What Is BoxFit Workout?
Exercise classes are very popular among many different groups; whether it’s spinning, jiu jitsu or boxing classes, exercising as a group can have numerous mental benefits that help us also feel the physical benefits too. But Boxfit is a relatively new concept and many people aren’t exactly sure what it entails. Is it as tough or in-depth as a boxing class? Is it more of a fun workout like Zumba?
We’ll explain everything you need to know about Boxfit, from what it is, to why it’s good for you and what you need to get involved safely.
Boxfit is a workout that predominantly involves cardiovascular activity through boxing drills as well as strength training. Boxfit classes tend to last between 45 and 60 minutes in many local gyms, although you can practise similar workouts from home with the right equipment and knowledge. A typical Boxfit routine involves:
- A warm-up – raising the heart rate through light jogging and stretching
- Punchbag rounds or skipping
- Strength training exercises – sit-ups, press-ups, pull-ups, squats, lunges, burpees
- Boxing drills with focus pads – with a partner, practise punching the handheld pads
- More intense strength training exercises
- Cool down – lowering the heart rate slowly through walking and stretching
These activities are a great workout, allowing you to burn fat, lose weight and tone your muscles all in one hour, as well as learn useful boxing skills like the proper punching techniques and footwork.
Is Boxfit Good for You?
The NHS recommends adults exercise vigorously for at least 75 minutes a week paired with strength training exercises and a healthy balanced diet to remain in good physical shape, so just two Boxfit sessions per week is great for your health. But physical activity, and specifically boxing exercises are great for your mental health too! Let’s look at the benefits of Boxfit.
Physical Health
Vigorous exercise that raises your heart rate and moves your muscles is clearly good for our health, but Boxfit works out every part of the body to keep you in great shape.
Strength training and boxing work out:
- Biceps
- Triceps
- Lats
- Abdominals
- Quadriceps
- Gluteals
- Calf muscles
By strengthening each of these muscle groups, you’ll not only be able to see a marked difference in your muscle tone, but you’re also enhancing your body’s ability to perform physical exercises. Boxfit is primarily a cardiovascular activity so it raises the heart rate for a lengthy period of time and uses aerobic metabolism, meaning it relies on a regular supply of a lot of oxygen to perform. Raising our heart rate to pump more oxygen around our bodies greatly reduces the risk of many diseases and illnesses, particularly relating to the heart, so regular cardiovascular exercise can help you to have a long and healthy life.
Cardiovascular activities like boxing also aid weight loss when the participant is in calorie deficit i.e. consuming fewer calories in food and drink than they are expending through exercise. This helps burn fat all over the body, but particularly belly fat in Boxfit thanks to the strong core muscles needed for the workout. People can expect to burn 500 to 600 calories in an hour-long Boxfit class, so if you take part twice a week and eat a healthy diet, you can lose extra weight very easily.
Many people also prefer boxing classes like Boxfit to other cardiovascular activities like running, as running is a high-impact activity so it can be very tough on your joints, especially your knees which can be problematic as you get older with such health conditions like arthritis. Running can also be harder on your knees if you’re overweight, while you don’t need to be really fit to start boxing or Boxfit classes. Instead, you’ll notice the difference in your physique from when you first start the class and even just a few weeks in.
Mental Health
Exercise is fantastic for our mental well-being as it creates a challenge that we can overcome, releasing dopamine which makes us feel satisfied with our efforts and more positive. The intensity of Boxfit may seem daunting to many people, especially for those who haven’t exercised in a while and are looking for something new to get into. But at the end of the day, you’re always in control, so if the workout is too tough, you can simply try your hardest each session and you’ll see yourself improve in no time. Seeing yourself improve in your boxing skills and meet your physical fitness goals is a great motivator and will improve your mood.
What’s more, learning punching techniques, combinations and boxing drills can make people feel more confident as they know they’re able to protect themselves. Women and children in particular feel the benefit of learning boxing skills with regards to their confidence when feeling threatened, although anybody can benefit from boxing at any age.
Also, attending exercise classes and participating in an activity with others is great for our social skills, particularly in motivating people to exercise. If you want to get fitter but don’t necessarily want to take it so seriously, taking some friends down to a Boxfit class can be a great idea.
Can You Do Boxfit at Home?
Exercising in a group of strangers isn’t for everybody; some prefer to do their workouts at home, and fortunately, thanks to expertly made boxing equipment from Maxx Pro Boxing, that’s possible! If you have a partner or friend who wants to train with you, that’s great! You can buy a pair of focus mitts and boxing gloves and start your own Boxfit session from home.
For those who want to train completely alone, you can buy a punching bag to practise your punches on. The three best punching bags for home workouts are:
- Straight hanging punching bag
- Speed bag
- Free-standing punching bag
Each of these punching bags has its own uses; straight bags are great for powerful shots and cardio, speed bags are ideal for increasing the speed of punches, and free-standing bags are best for punching combinations and cardio. Although straight punching bags are the most versatile and great cardio so make an excellent choice for people wanting to lose weight through boxing, they do require installation to the wall through a bracket so aren’t appropriate in small rooms, on weak walls or in rented housing that can’t have alterations.
For the strength training exercises, you only need your own body weight, although you can benefit from purchasing a skipping rope or weights when you’re ready to increase your power further.
If you’re attending a Boxfit class, you’re unlikely to need to bring your own equipment, but you should wear comfortable, breathable and flexible clothing so you can do your workout unimpeded.
What Protective Gear Should You Have for Boxing?
Although boxing and Boxfit are fun activities, it’s important to have the right equipment so you can exercise safely and get the most out of your workout.
The most important piece of equipment for any boxer is the right size boxing gloves. Boxing gloves are cushioned to be able to absorb some of the shock from your punch and protect your fingers, hands and wrists from injury. Hand wraps are also useful for protecting against further injury by keeping the fingers close together under the boxing gloves, so you should invest in hand wraps when you buy your boxing gloves.
If your boxing classes or home boxing sessions involve any sparring, you should have a head guard and mouth guard to protect your head and neck from strikes, however, Boxfit classes don’t involve such drills.
Buy Your Boxing Gear from the Best – Maxx Pro Boxing
At Maxx Pro Boxing, we only provide the best equipment for boxers of all abilities and stages in their career. We have everything you need from protective gear to punching bags and boxing gloves – what are you waiting for? Shop now!
