Benefits of Boxing in your Fitness Regime

Benefits of Boxing in your Fitness Regime

Boxing is the perfect combination of weight loss, toning and fitness – all at once. The high-repetition style means you tone rather than add bulk muscle, while maintaining a high heart-rate that accelerates calorie expenditure. It’s not all about the arms either – boxing provides an all-over body cardio workout due to the constant high intensity and explosive movements. For the ladies, boxing is especially effective at toning those glutes, arms and legs whilst losing weight at the same time!

Boxing is the ultimate in stress relief.

You will feel a sigh of relief and feel that you are released from being stressed. It also helps you to get rid of any anger inside of you.

Weight Loss

Boxing strengthens and tones your muscles and being high intensity in nature, burns a lot of calories. Similar to High intensity Interval Training, (HIIT) you can easily burn as much as 500 calories per session with the additional benefit of burning calories for hours after the training session has ended. Typical cardio activities do not have this post training calorie burning effect.


Boxing requires significant exertion but will give you a real sense of achievement. The more force you use to land a strong, accurate punch right on the focus pad is extremely satisfying. However, it’s a hard exercise to do on your own so a team or partner workout is ideal.

I’ve never boxed before, so I won’t know how?

Boxing is all about technique so once you pick up the moves you will be fine. Boxing is actually easier for a lot of people than running, especially for those with excess weight.


At Top Coach, you can learn and master the proper boxing techniques to boost your confidence. Our programs have been personally designed and trainers instructed by former Queensland Heavyweight Boxing Champion Chris Kennedy rated by the Gold Coast Bulletin as faster and more powerful than Tony Mundine (Nov 1986) So you know you will be taught correctly, not just a box fit certificate that any trainer can purchase for a few dollars.

Top Coach Boxing Tips

Do a proper warm up with mobility drills to loosen those tight thoracic muscles. Then move on to dynamic shadow sparring. Power equals strength times speed, so you must have your muscles as “loose as a goose”.

Learn proper technique.

Concentrate on good form first before you speed it up. Hitting the pads with bad technique not only produces less power, but tires you more quickly and may lead to injury.

Punch from the chin

Every punch should have your hands starting and finishing at your chin. Extend both arms fully on the left jab and right cross. Your wrist should be in a neutral position as you make contact. Flush on the pad. Any up or downward tilt may cause wrist injuries. Strengthen your wrists at training. Otherwise wrapping your wrists will reduce the risk of a wrist injury.

Use your legs

You cannot punch hard without using your legs. Weight shift from one leg to another using your body weight. You need to rotate your torso and drive through your legs. Transferring your body weight from the foot on the ground behind you to land on the end of your fist.

Work on your weaknesses

In Boxing, as in any type of conflict, the more weapons you have, the greater your advantage, so one must first develop equal power in both hands. Throw more punches from your weaker arm until it tires. Ensure your core is strong and correctly balanced.


Holding your breath is a common mistake during boxing. Instead, exhale as you strike.


Dont throw hooks until you have perfected your left jab and have equal power in both hands. Most new people hurt their wrists doing hooks.The hook requires a totally different body movement. You must twist your front foot and lift your elbow high so that all your power lands at the end of your fist. A slight bend in your wrist can damage the tendons.


Never do upper body Plyometrics (push ups, dips etc..) or Weights before or during boxing. Especially if you have neck or shoulder problems. They use totally different muscles. You may damage your rotator muscles as they can’t adjust for the specific impact. Weights and push-ups etc tighten your muscles so always do them after you’ve finished boxing.


Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of our box4 fitness sessions.