What Are The Benefits Of Fitboxing?

Have you heard of the benefits of fitboxing? This athletic discipline combines fitness exercises and boxing to help you get in shape. Here’s what it’s all about!
What are the benefits of fitboxing?
Fitboxing is a sport that has gained popularity among those who want to get in shape. It originates from the United States and is a combination of boxing, kickboxing, muay Thai and CrossFit exercises. Its purpose is to train the whole body in a comprehensive way.

At first glance, fitboxing may seem like an aggressive practice aimed only at those who are in optimal physical shape. The truth is, though, that there are exercises for everyone – from young people to seniors.

So you want to know more about the benefits of fitboxing? If so, read on!

What is fitboxing?

Fitboxing is a relatively new sports discipline that is attractive because of its interesting benefits. It combines fitness training exercises – such as those made with your own body weight or TRX – and boxing as well as martial arts techniques.

The primary purpose of this discipline is to help maintain the physical shape of the body in addition to building muscle mass or losing weight. The latter are of course some of the benefits, as  the high-intensity sessions – for about 60 minutes – contribute to a burn of up to 600 calories. 

Among other things, fitboxing strengthens cardiorespiratory function, increases physical endurance and improves agility and coordination. Best of all? This activity does not require much time and is suitable for almost everyone.

How is fitboxing practiced?

Fitboxing is a form of aerobic exercise that goes hand in hand with certain functional exercises. The sessions are often 47 minutes long and are called “challenges”. They begin with a warm-up phase that lasts about 15 minutes. Here, fitness and strength exercises are done to activate the muscles.

With the help of a trainer, people then start boxing and doing kickboxing training for music. At this point, 8 rounds of 2 minutes of training are done on the sandbag combined with 8 exercises of 1 minute duration with body weight (training with its own weight).

This is followed by a 10-minute session of functional training (fitness) with the help of elastic bands, TRX and a fitball – among other tools. At the end, 6 minutes of strength activities and 10 minutes of stretching are done. 

It is important to find a place that will give advice on fitboxing so that one is guided in the requirements that the training requires. 

The benefits of fitboxing

In general, being physically active has a wide range of health benefits. Fitboxing in particular stands out for being effective at burning calories and improving body shape. Of course, this discipline has other benefits that you can learn more about here!

Helps fight stress

One of the primary reasons to practice fitboxing is that  it helps reduce stress and anxiety. Incorporating aerobic exercise will promote the release of endorphins.

As explained in a review article published in Frontiers in Psychology , it reduces tension and increases the feeling of well-being.

Helps care for the cardiovascular system

Regular fitboxing will also lead to an improvement in cardiovascular health. As it stimulates blood circulation at an overall level, it helps regulate blood pressure. 

In doing so, it helps control excess weight and obesity, which are factors that have a significant impact on the risk of suffering from cardiovascular disease.

Burns more calories

Fitboxing’s combination of interval training increases the burning of calories –  even more than other sports. 

This, of course, varies depending on the intensity at which one is training. In any case, it has been estimated that sessions of 47-60 minutes can burn up to 1000 calories, promoting a healthy weight.

Helps you tighten your body

This type of training trains all muscle groups optimally. Coupled with the ability of exercise to increase the burning of fat, this discipline also promotes body shape. The result? A more defined and aesthetic figure. 

Improves coordination and stability

One of the most important effects of this discipline is that it strengthens the central muscles – also called the core muscles. By including fast, rotating movements, this form of exercise trains this part of the body optimally. According to an article published in  Harvard Health,  this stabilizes balance, improves coordination and increases athletic performance.

Increases self-esteem

Several studies, such as one reported in Neuropsychiatric Disease and Treatment , show that regular physical exercise has a positive impact on self-esteem and self-confidence. Fitboxing is very beneficial in this regard, as it involves learning self-defense techniques that increase self-confidence. 

At the same time, it will create a sense of satisfaction when achieving big and small goals in the sessions, which contributes positively to self-esteem. Then there are the effects on the physical level, such as a healthier weight that improves the perception of one’s self-image.

Tips to get started for fitboxing

You do not have to have a high performance to start practicing fitboxing. Even then , it is essential to go through an initial process of learning and adapting to master the techniques used in training. Therefore, it is best to be accompanied by a coach who can provide guidance.

At first, the movements and combinations of strokes may seem strange and boring. However, as you practice them, it becomes easier and easier to perform them. It is up to each trainer to decide when it is time to increase the intensity. In addition, we have some general tips to start practicing this discipline.


It is crucial that you learn to relax during your workout in order to make progress. To begin with, it is normal to have difficulty making use of the various movements and strokes without being a bit tense.

Furthermore, it can be difficult to complete the session completely. Even then, try to take it easy and not focus your efforts on strength, but on speed and agility.

Wear comfortable clothes

The movements in the exercises should be fluid. For that reason  , it is essential to wear comfortable sportswear  that allows you to move freely and that does not create discomfort on the skin. You need to make sure you choose the right sizes so that you avoid inconveniences.

Increase the intensity gradually

The truth about fitboxing is that it is a demanding discipline. Despite this, the intensity should increase gradually according to your physical shape. Going straight from an inactive lifestyle to strenuous exercise programs can be counterproductive and lead to injury.

Strength training

To complement the effects that fitboxing has on the body, it is worth embarking on a strength training program. It does not have to be daily. For example, it can consist of 2 or 3 times a week training. 

Practicing strength training will help you strengthen your muscles. Overall, it will benefit your shape and your health.

Fitboxing is a discipline that burns many calories but also requires muscular strength training. 

Eat a healthy diet

As with other sports  , fitboxing should be accompanied by a healthy and balanced diet. The nutritional needs vary from person to person. However, it is advisable to consider the following:

  • Increase your intake of fruits and vegetables.
  • Eat lean meat and fish.
  • Eat dairy products in moderation.
  • Eat nuts and seeds.
  • Avoid consuming processed foods, sugar and refined flours.
  • Drink water.

Fitboxing, a way to improve your form to the rhythms of music

The fact that fitboxing has won the hearts of thousands of people around the globe is no coincidence. Its positive effects on the body and the training with the bag to the rhythms of the music make this discipline a different way of training and you get good results.

The programs are of course designed for everyone. This applies to everything from young people to adults, athletes and seniors. Anyone can start practicing it as long as they get guidance from a professional.

Are you ready to try it?

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