Why Boxing For Women Should Be Your Next Fitness Obsession

With over 15 benefits of boxing for women, learn how you can revamp your mind and body with this killer form of exercise.

Workout burnout is real. What’s worse is when you just can’t get motivated to workout because it’s…boring.

But what if I told you that you could do the same style of exercise and never get bored because the workouts are always different, are tons of fun, relieve all of your stress, boost your metabolism, AND improve your athletic performance?

Too good to be true, right? WRONG!

Boxing workouts for women are a fun, challenging, and unique way to revamp your mind and body. And you don’t need experience to start!

Should I start boxing as a woman?

Boxing is a great form of exercise for women that are looking for fun and challenging workouts that improve full body fitness and can be done at home.

Whether you are totally new or have experience, I think boxing is a fantastic form of exercise for women because it has so much variety and can replace the monotonous forms of traditional cardio, like running.

Even though there are a select handful of movements, there are endless ways to program a unique boxing workout each time.

You can use a heavy bag and gloves, shadow box, include calisthenics or resistance training, and you can create combinations (a set of punches and techniques) to be as modified or advanced as you would like!

When you enjoy your workouts you’re more likely to keep coming back for more and stay consistent in your workout routine.

And the key to getting results is consistency. Putting the work in, day after day, working towards your fitness.

Boxing is an effective form of exercise to improve full body conditioning because of its high load of powerful movements and fast pace that builds stamina in a unique way.

And you don’t need any special eqipment to do it. A little guidance and you can get started right away.

In fact, I created a quick home tutorial for beginners or someone looking to fine tune their boxing technique. Click here for my Boxing (and kickboxing) Basics Tutorial Video where we go over the breakdown of each movement you will perform in a boxing workout.

With demonstration and careful instruction you will quickly learn the ins and outs of each boxing technique to get started!

15 Benefits of boxing for women.

Improved aerobic conditioning and stamina.
Increased metabolism for better body composition.
Improved speed and agility.
Faster reaction time.
Better coordination and balance.
Increased core strength and stability.
Build full body strength.
Improved mobility.
A good challenge for short or long term goals.
Highly variable to reduce workout boredom.
Can be modified for all levels of experience.
Shadow boxing is low impact.
Stress reducing.
Improves sleep quality.
Boost confidence and capability.

As with every form of exercise, you get out of it what you put into it. So be sure to focus on technique and put forth your best efforts to reap the benefits of boxing.

Plus, boxing is a great way to unleash your inner athlete. It’s a great way to workout if you get bored with traditional methods and want to improve other aspects of yor fitness that go beyond strength and cardio.

Is boxing good for anxiety?

Boxing can help women feel confident, empowered, and less stressed. This high intensity form of training allows you to let out pent up frustrations allowing for a better sense of mental clarity.

Plus, boxing is a more aggressive form of exercise. Each session can leave you feeling decompressed and more in control of your negative emotions.

Just like any form of exercise, boxing can help improve your quality of sleep and therefore further improve your state of mind.

Keep in mind that challenging workouts require and improve mental resilience, which can translate into your everyday life. Helping you to handle everyday stress with more ease.

How does boxing affect the female body?

Boxing will help women boost their metabolism, improve athletic performance, strengthen their core, and increase stamina and endurance.

Because boxing is an intense form of full body training, women can expect to see improvements in body composition (more muscle and less fat) when combined with a healthy diet.

If you are looking for fat loss, check out my post Get Dramatic Results By Boxing For Weight Loss.

How fast can boxing get you in shape?

When boxing at least 3 times per week, you can expect to see improved physical fitness and body composition in as little as 4 weeks.

To maximize performance and minimize burnout, be sure to eat a macro-balanced diet of nutrient dense whole foods.

Opting for foods that are minimally processed will ensure they offer a lot of vitamins and minerals without the added empty calories or ingredients that can affect your diet negatively.

For more guidance on what clean eating looks like, head over to my post Clean Eating To Make Your Fitness Simple. Then you can download one of my Meal Plans for women that are looking for more structure in their eating habits.

13 Boxing For Women At Home Workouts

Below you will find 13 of my best at home boxing workout routines designed for women. Each of these are in follow-along video format and are full-length so you can workout right there with me!

Each workout is filled with detailed technique pointers, constant motivation, and modifications so they can be done by most fitness levels!

No Equipment Cardio Boxing Workout

Take your fitness to the next level while you have fun with this cardio boxing workout. No equipment or experience needed to jump in as this boxing workout uses short combos that are easy to follow if you are a beginner and can be tuned to meet your ability even if you are a pro.

Full Body Boxing Workout At Home

Join me for a killer full body boxing workout at home that includes strength and cardio. This at home workout alternates between strength and cardio boxing mini circuits for a total body burn that hits every muscle group. This quick workout routine is what you are looking for when you want to sweat and get stronger in one session.

Strength & Shadow Boxing Workout At Home

Get a killer sweat in with this strength and shadow boxing workout at home. This full body workout is designed to give you a serious strength and conditioning athletic style burn. We will alternate between dumbbell and boxing circuits to incorporate strength and power exercises between shadow boxing rounds.

Boxing Workout with Resistance Bands

Stay fit with this home boxing workout with resistance bands. Using a set of mini loop resistance bands we will alternate between supersets of lower body strength and upper body cardio boxing for a killer full body workout. This workout will help improve lower body muscular strength and upper body endurance. Alternating strength and cardio is an efficient form of an effective workout routine you can do at home. This workout video is great for women that are looking to keep their routine fun and challenging.

Cardio Boxing Workout For Upper Body With Resistance Band

Improve upper body strength, stability, speed, and power with this at home cardio boxing workout. Using a mini loop resistance band we will cycle through strength and cardio boxing supersets in under 30 minutes for a quick and effective workout.

Prenatal Safe Kettlebell & Boxing Workout

Turn up the heat with this kettlebell and cardio boxing workout. Working through tabata intervals for a HIIT workout that will have your muscles burning. This is a great workout to get in strength and cardio within one killer workout.

Bodyweight Leg Strength & Cardio Boxing Workout

Sculpt your legs and boost metabolism with this bodyweight workout. No equipment is required to challenge yourself with strength and cardio interval training. Build lower body strength with calisthenics and improve total body cardio with boxing.

Strength & Cardio Boxing Workout

Shred and tone your upper body with this dumbbell and box workout. Alternating between strength and cardio exercises, this upper body workout is great if you are looking to sculpt your arms & shoulders. Grab a set of dumbbells for this at home workout.

Extreme Boxing Cardio Workout

Burn out your arms and shoulders in under 30 minutes with this boxing cardio workout. No equipment is needed to do this workout at home while you build a sweat and improve aerobic fitness and metabolic conditioning. High intensity boxing combined with calisthenics to provide a fun and challenging workout.