Boxing for Fast Women’s Fitness & Weight Loss # 1

The hottest women’s fitness and weight loss class right now is boxing. Women all over Australia are getting into this craze. If you want REAL fitness and faster weight loss, read this series of posts and give women’s boxing classes a go!

Women’s Fitness taken a step further!

Boxing is one of the ultimate ways to get real fitness. It is hard, exhausting and very tough on the body. In a typical boxing workout you will work every single muscle in your body to the maximum which leaves you feeling sore, tired and like you wish you hadn’t gone. However, after a week or two you will see some amazing physical changes to your body. You will be leaner, more toned and much stronger.

So, if you are looking to change your boring old women’s fitness workout then have a look at some of the advantages of boxing.

Women’s Boxing Concerns

One of the main concerns I hear from women who are a little bit apprehensive about trying boxing classes is that they are worried it will be full of men who don’t want them there. Well, here in Australia (and around the world) women are seeing the benefits of boxing – so much so that now regular women’s only boxing classes are being held at local gyms and recreation centers.

If you have thought about trying boxing but are a bit nervous, give one of these women’s only places a try as it will be much more comfortable.

Questions about boxing for fitness? Ask us — Women’s Fitness Forum.

Boxing for Fast Weight Loss

One of the main reasons boxing is such a good idea is the simple fact that fat melts off of your body faster than you thought possible. Boxing, as aforementioned, is a total body workout and is a mixture of cardio and high impact training. So, not only will you see fast weight loss but you will notice your muscles getting more toned and much stronger. This also assists in the weight loss process.

Boxing can be extremely high intensity which gets your heart rate and metabolism up long after the workout finishes. This means that you will absorb less calories as fat during the day and thus prevent excess weight gain.

What you need for a boxing workout

In order to have a successful, injury free boxing workout you need a few things:

  • A good pair of heavy boxing gloves;
  • A heavy punching bag;
  • Hand wraps to wrap your knuckles;
  • A trainer.

To begin with a trainer is essential. If you don’t learn the proper way to punch a bag then you can do considerable and very permanent damage to your joints. Many eager women have left the boxing gym with finger and wrist injuries from going to hard to quickly. However, once you know how to box properly you can dispense with that trainer and work at home.

However, you may NEVER dispense with the handwraps. These wraps are like bandages and are wrapped tight around your fingers, hand and wrist. Many people will tell you it is so your knuckles don’t get grazed and cut but this is wrong. It is tied so that your knuckles are brought together in order to prevent injury. Knuckles were not designed to punch hard things over and over so you need to take precautions.

A Weight Loss Boxing Workout

A typical weight loss boxing workout should go for about 25-35 minutes. Start with a light warm up and stretching and then prepare for a heavy bag workout.

The idea is to go as hard as you can on the heavy bag using a variety of moves for three minutes at a time. This replicates a boxing match where the rounds each go for three minutes. After each round you should rest for no more than 30 seconds and start again. Try and do this for the whole time.

If you cannot do this for 25 mins (many people can’t!) then stop and do some light rope jumping/skipping. This keeps all the right muscles warm and keeps your heart rate up. Professional boxers do this as well.

Main Boxing Moves

The main moves used in a boxing workout are:

  • Left jab;
  • Right cross;
  • Right hook;
  • Left hook;
  • Right uppercut;
  • Left uppercut;

You can also add in some kicking and kneeing moves as this brings in the lower body a bit more and will also work your abs at the same time. That will make it a total body workout.

That’s the end of part one in this ‘boxing for women’s fitness and weight loss’ series. In the next post I will go over some specific workouts and tips in order to maximize fitness and weight loss results.

In the meantime, has anyone out there tried a women’s boxing class?

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Jessica says:

    I just did a boxing class last night and I loved it. It was hard and super tough leaving me with my entire body sore the next day. I believe that it is a great work out that will produce results.

  2. patricia degrow says:

    I have had 4 major surgeries and another one to do in about 3 months. I am sick of the lack of excercise and need to build strength to forgo the next surgery, currenly i am in a wheel chair and have had a cast on my leg since March 1st. Looks like another week or two in cast then 8 weeks of PT for achillies tandon surgery with a graft as well as had surgery on both hands. I have the other achillies tendon torn and need surgery but I feel there is so much I can do to keep up my strength to hall me around on one leg until January?Feb. I read after the first day sore entire body but I was wondering if there is a way I can do this in a sittting or one leg no weight on? I want to stay in shape or get in better shape and need something to focus on other then bad limbs and surgery. Thankyou Trish cell # is 360-265-9880 in Laguna Niguel area

  3. chantal says:

    where could I do this in birmingham?

  4. TSW says:

    Boxing is the best workout ever! It is great for both weight loss and stress relief! If you have not tried it, definitely give it a shot!

  5. Marissa says:

    I could agree with shadow -boxing yes ..don’t like to bruce my face
    but the first thing to do is to cleans your body ..and keep it like that…so you dou won’t need to do that over and over again. In my opinion you don’t need to heal your body..or try to balance it if you would give it only what it needs…just my take
    great blog ..

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