Why Should You Incorporate Boxing into Your Workout?

Have you been working out for quite some time but aren’t getting the results you want?

Maybe your workouts lack a good amount of challenge and intensity.

From sculpted muscles to improved mental health, we’ve rounded up the top reasons to include boxing in your fitness plan.

Burn More Calories

Most people work out to lose weight.

Cardio boxing workouts help you burn more calories than most cardiovascular exercises. In fact, you can burn as much as 1,000 calories in a typical boxing session.

What’s more, since boxing is intense, it helps your body burn fats even after you’re done working out.

cbd on workout

All these benefits make boxing very popular among busy individuals who are unable to spend hours in the gym. Even just a five-minute shadow-boxing session can help you burn up to 400 calories.

Thus, if you’re looking to get in shape faster, make sure to add boxing workouts into your fitness routine.

Get Rid of Belly Fat

Because boxing is a serious calorie burner, it means you burn fats more effectively.

Additionally, the intense nature of boxing workouts means that it’s great at burning visceral fat. Many studies have shown that high-intensity interval training (HIIT) workouts such as boxing, is a time-efficient strategy to reduce fat-mass deposit in the abdominal area.

Moreover, it is also proven to be highly effective in reducing excess fats in other areas of the body.

Build Lean Muscles

Two things happen when you work out: you burn calories and you build muscles.

One of the major reasons why boxing is useful for muscle building is because it utilizes so many of your muscles at a time.

When you’re hitting the punching bag, for example, you engage the muscles in your upper and lower body, including your core.

You might think that you’re sculpting just your arms, but actually, your power comes from your major muscle groups, including those from your shoulders, back, legs, calves, and feet. By regularly training on the bag, you can expect toned muscles all over your body.

Make Your Workouts More Fun

There is no doubt that working out can be daunting and at times, boring.

As you progress in your fitness journey, you will want to add variety to your workout routine. Pounding the bag, shadow-boxing, running in place, and doing short bouts of intense workouts can “spice” up your routine and make it more fun and challenging.

Aside from helping you stay motivated, switching up your workouts can prevent you from experiencing the “weight-loss plateau”. This happens when your body has gotten used to the type of physical activity you’re doing that it no longer burns as much fat as it used to.

That said, adding more intensity to your routine can help you get past the weight-loss plateau. Plus, boxing has so much variation that you’re less likely to hit a plateau. This also means that workouts are never boring!

Work Your Entire Body

Boxing is a great physical exercise for your entire body. It works your arms, shoulders, back, and chest, and core, as well as your torso, legs, thighs, and calves.

Whatever your fitness goal is – whether you’re looking to lose weight, build strength, or gain muscles, it’s a full-body workout that gives you optimal results.

Furthermore, boxing is a well-rounded approach to fitness. Aside from strengthening your muscles, it also helps develop your endurance, coordination, and strength.

If you’ve never really exercised before, even just a few light exercises can leave you breathless.

Incorporating intense cardio workouts into your routine is hard at first but it’s the quickest way to build your stamina and endurance which is needed to sustain longer, more difficult workouts.

Strengthen Your Mind

Another major reason to incorporate boxing into your workout routine is it’s good for your mental health.

Intense physical exercises stimulate the production of serotonin which are the “feel good” hormones in your brain responsible for generating positive emotions.

Plus, boxing is a great venue to relieve tension in your body and release anger. Hitting the bag, for example, is a healthy and safe way to blow off steam.

Boxing is Best For Cardio

Cardio workouts aren’t just good at burning calories. They are also very beneficial for improving your heart health.

Boxing workouts are considered the best for cardio. That’s because it puts you in an aerobic state for about a third of your workout. When your body is at an aerobic state, it utilizes oxygen to produce energy, which means your heart pumps harder to supply oxygen to your muscles.

While boxing workouts will leave you feeling breathless most of the time, they’re guaranteed to bring amazing benefits to your cardiovascular health.

Over time, you can reduce your risk of heart disease, hypertension, and related diseases.


Incorporating boxing into your fitness routine is a great way to reach your health goals quickly.

It’s an intense full-body workout that comes in many variations, so there will be no “dull” moments when you’re exercising.

Moreover, boxing helps you build stronger muscles throughout your body, burn fats quicker, and get rid of those stubborn belly fats.

And last but not the least, boxing is great for your mental health too.

While it’s best to work with a coach, you can perform simple boxing workouts at home with minimal equipment (all you need is a heavy bag and a pair of boxing gloves). You can also perform shadowboxing drills to master the stance and basic movements.

Written by Erin Porteous

For the past ten years Erin Porteous enjoyed the freedom of being an independent purveyor of creative services. I specialize in crafting and producing scripts for radio and TV commercials for businesses of all sizes. Moving into the web past 2 years I've been part of LR family driven by a passion for finding simple solutions to complex problems.


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