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Boxing Training for Women

author image William McCoy
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.
Boxing Training for Women
A boxing workout helps burn fat and strengthen muscles. Photo Credit: Paul Burns/Blend Images/Getty Images

If you're a woman who uses jogging and yoga to keep in shape but are interested in stepping up your workout intensity, set your sights on a boxing gym. Sure, you might not dream of trading punches with another fighter, but a boxing workout can test your physical and mental health while providing many benefits. Perhaps best of all, a boxing workout is comprehensive -- a standard session includes a combination of cardio and strength training.

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Put Your Skill to the Test

Women who join a boxing gym can expect a heavy dose of cardiovascular exercise in several forms. Examples include warm-up drills such as jumping jacks, conditioning activities such as jumping rope and boxing-specific exercises including shadow boxing and hitting the heavy bag. Strength training is also a key component, even if your training program doesn't include lifting weights. Boxers strengthen their bodies through body weight exercises such as pushups, squats, burpees and crunches, and throwing punches in any training exercise also provides a challenge for your muscles.

Fit Body, More Confidence

Women who train at a boxing gym receive a multitude of benefits. This type of workout can burn hundreds of calories per hour, making it valuable if you want to maintain your weight or shed a few pounds. Boxing also strengthens both your upper-body muscles and the muscles in your core and lower body. Boxing improves your balance and flexibility while also boosting your confidence and serving as a valuable self-defense tool.

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