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Why Boxing Is the Perfect At-Home Workout—And How to Get in Fighting Shape Fast

Fitness buffs have been raving about boxing forever. Here's why you should join the bandwagon

Newsweek AMPLIFY Boxing the Perfect At-Home Workout

Boxers are an impressive class of athletes with their sport requiring top-of-the-class power, speed, agility, and hand-eye coordination. Perhaps it's a bit too late for you to pursue a career in the ring, but if you want to harness even just a fraction of their abilities, boxing as a fitness routine is a great move.

With an unstoppable combination of aerobic and anaerobic exercises, boxing is truly one of the most physically and mentally rewarding fitness activities. It's fun, intense, and even quite cathartic for people who want a bit of stress relief. Even if you're not planning to carve out a career in the ring, a boxing workout is worth a try.

Plus, if you're avoiding the gritty gyms—whether it's because of isolating or saving money—boxing at home is definitely an option. It's even possible to look like a pro with cool boxing gear and clothing from luxury sportswear brand Boxraw. And you don't even have to fear taking a punch on the face!

If you still need some convincing before slipping on your hand wraps, here are some of the reasons why boxing is the best workout you can do at home.

Intense Cardio

If you think boxing is just about hitting something (or someone) as hard as you can, you're in for a big surprise. Have you ever noticed that boxers aren't just strong, but also in peak cardiovascular health? That's because boxing is one of the best aerobic workouts, resulting in great benefits to lung and heart health.

Lightning-quick punches and kicks combined with a wide range of movements are extremely effective in getting the heart rate up within just a few minutes of getting in the ring. Since cardiovascular endurance is extremely important to boxers, plenty of extra training time goes into aerobic exercises, such as jump ropes and treadmills.

Getting the heart pumping doesn't just result in stronger muscles and weight loss, it also helps reduce the risk of high blood pressure, heart disease, stroke, and diabetes. Plus, cardio exercises are a great mood booster, which everyone could use a little more of these days!

Engaging Every Muscle

Newsweek AMPLIFY Boxing the Perfect At-Home Workout

The goal of every boxer is to sculpt their body into a lean, mean fighting machine. Although there are a lot of cardio exercises when it comes to boxing, there is just as much strength training involved to make sure you pack a mean punch. After all, even if you're training alone, punching bags can weigh as much as 150 pounds.

During an hour-long session, most of the muscles in the entire body are fired up and engaged, from the arms and shoulders to the upper back and core to the lower body. A simple punch generates power not just from the arm, but also the core and even the legs. With the variety of movement in boxing along with other related strength workouts like squats, pushups, and planks, the body is sure to take a beating—and come out looking and feeling better than ever!

Ultimate Calorie Burner

If your goal is to lose weight and get lean, fitness boxing is an excellent addition to your exercise regimen. Since the sport is an ideal blend of cardio and strength training, it typically results in boxers burning a ton of calories with every workout. A person who weighs about 180 pounds can lose 243 to 500 calories even just punching a heavyweight bag for 30 minutes.

While you're constantly burning fat in the ring, keep in mind that you're also building muscle at the same time. Muscle helps in burning a lot of calories, but they weigh more than fat, so your body's changes may not immediately be obvious on the weighing scale. But don't worry, it won't be long until your intense workouts in the boxing ring will give you a leaner and trimmer body.

Boost Hand-Eye Coordination

Jab, cross, uppercut, cross. Punches can already be a mouthful, then add to that roundhouse kicks or spinning combinations and things really get tricky! Boxing is fun, but the techniques can be quite complex.

Since the ultimate aim of boxers is to connect with a target, the sport is hailed for improving hand-eye coordination—even when you're working out alone, logging in time with punching bags, or shadowboxing. The footwork involved in boxing also helps with agility, balance, and overall physical coordination.

Fun Stress Booster

All the different types of physical exertion can count as a good stress reliever, but boxing definitely takes it to the next level. There's just something about unleashing pent-up anger, frustration, or aggression in a punching bag (or an imaginary opponent) that's almost therapeutic.

Additionally, this cardio-heavy sport is good for your mental health. Since it involves a lot of movement and coordination, it becomes natural to clear your mind and focus completely on the task at hand—jab, cross, hook, and repeat. If you find that it's tough for you to "turn off" your mind and forget anxieties, boxing can help bring you back to the present and even make you feel more relaxed afterward.

How to Get in Shape for Boxing at Home

Since boxing is an intense full-body workout, a well-rounded fitness routine is necessary to get into fighting shape. For one, aerobic exercises are important. If you can't log in the miles outside, try jumping rope or jumping jacks. Kettlebells are also an excellent equipment to help you hone your core and arm muscles. Other workouts that will help strengthen the muscles for boxing include squats, lunges, push-ups, and bicycle crunches.

If you're going one round with a trainer, using a punching bag, or simply want to feel like a true fighter on the ring, make sure you wrap your hands to minimize the risk of injury. There are plenty of places to get hand wraps, including Boxraw, which offers a high-quality range of hand wraps that are a must for boxers at any level.

Ready to build the body and mind of a seasoned fighter?

Get your boxing performance and lifestyle essentials at Boxraw and begin the journey to the best shape of your life.

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