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You gotta know by now that I just love boxing workouts for fitness. I have gone over a lot of the benefits in the Boxing for Fitness series of posts here on the website.

But wait there’s more!!

Here are a number of other reasons why I think boxing should be high on your to do list:

1. Cost

You can get a great workout with no equipment whatsoever. Shadow boxing is going to give you a great workout and you don’t need any equipment.

2. Space

Regardless of wether you are training by yourself or with a partner you really only need a few square metres to get the job done.

3. Time

You can get a great workout in 30 minutes or less.

4. Oddly enough, it can be low impact.

Low impact for the lower body most definitely. Compare this to something like running which is going to beat your joints up big time.

5. Great for your shoulders.

As long as you don’t have a shoulder injury, you will find that boxing strengthens not only your muscles but really improves your shoulder stability and strength. (Trust me, I know first hand on this!)

So here’s the thing. If you can come up with a reason why you can’t box i’m all ears. But it had better be a good reason.

There is so much going for it in terms of the benefits of boxing and there is very little (if nothing at all) that should stop you from being able to box.

Whether you are training at home or in the gym,  putting in the time, you want to make sure you are getting the biggest bank for your buck, so to speak. There are some things which are done time and time again for no other reason than ‘that’s the way we do it’. If there are things you are doing for no other reason than this, it might be time to change. Take yourself armed with the following information to your next training session to supercharge your workouts.

1. Time your rest periods.
Sounds simple huh? I know I have already written about it here, but I have to say it again. 60 seconds should be 60 seconds. If you are meant to have 90 second rest then have 90, not 180 or more. You will be surprised how much more you can get done, or how much quicker you can get it done if you are on the clock.

2. Stand Up
If you can do an exercise standing on your own two feet, then lets do exactly that. If you want to be sitting down doing that exercise you’d better have a damn good reason for it. Chances are you sit down enough already. That’s the way life is these days.

3. Multi Joint (Compound) Exercises only
Let me put it this way. If you are training to get fitter, lose some body fat or get stronger then you have no business doing tricep kickbacks and concentration curls. If you want a quick experiment in increasing metabolism, try the following. Do a clean and press for 3 sets of 15 reps with a minute rest between sets. Next do 3 sets of 15 reps with your favourite isolation exercise. Which one really got your body going?

4. Warm Up, Resistance, Intervals
99% of the time you will want to be doing your resistance training after a proper warm up and before any ‘cardio’ (see next point) or interval work. Why? If you want to get boost your metabolism and change your body shape you want to be doing your resistance training at the start of your work out when you are fresh. If you have just spent half your workout and most of your energy on the treadmill then the effort you can give your weights is going to be be compromised.

5. Reconsider your ‘Cardio’ training
Now this one fits into the category ‘Change the world one step at a time’. Remember however; that the world was once thought to be flat. Just as we once thought that ‘Cardio’ training was great for fat loss. If you really want to use some form of electronic cardio equipment (think elliptical trainer, treadmill, stationary cycle, stepper, rower etc) then at least do some High Intensity Intervals. Say goodbye to steady workouts and you will be saying goodbye to some extra stomach fat as well.

Got a sixth tip to share? Leave a comment below.