech-Centric Era

Boxing has a storied history that goes back to ancient times, but the sport’s rules and training methods haven’t changed much until the 21st century. Now, it enters a new tech-centric era where athletes can train and protect themselves with unprecedented precision.


At Spartan Boxing, we’re unveiling top-of-the line technology to help boxers become the very best they can be. Introducing Spartan Impact, In-Gym XP@Home and Spartan Flex::

  • Spartan Impact: With innovative bag-tracking sensors that measure the metrics of your punches, boxers will now be able to compete against one another in a gamified setting during workouts. You can watch a live leaderboard and push yourself to come in the top spot or battle to beat your high score. 
  • In-Gym XP@Home: Boxers can now get access to training videos in their own house with Intelivideo. Browse from a variety of helpful videos at home or during open-gym hours and immediately start working on your skills. 
  • Spartans Flex: In a new and innovative program, Spartan Boxing is also offering a blended version of both Spartan Impact and In-GymXP. This program, offered as a new weekly membership, allows boxers to enter a completely technology-led boxing class, all without the assistance of coaches and trainers. It’s ideal for those looking for convenience and workout flexibility. 


Spartan Boxing Club has embraced innovative technology to become a future-ready gym. We recognize that boxing is about more than just taking classes – it’s a journey of progression that slowly builds with experience and focus. Our new programs offer ways for boxers to go at their own pace and continue that journey as they see fit. Find your gym today!  


Author Bio: Jack Shaw is the managing editor of fitness content at In his free time, he enjoys doing yoga, practicing mindfulness and boxing.


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.

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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.