About Boxing Fitness


  • Strength and endurance gain. Strength and endurance are natural by-products of boxing training
  • Low impact on the joints but high intensity
  • Cardiovascular improvement in less amount of time
  • Little space required
  • High energy and calorie expenditure in shorter amount of time
  • Adaptable to aerobic and anaerobic training


  • Provides variety
  • Time effective
  • Self confidence
  • Challenging
  • Requires focus and thinking

Muscles Used

Many assume that boxing training only works the upper body and not the lower body, this is far from true. Providing boxing training is done properly the majority of muscles in the body will get a workout. Skipping, Shuffles, lunges, shuttles, sit ups, press ups, dips and squats are just a few of the exercises that are incorporated into a boxing for fitness session to have more of a specific focus on various muscle groups.


Anaerobic vs Aerobic

Research into boxing for fitness over the last 10-15 years has shown that a standard 45-60 minute session on average with be 60% anaerobic and 40% aerobic.

What makes boxing training so physically demanding?

As we punch and make impact with the focus pads we are exerting a force away from our centre of gravity. This is intended to be at maximum speed and power, which means more energy is required to execute the movement. Quite simply this is due to the increased load and resistance put through the body as it impacts the target.

More energy used – More calories consumed

When performing an exercise where you are required to generate force into an external object our breathing rhythm tends to change and people will have that feeling of being out of breath. Why? Because boxing training can be related to the same principles as high repetition resistance training where muscle is under constant loads for a given amount of time or repetitions.

Common Injuries



Grazed and swollen knuckles are a common occurrence in boxing training. The best way to prevent this is to make sure you are wearing boxing gloves that are adequately padded and that you are punching with the top two knuckles.


Protecting the wrists should be taken very seriously. If you generally have weak wrists it’s always best to strap them up with a bandage to give them more support. Also using the correct punching technique will help reduce the risk of injury.


Shoulder injuries are a common problem when someone is not holding the focus pads in the right positioned they are not providing enough resistance on their partners punch to neutralise the impact. This means that their shoulders are constantly absorbing a force which will eventually lead to a serious shoulder injury.

Lower back

Lower back injury may occur when the pad holder is not providing enough resistance which will cause the boxer to lean forward and reach to punch the pads. Lower back injuries can also occur if the boxer is not supporting their spine when punching.