A typical class will start with a 10-minute warm-up, followed by about half an hour of boxing and finishing with a 10-minute warm-down. Classes will teach you how to punch properly — it's about technique not strength. There are three main moves to employ: hooks ("side" punches), jabs (straight forward punches) and up-cuts (punches going upwards). Your instructor will tell you which combinations you'll be doing, and may also get you to change partners part-way through the work-out.
If your fitness is a little below par, you can box slower but you can't stop, because if you want to burn fat and get fit, you need to keep your heart rate up. Even during the warm-ups and warm-downs, there's little relief — think push-ups, squats and an abdominal work ou
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It's especially good for toning your bottom and quadriceps, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction program.
If it's rapid tone and weight loss you're after then boxing is something you should definitely check out.