What is Fitness Boxing and How It Is Different from Traditional Boxing

Wanting to reap the benefits of boxing (stronger muscles, fitter physique, endurance, etc.) minus the bruises and broken nose? Consider fitness boxing!

This popular form of exercise has taken gyms by storm, with so many people (young and old) curious about how it works and how it’s going to make them fit.

In this guide, understand what fitness boxing is, how it’s different from its cousin boxing, and how it can benefit your health.

What is Fitness Boxing?

Fitness boxing is an exercise class based on the training workouts that boxers use to stay fit.

Classes can take in a variety of formats and usually include different exercises such as cardio, strength and resistance training, high-intensity interval training (HIIT), and bodyweight training.

During a fitness boxing class, you will be taught basic boxing moves, starting from jabs (punches) and uppercuts to more advanced moves like right and left hooks, and ducks (squats).

Fitness boxing will make you feel like you are a real boxer. However, since you’re not really fighting and your goals are simply to stay fit, the training sessions are much lighter and suitable for your fitness level.

How is it Different from Boxing?

By now, you have a clearer idea of how fitness boxing differs from traditional boxing and whether or not it fits you.

Let’s take a closer look at the significant differences between the two.


Fitness boxing and traditional boxing are both effective ways to get in shape.

Warm-ups are virtually the same for both disciplines. Although warm-up routines vary by instructor, they normally include a combination of stretching, calisthenics, and jumping ropes. These are core exercises for boxing and are designed to prepare your body for strenuous training sessions and build endurance.

Fitness boxing involves a lot of cardio workouts. These are exercises consisting of vigorous movements. While fine-tuning your boxing skills (blows, kicks, and punches), is great, in fitness boxing, you’d have more exercises that focus on working those muscles, trimming excess fats, and strengthening your body.


Fitness boxing can include sparring. But it’s not as intense and technical as traditional boxing. Usually, sparring is in the form of a mitts workout where the coach tests the student’s offensive skills (punching and hooks), as well as his stance.

Mitts workouts are fun and challenging, ranging from 5-10 minutes. It’s short but explosive and will leave you feeling breathless.

In traditional boxing, sparring is more like an actual fight where two boxers punch each other with gloved fists. The coach can also spar with his trainee.

Sparring is essential to boxing because it’s the best way to assess the fighter’s skills and techniques before he gets inside the actual ring.

Heavy Bag Training

Working on boxing heavy bags is a major component of fitness boxing, just like the traditional sport.

Heavy bag workouts are critical to improving techniques, strength, punching power, balance, and coordination.

While your punches need not be as powerful as that of real fighters, working on your strength and power will benefit you big time. Specifically, it will make you stronger, fitter, leaner, and healthier.

Nonetheless, heavy bag training is less technical in fitness classes. Drills are more like cardio boxing workouts, which means you have to focus on your punches, speed, and body movements. It also often includes sport-specific strength training and plyometrics.

Whereas in boxing, fighters pay equal attention to their strikes, bodily movement, form, and techniques.

Benefits of Fitness Boxing

What makes fitness boxing so appealing to many people is that it offers the health benefits of boxing without the fear of getting head trauma or a broken nose.

It’s a generally safe fitness program that can be adjusted according to your fitness level.

Below are the major benefits of fitness boxing:

● Cardiovascular health

Fitness boxing incorporates different forms of cardiovascular workouts. These exercises will leave you gasping for air most of the time. But you will be repaid with better heart health and a lower risk of stroke, high blood pressure, and heart disease.

● Stronger physique

Boxing is intense. Drills and workouts focus on different parts of your body, from your shoulders down to your calves. Just like real fighters, you’ll develop stronger muscles and more strength.

● Cognitive skills

Fitness boxing engages your mind as it engages your body. Training sessions will require you to focus on your form or challenge yourself to finish an exhausting workout.

● Healthy weight

A lot of people looking to lose weight see results quicker in fitness boxing than in other kinds of fitness classes. That’s because fitness boxing incorporates high-intensity interval training, along with strength and weight training that is proven to help the body burn more fats.

Other benefits of fitness boxing are better posture, stress relief, endurance, hand-eye coordination, and improved mood.

What to do Before Signing Up for a Fitness Boxing Class?

  1. 1
    Be clear about your health goals. Are you trying to lose weight? Build muscles? Tone your body? Write down your reasons for joining a fitness boxing class. Explain to your coach so he or she can devise a suitable program for you.
  2. 2
    Talk to your doctor. Fitness boxing is not for everyone. Check with your physician before starting.
  3. 3
    Gear up. Your coach will most likely require you to have your own boxing gloves and hand wraps. Also, don’t forget to invest in comfortable workout clothes and training shoes.

Fitness boxing is a great workout for anyone looking to stay fit and healthy. It can be as intense as traditional boxing but a safer choice if you’re up for a challenging, fun, and effective program.

Guest Author Bio: I am a fitness addict who is always ready to help others learn through my experiences and encourage them to get on the right path and never give up!

I share my thoughts and knowledge on NazoBoxing and other sports blogs. Remember that putting in the time and energy will always lead to results.