Boxing Workouts: Definition, Health Benefits, and Getting Started

Experts share essential tips for getting started with your boxing workout.

find a beginner class

Before you can find your rhythm in boxing class, you need to learn basic punches. And our beginner-friendly boxing classes provide an ideal learning environment.

To find a boxing studio, search for boxing studios in your area or see if your local gym has boxing classes. Then look for words like “beginner,” “basic,” and “all levels” in class titles and descriptions, Hiesand says. You can also call the gym or studio and ask if a particular class is beginner-friendly.

Rest assured that most studios are for beginners or have classes for beginners.

If you show up early for your first class, some instructors will even allow you to review your punches one-on-one with you. say. Please check with the studio to find out if they offer this courtesy.

Start in the studio before boxing at home

Even if you want to box at home, you should start by taking some boxing classes at a studio so you can learn proper technique and footwork. There are many online tutorials and classes, but Stork points out that it’s hard to learn the techniques without someone to guide you. Attending an in-person boxing class allows your instructor to provide real-time feedback and helpful tips that you can apply later.

Use apps and videos

Once you’re confident with your technique, you can create your own boxing workouts to do at home if you want. In the meantime, follow our at-home workout videos and live and on-demand classes with certified instructors. Find options on YouTube, fitness apps, and boxing studios. Some options include Title Boxing Club On Demand, Xponential+ (where Rumble has online workouts), Boxing & Barbells On Demand.

You can also try FightCamp, an interactive at-home workout that uses a dedicated punching bag and motion sensors to track your movements and update your progress in real time. Become a FightCamp member and get access to thousands of on-demand workouts.

start slowly

So how often should you box it up? “I love to leave myself wanting more when I start a new fitness routine,” says Hiestand. Instead of jumping into boxing training with both her legs, she suggests starting with her two to three classes per week. “Your body will have a chance to adapt and you’ll look forward to coming back.”

Once you feel comfortable with 2-3 classes per week, you can increase the frequency if needed.

Boxing is a highly effective cardio exercise, so it can replace or complement other cardio exercises, says Stork.

Resistance training complements boxing, and some boxing classes also incorporate traditional strength training such as squats, push-ups, and wall sits. If your class doesn’t do this, you should add two to three full-body strength workouts per week to get a well-rounded fitness routine.