What is Boxercise?

Apr 23 2013

Shy Spy

2 min read


Based on basic boxing training techniques combined with aerobic and anaerobic exercise, this fun, fast-paced, high intensity interval training class is fundamentally non-confrontational: you won't find yourself in the ring sparring any time soon.


What is boxercise good for?

What to expect at a boxercise class

Hot tip!

What are the benefits of boxercise?

Boxercise was developed in the UK by boxing instructor Andy Wake in the early 1990s. A boxercise session is designed to be very user-friendly; classes are suitable for almost all ages and abilities. Boxercise is particularly popular with women of all ages as it gives you an opportunity to train in boxing movements without the physical combat.

Boxercise will:

  • raise your heart rate and cardiovascular fitness

  • improve your overall fitness levels

  • help release aggression

  • improve mental agility, concentration and focus

  • help burn fat

  • tone muscles

  • improve hand-eye coordination, motor skills and reaction time

  • improve your balance and timing

  • boost self-esteem and mental health

What to expect at a boxercise class

Although all boxing classes will differ slightly, a typical Boxercise fitness class will probably involve:

  • pad work
  • punches and uppercuts 
  • kicks
  • footwork
  • circuit training
  • shadow-boxing
  • squats
  • blocks
  • shuttle runs
  • sit-ups
  • press-ups

You'll need some trainers, leggings or shorts and a cool top. A sports bra is a wise investment, too. Take a small towel along with you, as you can expect to get a bit sweaty.

Make sure you warm up before and thoroughly cool-down after any exercise class - giving your body time to gently recover will help avoid strains or other injuries and have a safe workout.

Check with your doctor before taking part in a Boxercise class if you: have not taken part in exercise for some time, have any existing medical conditions or physical ailments, are taking any medication or are (or think you may be) pregnant.

Be aware that the most common injury during boxing-style classes is to the hands, thumbs, fingers, wrists and shins.

Boxercise is addictive – many instructors have reported incidents of over-training leading to injury. Pace yourself, take regular breaks and remember to drink plenty of water.

Hot tip!

Professional boxers always sip their water, not gulp. Try this for yourself to reduce the chances of getting a stitch.


Shy Spy

23rd April 2013

Spy Likes:

Instant results; jasmine and frangipani scents; hot steam rooms; a good selection of magazines; modernist decor.

Spy Dislikes:

Whale noises (on CD, not in the pool hopefully); hard massage beds; tiny toilet cubicles; being spoken to like a child; lukewarm pools.

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