The benefits of cardio boxing

Cardio boxing: a fitness sport with many benefits

Work all your muscle groups

A curved and harmonious body, this is what you can expect by practicing this activity regularly! Your lethal weapon to get there? Boxing gloves. Absolutely all your muscles are engaged during a cardio boxing class: arms, shoulders, back, legs, glutes, and even abs.

Refine your figure

In 50 minutes of fit boxing, you will undoubtedly lose the equivalent of your water bottle in sweat. But you will also have gotten rid of several hundred calories by the way! So now's the time to boxing to lose weight ! Indeed, cardio boxing helps you effectively burn calories and unwanted fats.

Improve your cardio

Granted, the name of the discipline was a bit of a spoiler here. The practice of cardio boxing alternates between periods of intense effort and recovery periods withexercises on a weight bench or with training with bear paws. This increases your heart rate and improves your cardiovascular capacity. In other words, you will never again be out of breath climbing the stairs of your friend's building who lives on the 5th floor without an elevator. I promise !

let off steam

Bye bye tensions and frustrations, hello endorphins and well-being! If there were to be a golden rule, it would be this: let off steam to the fullest. Cardio boxing is ideal for pushing your limits and relieving your stress. By following the rhythm of the music and the encouragement of the coaches, you are invited to let go of everything, sometimes directly into a punching bag. And it feels really good!

Increase your physical and mental abilities

To the long list of benefits of cardio boxing, you can add the development of coordination, of the strength and some flexibility. Sprinkle it all with better self-control and a handful of confidence. You get an activity with which you can face everything in life.

How to work on cardio for boxing?

From beginners to future top athletes, there's something for everyone. If you want to achieve your goal, check out our list of activities to try! Go for it!

Calisthenics and its various exercises

Calisthenics are extremely effective for building your endurance and strength. Anyone can practice these exercises from anywhere.

The best part is that you don't have to no equipment needed !

This type of training works all the muscles of the upper body, stimulating both large and small muscle groups.

Jumping jacks, squats, planks, chin-ups, the different types of exercise seem simple and basic. In reality, they are highly effective for develop your cardio. You can do a circuit workout, for example combining 10 repetitions of push-ups and pull-ups, jump squats, crunches and burpees.

Skipping rope for maximum cardio

We'll keep it short: skipping rope can be learned quickly! It has multiple benefits:

• work the heart rate,
• tone legs, glutes and abs.

In addition to that, you strengthen your explosiveness while having better coordination of your movements. The perfect combo to progress in boxing. What more ?

15 minutes of jumping rope is about 45 minutes of jogging. If you're a beginner, start by jumping with both feet for as long as possible. Next, try increasing the difficulty by alternating every other leg.

So if you're lazy about running or going to the gym, grab your skipping rope and forget the stopwatch. Get out the headphones, have a blast and... jump Tiger!

Develop your endurance with shadow boxing

One of the strengths of this exercise is the opportunity to work on your endurance from anywhere. You don't need a coach, an opponent or a punching bag to train in the shadow boxing.

The only equipment you need? Your determination !

In addition to working on cardio, you also improve your boxing moves. You will therefore be more efficient and more enduring during your workouts.

The truth is, throwing punches in the air is exhausting. OK, so it's not hand-to-hand combat, but still! You need the motivation of a lion (or a tiger) to enjoy the benefits of shadow boxing.

So, motivated? Great!

A little advice : always make a warming up before starting the session, especially if you use weights or gloves. This will help you avoid getting tendinitis.

Work your cardio for boxing with brisk walking

Honestly, this is the easiest exercise for improve your physical condition. Brisk walking is an easy way to build up your endurance and strengthen your muscles. Accessible to all levels, this discipline can be practised anywhere: in town, in the forest, even in a gym.

In addition, you improve the flexibility of your joints depending on your walking speed. Easy!

Get used to doing 1 hour of brisk walking at least once a week, then gradually increase the frequency to develop your endurance.

The punching bag, the boxer's best friend

Working with a punching bag will help you gain strength and speed. This practice helps improve your cardio while engaging the upper part of your body.

The goal is to quickly hit the punching bag for 30 seconds. This exercise can quickly increase your strength and your cardio. 

An advice : make sure you are a good distance from the bag. Extend your arms when you punch can actually damage your joints.

Besides, punching into a punching bag is always better than punching into nothing, isn't it?

Burpees, an exercise to be at the top of your abilities

Burpees. A nightmare for some, a routine for others. We feel you ! But with good preparation, everything will be fine.

Even though they are hard to perform, burpees are a good indicator of your fitness level. But above all, they are among the best exercises for boxing. Thanks to burpees, you develop your explosiveness and your endurance, all by using your upper limbs.

Cycling to increase your overall endurance

Cycling is good for improving your cardio for boxing. What's more, it has less impact on your knees. So it's the perfect exercise for work on your leg strength and your endurance, while having fun.

However, it is true that running is much better for boxing. But there's nothing wrong with looking for another method to be at your peak physical capabilities. So, add one or two cycling sessions to your routine to boost your cardio.

Create a cardio routine for boxing with running

Running is the best way to build up your stamina in the ring. Road to the 5th round! Long jogging sessions enable you to boost your stamina. They will enable you to box longer and increase the intensity of your training.

You also have the opportunity to split with sprints. It's the perfect exercise for developing your explosive power and cardio during your high-intensity movements.

If all the boxing legends have included running in their training, it's not for nothing. Sessions of split are based on intensive sprints. They reproduce almost exactly the effort required during the explosive sequences of a boxing match.

Sprint sessions are ideal for boosting your endurance. It's easy on the body and there's no risk of knee injuries. Like all HIIT workouts (High Intensity Interval Training), sprinting increases your heart and breathing rate to a high level in seconds.

 The Boxing Circle: a workout that hits

Tempted by a cardio boxing class ? Circle training is a very energetic cocktail of boxing and of HIIT. 

For 50 minutes, our coaches don't let go: warming up in music, boxing on aqua bag, muscle strengthening on fitness bench and stretching end of session.

Are you starting out? Have you just started exercising again? THE Circle sessions are accessible to all and the coaches are there to support you. It doesn't matter what your level is, as long as we have fun!

So, are you ready to make the tiger inside you roar? In any case, we can't wait to meet him! See you in the Tiger ring!