KO Your Fitness Goals: 3 Reasons Everyone Should Try Boxing Workouts

Boxing Workouts with David P.
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In today’s fitness landscape, we’re spoiled with choices. From Barre to Power and Yoga Sculpt, you can find everything under the sun—especially on obé. But one standout modality that’s captured my heart and can capture yours too, regardless of your fitness level or background, is boxing. For me, it’s always been so much more than just a workout. Boxing is an empowering experience I truly believe everyone can benefit from. If you haven’t given boxing workouts a try, I’m here to convince you to jump in with a beginner’s mindset!

My journey with boxing began almost a decade ago when I moved to NYC. I stumbled into Church Street Boxing, and that first class changed something within me. I felt a buzz, a clarity, a newfound strength, and a confidence I couldn’t quite put into words. That dusty old gym introduced me to one of my all-time favorite fitness modalities (which I now train and teach!). Over the years, boxing workouts have remained a vital part of my fitness routine, not only helping me stay in shape but also challenging me to remain creative, loose, and playful with exercise.

Boxing, in all its forms, brings together a unique blend of physical and mental benefits, making it one of the most all-inclusive workouts out there. Whether you’re a busy professional, a dedicated parent, or enjoying your golden years, boxing has something exciting in store for you. Its magnetic appeal revolves around three key advantages: a healthier heart, a sharper mind, and unparalleled stress relief. So, without further ado, let me introduce you to the world of boxing. Hands up, chin down, let’s box!

1. Punch Your Way to a Healthy Heart

We all know that boxing is the sport of champions, but did you know it’s also a heart-pounding, all-in-one workout? When you dive into boxing workouts with obé Fitness, you’re not just throwing punches randomly; you’re stepping into a high-intensity, full-body workout designed to make your heart race and blood flow.

Boxing engages your entire body, even if you don’t throw kicks. You can thank the dynamic torso rotations required to throw punches, the stabilizer muscles needed for coordination, and the mental prowess to keep up with changing combinations. It’s like having a cardio party with every round!

The combination of fast-paced movements, agility, core activation, and the natural interval training style in boxing workouts results in a heart-pounding session that significantly boosts cardiovascular fitness. Your heart rate naturally spikes as intensity builds throughout the round, then lowers during the subsequent break, a quintessential recipe for a stronger heart. Quick recovery after a high BPM spike is a great indicator of heart health. Regular boxing workouts improve your endurance, strengthen your heart, and burn calories like nothing else. Plus, there’s nothing quite like letting off steam with some punches after a tough day!

The cardiovascular benefits of boxing also include improved lung capacity and oxygen utilization. The challenging nature of the workout, especially with conditioning work, pushes your respiratory system to the limit, improving overall lung function. You’ll find yourself less winded during everyday activities, whether climbing stairs or playing with your kids.

2. Unleash Mental Agility and Sharpness

Boxing isn’t just about physical exertion; it’s a mind-boggling, brain-boosting journey (remembering all those punches and combos is work). The agility, coordination, and strategic thinking involved in boxing workouts enhance cognitive skills, making it both physically invigorating and mentally stimulating. It’s more than just physical movements; it’s a strategic dance that challenges your mind.

High-intensity exercise like boxing has a profound impact on neurological fitness and neuroplasticity. Research reveals that it has a protective response for dopamine cells. Additionally, engaging in high-intensity exercises like boxing releases a protein called brain-derived neurotrophic factor (BDNF), which optimizes memory, sharpens learning processes, speeds up motor neuron synapses, and fosters neurogenesis—aka the formation of new neurons in the brain. A growing body of research shows those with Parkinson’s disease can benefit from boxing workouts for this very reason. 

The mental benefits of boxing extend beyond just a sharp mind. It’s about discipline and stress management. As you set goals, push boundaries, and master new techniques in boxing, you gain empowerment that can positively impact all aspects of life, from sticking to a workout routine to confidently facing life’s challenges.

3. Feel Stress Relief and Empowerment

In our fast-paced world, stress is an unwelcome companion. The demands of work, family, and daily responsibilities can take a toll on our mental and physical well-being. This is where boxing comes to the rescue. 

With its intense physical exertion and mental engagement, boxing is a potent stress reliever. It serves as a release valve, taking pent-up tension, frustration, and emotional stress away and knocking them out. The focus required during boxing allows your brain to concentrate without the pressure of deadlines or prying eyes, providing a mental break from our endless to-do lists and responsibilities.

The emotional release offered by a boxing workout has a profound impact on overall mental well-being, leaving you with a clearer mind and a lighter heart to tackle your life. Boxing also empowers you to face life’s challenges, in and out of the ring. 

Not to mention: this incredible workout releases endorphins, which are the body’s natural mood boosters. According to a recent study, boxing training can decrease muscular tension, symptoms of depression and anxiety, anger, and fatigue while boosting mood, confidence, and self-esteem. 

Your Guide to Boxing Workouts on obé

So why should everyone try boxing workouts on obé? They’re a heart-pounding, mind-sharpening, stress-relieving, and overall empowering experience. Plus—we’ve got a range of options to choose from. 

If you’re a total beginner, start with Liz C.’s boxing classes, which are fun, accessible, and rhythmic, with the beat of the music helping you stay in tempo (keep an eye out for her specialty low-impact classes). Alex S. also teaches beginner-friendly—but fast-paced!—classes that are heavy on cardio and peppered with empowering affirmations to keep you going (try out her options using 1-3lb hand weights).

I love to teach a beat-based boxing class (just the dancer in me) focusing on core strengthening. Expect words of encouragement—I’m here to ask you what you’re fighting for today, and am not afraid to push you. 

For a skill-based class, try a boxing workout with Ryan F. (he’s a trained fighter and knows his stuff)—or go for an Express Boxing 101 with Taylor R. (another amateur fighter in the house), who focuses on stance + punches and defense. 

Whatever you choose, get ready to unleash the fighter within. Your body and mind will thank you! 

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  • David Pegram

    Part educator, part motivator—coach David is an experienced strength training, boxing, running, and endurance instructor. NASM-certified and an Integrative Nutrition Health Coach, he’s your go-to for a comprehensive approach to all things fitness.

3 responses to “KO Your Fitness Goals: 3 Reasons Everyone Should Try Boxing Workouts”

  1. I moved away from Cardio Boxing because I was doing the SBR2 program, but I think I need to add it back asap!

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