Boxing Fitness remains one of the most popular workouts in the industry and is one of the hottest fitness trends today, thanks to Million Dollar Baby, The Contender, Ultimate Fighting Championship, Cinderella Man, and the highest interest in professional boxing since the days of Ali and Frazier.

Boxing Fitness uses sound boxing techniques (not the kind of “fake” boxing and martial arts that you see on some video programs) that get people in the best physical and mental shape of their lives.

A typical Boxing Fitness workout meets all of the criteria of an ideal fitness program:

• Outstanding cross-training for any sport that relies on “core strength” (e.g. golf, tennis, baseball, football, basketball, martial arts, and more).
• Both an aerobic and anaerobic conditioning component.
• Strength training: It offers variety and fun. It is easy to learn (and to teach). It carries a low risk of injury (because the focus is on boxing technique, not actual fighting).
• Helps burn calories and take off fat.
• Addresses the biggest problem areas most people have (abdominals, butt, hips, and thighs – the “core”).
• Gets proven results.

Participants rave about Boxing Fitness, because workouts are always different, always fun, and get results. Plus, people learn to “fight without the fight,” which increases their confidence and gives them a workout that feels relevant and real.

Boxing Fitness workouts follow the round format of a real boxing match. Participants experience constant movement during a round, with a one minute rest in between rounds. 

A Boxing Fitness workout typically includes four phases:

• Warm-up.
  
  The workout begins with 3 or 4 rounds of jumping rope. Alternatives include jogging, treadmill, stationary bicycle, or other cardio equipment.

• Technique.
  
  For 2 - 3 rounds, you work to improve stance, punches, footwork, and combination. This can be done using focus mitts, on a bag, or by “shadow boxing” in front of a mirror.

• Punch Drills.
  
  For most people, the most enjoyable part of Boxing Fitness is working on punching. During this part of the workout, you work through a series of offensive and defensive routines.
  
  Each round, you add one or two new things to the routine. For instance, you might start with jabs the first round. Then you introduce the right hand to the second round, and mix up some combination. The third round you might add some ducking. There is no limit to the variety you can introduce during Punch Drill training.

• Wrap up.
  
  The final 10 or 15 minutes of a workout can be the most challenging. You have a number of options, depending on your client’s goals: stretching, abdominal/core work, arm strengthening, sprints, endurance training, and/or lunges.

Participants love the variety, excitement, and pace of a boxing workout. If you want to set your fitness practice apart, consider adding boxing fitness to the programs you offer.

Tony Spain is a former professional boxer and President of the Boxing Fitness Institute.

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