Fitboxing: Discover The Many Advantages Of This Sport

Fitboxing: discover the many benefits of this sport

Do you know the benefits of fitboxing ? This sport combines exercise and boxing to help you get in better shape. Find out more about it!

Fitboxing is a sport that is gaining popularity among people who want to improve their physical fitness. The sport appeared in the United States and is a combination of boxing, kickboxing, muay Thai and CrossFit exercises. It aims to comprehensively train the whole body.

At first, this discipline may seem very aggressive, targeting only people who are in optimal physical condition. However, the reality is that these exercises are suitable for everyone, from young people to seniors.

Do you want to learn more about the benefits of fitboxing? Then be sure to read today’s article!

What is fitboxing?

Fitboxing is a relatively new sport that is attractive because of its interesting advantages. It combines fitness exercises, such as those performed with body weights or TRX straps, with boxing and martial arts techniques.

The main goal of fitboxing is to help maintain proper body fitness and increase muscle mass or lose weight. Of course, these are just some of its benefits, as high-intensity sessions that last around 60 minutes can burn up to 1,000 calories.

This type of exercise strengthens the cardiovascular and respiratory systems, increases physical fitness, and improves dexterity and coordination. Best of all, this kind of training doesn’t take too much time and is suitable for practically everyone.

How is fitboxing practiced?

Fitboxing is a form of aerobic exercise in which specific functional exercises are used. Training sessions are typically 47 minutes long and are called “challenges”. They start with a warm-up phase that lasts about 15 minutes. During this exercise, cardio and body shaping exercises are performed to activate the muscles.

Then, with the help of the trainer, the person starts training boxing and kickboxing to the beat of the music. At this point, 8 series of two-minute exercises with the punching bag are performed in conjunction with 8 one-minute exercises with a weight load on your own body.

Then follows a 10-minute session of functional training (fitness) with the use of, among others. resistance bands, TRX and medicine ball. Finally, you do 6 minutes of shaping and another 10 minutes of stretching.

Fitboxing classes
It is worth finding a place that will be able to advise us on fitboxing, and thus provide support during a demanding training.

Advantages of fitboxing

Overall, practicing physical activity has numerous health benefits. Fitboxing allows you to burn a large number of calories and improve your body shape. Of course, these are not the only advantages of this sport. What else can it help?

It helps to fight stress

One of the main reasons for practicing fitboxing is that it helps reduce stress and anxiety levels. The addition of aerobic exercise helps to release endorphins.

This, as explained in a study published in Frontiers in Psychology , reduces tension and increases the feeling of well-being.

It helps to take care of the health of the circulatory system

Regular fitboxing training also translates into an improvement in the health of the cardiovascular system. Since this type of exercise promotes blood circulation in general, it also helps to regulate blood pressure.

This, in turn, helps to control excess weight and obesity, factors that have a significant impact on the risk of developing cardiovascular disease.

It burns more calories

The combination of interval exercises typical of fitboxing translates into calorie consumption, even more so than in the case of other sports.

Of course, it depends on the intensity of your training. In any case, sessions of 47 to 60 minutes are estimated to help burn up to 1,000 calories, which supports your quest to maintain a healthy weight.

It helps to gain a muscular figure

This type of training optimizes all muscle groups. This, combined with its ability to increase fat burning, supports body shaping. As a result, you get a more defined and aesthetic figure.

Improves coordination and stability

One of the most important influences of this discipline is the fact that it strengthens the deep muscles, i.e. the muscles of our body (the so-called core muscles). The addition of rapid rotational movements allows you to optimally work out this part of the body.

According to an article in Harvard Health , such exercises stabilize balance, improve coordination, and improve athletic performance.

Increases self-esteem

Several studies, such as one published in Neuropsychiatric Disease and Treatment , have shown that regular physical activity has a positive effect on self-esteem and self-confidence. Fitboxing is very beneficial as it involves learning self-defense techniques that increase self-confidence.

At the same time, achieving small and large goals in each activity creates a sense of satisfaction that also feeds self-esteem. Moreover, the sport also influences physical appearance, providing for example a healthier weight, which also improves self-perception.

How to start practicing fitboxing

To start doing fitboxing, you don’t need to have a significant performance in sports. Nevertheless, it is essential to go through the initial learning and adaptation process in order to master the techniques used in training. That is why it would be best if you were accompanied by a trainer who can guide you appropriately.

At first, the movements and combinations of strokes seem strange and tiring. However, as you gain experience, every move will become easier. It is up to the trainer to decide when it’s time to increase the intensity. Below are some tips to help you start practicing this sport.


Learning to relax during training is key to development. It is perfectly normal at first to find it difficult to make your movements and strikes without getting tense.

Besides, you will have difficulty completing the class. Nevertheless, try to approach it calmly and concentrate your efforts not on strength, but on speed and dexterity.

Wear comfortable clothes

Movements during this type of training should be smooth. It is therefore essential to choose comfortable training clothes that allow freedom of movement and non-chafing. Choose the correct size to avoid any unpleasantness.

Gradually increase the intensity

Fitboxing is actually a demanding discipline. Even so, exercise intensity should be increased gradually, in line with your physical condition. Trying to jump from a sedentary lifestyle to a debilitating workout is counterproductive and can lead to injury.

Add strength training

To supplement the effect of fitboxing on the body, it is worth adding strength training to it. You don’t have to do it every day. It can be on your schedule 2 to 3 times a week.

Strength training will help you develop muscle strength and have a positive effect on your overall physical condition and health.

Boxing training
Fitboxing is a discipline that allows you to burn large amounts of calories and requires strength training of muscles.

Follow a healthy diet

Like other sports, fitboxing should be supplemented with a healthy and balanced diet. Nutritional needs vary from person to person. However, the following should be considered in any case:

  • Increase your fruit and vegetable intake.
  • Eat lean meats and fish.
  • Eat dairy in moderation.
  • Eat fruit and seeds.
  • Avoid consuming processed foods, sugars, and refined flours.
  • Drink water.

Fitboxing, a way to improve physical fitness to the beat of the music

It is no coincidence that fitboxing won the hearts of thousands of people around the world. Its positive effect on the body and training with a punching bag to the rhythm of music make this discipline allow you to exercise in a different way, and at the same time get good results.

Of course, the workouts are tailored for everyone, from young people to adults. athletes and seniors. Anyone can practice fitboxing as long as they get the green light from a professional beforehand.

Would you like to try it then?

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