Last updated on Jun 22nd, 2021 at 03:10 pm

Fine boxing form

A vigorous and impactful workout, boxing will whip you into shape and improve your strength and fitness rapidly, while also maintaining physical health.

Many people, especially women, may be intimidated, thinking it involves dodging punches all class, but this isn’t the case. As a sport, boxing requires several attributes such as speed, agility, strength, endurance, concentration and nerve. But, boxing as a fitness regime enables an individual to perfect these athletic skills – without taking a direct punch.

Pack in benefits without taking any punches

Joseph Chinana, owner of Mojo Boxing & Fitness in Cape Town, shares six reasons why you should put on a pair of boxing gloves and discover the sport:

1. It delivers on fitness levels

Boxing has a potential burn rate of 780 calories an hour (13 calories a minute). That is close to other types of cardio, such as running and cycling.

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2. It tones muscles

Due to the nature of the exercise, boxing is great for toning and will sculpt, rather than build muscle. The training sessions also work every muscle in the body from upper arms, core, chest, hips and calves.

3. It will make you strong

Strength training is as important as fat burning. To achieve the attributes needed for boxing – namely speed and endurance – you need to be strong. Boxing as a training regime involves different forms of movement and repetitive motions, and these will provide full body strength training.

4. It positively impacts health

Not only is boxing great with weight management as it burns many calories, but due to the interval training of the sport – with its start-stop form of exercise routine – it can improve cardiovascular health.

5. It helps relieve stress

Any workout releases feel-good hormones called endorphins, however punching a heavy boxing bag, doing one-on-one pad work with a trainer, hitting the speed ball or skipping your heart out, will leave you feeling confident and less stressed within minutes.

6. It will keep you engaged and challenged

Boxing is especially perfect for those that may be seeking a challenge over and above the more traditional forms of exercise, such a running or a traditional gym class. An interesting and stimulating workout, boxing will not only improve fitness levels, but keep you engaged given the sport’s nature. As you never know where the trainer might ask you to throw a punch, you always have an element of surprise and suspense.

For more information about Mojo Boxing & Fitness, which is based in Sea Point, Cape Town, visit

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.