Boxing Workouts: Definition, Health Benefits, and Getting Started (2024)

Experts share their top tips for getting started with boxing workouts.

Look for a Beginner Class

Before you can find your rhythm in a boxing class, you’ll need to learn the basic punches. And a beginner-friendly boxing class offers the ideal learning environment.

To find one, search for boxing studios in your area or see if your local gym offers boxing classes. Then, look for words like “beginner,” “fundamentals,” or “all levels” in class titles or descriptions, Hiestand says. You can also call the gym or studio to ask if a certain class is beginner-friendly.

Rest assured that most studios will be geared toward beginners or have beginner classes, Stork says. “It’s very common for people to come in with no experience.”

Some instructors may even review the punches with you one-on-one if you come to your first class early. “We do this at our studio with beginners,” Stork says. Check with the studio to find out if they offer this courtesy.

Start With a Studio Before Boxing at Home

If you’d prefer to box at home, you should still start by taking a few boxing classes at a studio so you can learn the proper technique and footwork. While there are plenty of online tutorials and classes, it’s hard to learn technique without having someone there to coach you, Stork notes. When you attend an in-person boxing class, your instructor can offer live feedback and helpful tips you can later apply on your own.

Use Apps and Videos

Once you feel confident in your technique, you’ll be able to create your own boxing workouts to do at home, if you’d like. In the meantime, follow at-home workout videos and live and on-demand classes led by certified instructors. Find options on YouTube, a fitness app, or boxing studios. A few options includeTitle Boxing Club On Demand, Xponential+ (this is where you’ll find Rumble’s online workouts), andBoxing & Barbells On Demand.

You can also tryFightCamp, an interactive at-home workout that utilizes a specialized punching bag and movement sensors to track your moves and give real-time progress updates. Become a FightCamp member and you can access thousands of on-demand workouts.

Start Slow

So, how often should you box? “I’m a big fan of leaving yourself wanting more when you start a new fitness routine,” Hiestand says. Instead of jumping into boxing workouts with both feet, she suggests starting with two to three classes per week. “Your body will have a chance to adapt, and you’ll be excited to come back for more.”

Once two to three classes per week feels easy, you can increase the frequency if desired.

Because boxing is such an effective form of cardio exercise, it can take the place of or supplement your other cardio workouts, Stork says.

Resistance training is a great complement to boxing, and some boxing classes even incorporate traditional strength exercises, such as squats, pushups, and wall sits. If your class doesn’t do this, you should add in two to three full-body strength workouts per week to get a well-rounded fitness routine, Stork says.

Boxing Workouts: Definition, Health Benefits, and Getting Started (2024)

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