What Are The Benefits of Fitboxing?

Have you heard about the benefits of fitboxing? This athletic discipline combines fitness exercises and boxing to help you get in shape. Here's what it's all about!
What Are The Benefits of Fitboxing?

Last update: 30 May, 2022

Fitboxing is a sport that’s gained popularity among those who want to get in shape. It originated in the United States and is a combination of boxing, kickboxing, muay Thai, and CrossFit exercises. Its purpose is to train the whole body comprehensively.

At first, it may seem that it’s an aggressive practice, oriented only toward those who are in optimal physical condition. However, the truth is that there are exercises for everyone, from young people to seniors.

So, do you want to know more about the benefits of fitboxing? If so, keep reading!

What is fitboxing?

Fitboxing is a relatively new sport discipline that’s attractive due to its interesting benefits. It combines fitness training exercises – such as those done with your own bodyweight or TRX – with boxing and martial arts techniques.

Its main objective is to help maintain the body’s physical shape, besides gaining muscle mass or losing weight. Of course, the latter are some of its benefits, as the sessions at high intensity, for about 60 minutes, contribute to burning up to 1000 calories.

Among other things, it strengthens cardiorespiratory function, increases physical endurance, and improves agility and coordination. The best part? It doesn’t require too much time and is suitable for almost anyone.

How is fitboxing practiced?

Fitboxing’s a form of aerobic exercise that comes hand in hand with certain functional exercises. The sessions are often 47 minutes long and are called “challenges”. They begin with a warm-up phase, which lasts about 15 minutes, during which cardio and toning exercises are done to activate the muscles.

Then, with the help of a trainer, the person begins boxing and kickboxing training to music. At this point, 8 rounds of 2 minutes of exercise on the bag are performed, combined with 8 exercises of 1 minute of bodyweight (training with one’s own weight).

This is followed by a 10-minute session of functional training (fitness) with the help of resistance bands, TRX, and a fitball, among other tools. To finish, 6 minutes of toning activities and another 10 minutes of stretching are done.

The benefits of fitboxing.
It’s important to find a place that will advise us about fitboxing so that we’re guided in the demands of the training.

The benefits of fitboxing

In general, the practice of physical activity has a wide variety of health benefits. Fitboxing, in particular, stands out for its effectiveness in burning calories and improving body shape. Of course, it has other advantages – find out more!

Helps combat stress

One of the main reasons to practice fitboxing is that it helps reduce stress and anxiety levels. By incorporating aerobic exercise, its practice favors the release of endorphins.

This, as explained in a review published in Frontiers in Psychology, reduces tension and increases the feeling of well-being.

Helps to take care of cardiovascular health

Regular fitboxing training also translates into improvements for cardiovascular health. Since it stimulates blood circulation on a general level, it helps regulate blood pressure.

In turn, it helps control excess weight and obesity, factors that have a significant impact on the risk of cardiovascular disease.

Burns more calories

Fitboxing’s combination of interval exercise increases the burning of calories, even more than other sports disciplines.

Of course, this varies depending on the intensity with which it’s practiced. In any case, it’s estimated that sessions of 47 to 60 minutes help burn up to 1,000 calories, which promotes a healthy weight.

Helps you to tone up

This type of training works all muscle groups optimally. This, coupled with its ability to increase fat burning, promotes body toning. The result? A more defined and aesthetic figure.

Improves coordination and stability

One of the most important effects of this discipline is that it strengthens the central muscles, also called core muscles. By including rapid rotational movements, it works this part of the body optimally. According to an article published in Harvard Health, this stabilizes balance, improves coordination, and increases athletic performance.

Increases self-esteem

Several studies, such as one reported in Neuropsychiatric Disease and Treatment, show that regular physical exercise has a positive impact on self-esteem and self-confidence. Fitboxing’s very beneficial in this sense, as it involves learning self-defense techniques that increase self-confidence.

At the same time, the act of achieving small and big goals in each class produces a sense of satisfaction that also feeds self-esteem. Not to mention the effects on a physical level, such as a healthier weight, which improve the perception of one’s image.

Tips for starting fitboxing

You don’t need to have a high sports performance to start practicing fitboxing. Even so, it’s essential to go through an initial process of learning and adaptation to master the techniques applied during training. For this reason, it’s best to be accompanied by a coach who can provide guidance.

In the beginning, the movements and combinations of blows are strange and seem tedious. However, as you practice them, it becomes easier and easier to perform them. It’s up to the coach to determine when it’s time to increase the intensity. Just the same, here are some general tips to start practicing this discipline.


Learning to relax during workouts is the key to progress. At first, it’s normal to find it difficult to apply the movements and strokes without being a little tense.

In addition, it can be difficult to finish the class completely. Even so, try to take it easy and focus your efforts not on strength, but speed and agility.

Wear comfortable clothing

The movements during these exercises should be fluid. For this reason, it’s essential to choose comfortable sports clothes, which allow for freedom of movement and don’t cause discomfort to the skin. Be sure to choose the right sizes to avoid inconveniences.

Increase intensity gradually

The truth about fitboxing is that it’s a demanding discipline. Despite this, its intensity should be increased gradually, according to your physical condition. Trying to go from sedentary to strenuous routines is counterproductive and can lead to injury.

Strength training

To complement the effects of fitboxing on the body, it’s worth adopting a strength training routine. It doesn’t have to be daily; it can consist of 2 or 3 times a week.

Practicing it will help develop strength in your muscles and, overall, this will benefit your fitness and health.

Men and women participating in a fitboxing class.
Fitboxing is a high-calorie burning discipline that also demands muscular strength training.

Maintaining a healthy diet

As with other sports disciplines, fitboxing should be accompanied by a healthy and balanced diet. Nutritional needs vary from person to person; however, it’s advisable to consider the following:

  • Increase your consumption of fruits and vegetables.
  • Consume lean meats and fish.
  • Ingest dairy products in moderation.
  • Consume nuts and seeds.
  • Avoid the consumption of processed foods, sugars, and refined flours.
  • Drink water.

Fitboxing, a way to improve your fitness to the rhythm of music

The fact that fitboxing has conquered the hearts of thousands of people around the world is no coincidence. Its positive effects on the body and the workouts with the bag to the rhythm of music make this discipline a different way to exercise and get good results.

Of course, the routines are designed for everyone, from young people to adults, athletes, and seniors. Anyone can start practicing it, as long as they get advice from a professional beforehand.

So, are you up for it?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351
  • Areeudomwong P, Saysalum S, Phuttanurattana N, Sripoom P, Buttagat V, Keawduangdee P. Balance and functional fitness benefits of a Thai boxing dance program among community-dwelling older adults at risk of falling: A randomized controlled study. Arch Gerontol Geriatr. 2019 Jul-Aug;83:231-238. doi: 10.1016/j.archger.2019.04.010. Epub 2019 Apr 22. PMID: 31102925.
  • Heijnen S, Hommel B, Kibele A, Colzato LS. Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016;6:1890. Published 2016 Jan 7. doi:10.3389/fpsyg.2015.01890
  • Cercato C, Fonseca FA. Cardiovascular risk and obesity. Diabetol Metab Syndr. 2019;11:74. Published 2019 Aug 28. doi:10.1186/s13098-019-0468-0

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.