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It’s my favourite workout especially when mixed with additional resistance exercises according to the ones goals and needs. It is a whole body cardiovascular/resistance workout, depending on the speed and strength, percentage can vary. From my experience there is nothing better to burn fat on the stomach area which in general is quite difficult to get rid of without a strict diet and intense workout along with it. As Boxercise training is very effective on upper back, lower back, chest and stomach therefore works our core strength.

You will see in the testimonials section of my website that my clients really appreciate the results of the tailored Boxercise sessions that I have with them.

I have taken part in white-collar boxing competition to learn the skills from professional boxers. Basically I trained for three months and had a three one minute round boxing match at the end in front of a crowd of 1,500 people. I am sure you will have gathered that I won the competition as I am talking about it. However, the main reason I mentioned my buzzing experience is that the fat burn, and therefore muscle definition as well as a increased cardiovascular and strength fitness I achieved at the end of three month training for the match, was superb.

Cardiovascular Fitness

Boxers fight for three-minute rounds interspersed with one-minute recovery periods and often spar or do bag work for similar durations. This start-stop form of exercise is commonly called interval training. Interval training is an effective way to develop cardiovascular fitness, which is closely linked to cardiovascular health. The health benefits of boxing for the cardiovascular system include reduced risk of cardiovascular disease, reduced blood pressure and reduced risk of stroke.

Reduced Stress

Training for boxing by hitting a heavy bag, doing pad work and working the speedball provides an excellent outlet for stress [unlike a real and highly stressful boxing match]. Intense exercise releases feel-good hormones called endorphins. That is why once you are used to regular exercise; your body craves for it!

Increased Bone Density

Bone mass usually peaks when you are in your mid to late 30s and then, if left unchecked, gradually declines as you age, and may develop into a serious medical condition called osteoporosis [when bones become fragile and break easily.

Fat Burn

If you are looking to burn lots of calories, boxing training is the way to go. It does wonders for your weight management. If you do a 30-minute session on a punching bag, you can burn up to 200 calories. Do a sparring session instead, and then you are looking at over 350 calories, of course depending on your weight and how hard you want to work. 


Hand-eye coordination, balance and timing
Boxercise is challenging, fun, and entirely safe.
It is for everyone whatever your age, body size or gender

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