Home » HIT Like A Girl & get in shape! 7 Surprising Benefits of boxing for women-

HIT Like A Girl & get in shape! 7 Surprising Benefits of boxing for women-

by Lisa Marinkovich
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Hi friends, I have recently discovered a fun new workout – boxing!  I want to share why I enjoy the heavy handed sweaty workout so much and why boxing is beneficial for women. I hope you give boxing a try. It’s been a powerful way to gain strength physically and mentally here is why….

Why Box?

When you envision boxing, you may picture Rocky Balboa duking it out in the fight of his life. But boxing is not just a sport anymore. It’s become one of the hottest workouts for anyone, notably women.  I am absolutely obsessed! It’s a meditative, sweat-dripping workout that drives me to be mentally and physically present.  I always sense a rush of endorphins as I get into the rhythm and flow of the movements. It’s hard to define the experience…..it is very cathartic, and leave class on a natural high.


The first time I walked into boxing class, I didn‘t have a clue what to expect. I must admit, I was apprehensive because I could see myself making a complete fool of myself. Before I knew it, sweat was running into my eyes as I struggled to keep up with the brisk flow of each boxing sequence.  I completed the class feeling exhilarated and ready for more.

The movement, tempo, and rigor required in boxing use mental coordination, which keep you mentally fit. It’s been proven that Parkinson patients who box, have delayed symptoms. It’s the real deal. Your hand and eye coordination will improve the more you box.

Fitness boxing includes swigging at a heavy bag and does not include sparring with a partner but instead incorporates punching a breeder’s pads, the air, or a bag, so no one gets injured.

In spite of the stereotype, boxing has, slithering on boxing gloves (mine are pink) makes you feel powerful and ready to take on the world, unlike any other fitness classes I have ever experienced.

Boxing or HIT Boxing as it is often termed it is an intense, fully-full body workout that can burn between 400 to 1,000 calories per hour. Yup, you heard that correctly! Hitting a sizable bag without getting hit back is not only gratifying but also empowering! It is the most physically demanding style of training, according to a study conducted by ESPN. But besides being an intense, diverse form of exercise, boxing is a stress reducer and a morale booster!

Women Who Kick Some Booty

It’s not for everybody, but it is exceedingly popular amongst women who choose to crank up the intensity, forget about their busy lives, drama and throw serious punches to kick some booty.

My workout tribe of women

I workout with 2-8  gals at a time. It’s apparent; women who box together stick together. The group of ladies, who I sweat with, has become a passionate group we now call our “tribe.” The positive energy and vibe we all gain from sweating together is hard to describe. We all have our own rendering of what female strength is, but I think we can all agree that now is the ideal time to be a strong woman. It’s more important than ever.

Speaking of strong, the moment I threw my first punch, I felt a unique sense of self-discovery…. An unmasked strength I never realized I had. From that point, I was hooked.

Apparently, Victoria’s Secret Angels and runway models such as Gisele Bundchen, Adriana Lima, Karlie Kloss, and Romee Strijd, and Gigi Hadid, seem to be addicted to the workout benefits as well. If you have drive and determination, you will love boxing, and you certainly do not to be a “knock-out” to box.

Boxing Gyms And What To Expect

Boxing studios are popping up all over the country as more people discover the benefits of the fitness craze. There are usually two types of boxing workouts: Training for competitive boxing in the ring, and HIT training that focus on helping people get in better overall shape. Some gyms offer both types of training.

The good news is that you can start boxing at your own pace since boxing and kicking are using your own body weight. Find a class and instructor that you will commit to for consistency sake. If you box once, twice or three times a week, work towards gaining more strength by putting more effort and hard work into your workouts.

The Instructor

Please note that the instructor is a crucial part of a successful workout session. Our instructor, Castor Guzman, is one of the main reasons I keep coming back. Find an instructor that will encourage and push you to be the best you can be. An boxing instructor must have a background and trained in boxing as well. 

7 Surprising Boxing Benefits For Women

1.  Mental Benefits  

 Boxing is really liberating as you punch your bag as hard as you can. It’s fun as the music blasts, and you start to feel your stress melt away. When I box it helps me process what is going on in my life and it opens my mind to new things in the midst of every punch. I came up with the idea to start this blog when I was a sweaty mess punching a bag. According to SHAPE Magazine’s article ‘Why You Need to Start Boxing ASAP,’ boxing is an all-encompassing workout for the mind and body.

2.  Burns Fat      

Boxing burns fat as it focuses on shoulders, legs, back, gluteus and chest. There is a potential to burn 13 calories a minute! A two-for-one cardio and strength workout, boxing improves overall fitness, says Jessica Matthews, an exercise physiologist for the American Council on Exercise. “In addition to boosting your strength and cardio, boxing improves many skill-related parameters of fitness, including balance, coordination, reactivity, and agility,” she says.

3.  Self Defense Skills

It also helps women to sharpen their self-defense skills and confidence. Learning the techniques and tricks of boxing helps to empower the women, and this also increases their self-confidence and improvises the strength.

4.  Better Posture

A strong core and back makes for a better posture. Many women have reported that after practicing boxing the back pain has eliminated permanently. While training you maintain a straight posture, and gradually you achieve a better body alignment.         

5.  Increased Confidence  

There is something about hitting a bag with boxing gloves that make you feel like a bad-ass.  You have to trust me on this one.

6.  Enhanced Cardiovascular Health    

Boxing ignites many muscles at the same time, so your heart has to work extra hard to pump blood and oxygen to them, thus giving your heart quite the workout.7.  Stronger Bones                                                                                 

We all know that weight-bearing exercises build stronger bones and boxing is a weight-bearing exercise.

How to throw a punch


Photos from shape magazine

#1. Stand with your right foot forward, arms on guard. Rotate your body and throw a double jab with your left arm by quickly doing two jabs in a row.

#2 Next, throw a right cross punch (think of punching across your body), then repeat a single jab on the left. Quickly “cover” (imagine you are trying to protect your torso from your opponent’s punches) by twisting your upper body (hips stay still) and bringing your right elbow to your belly button. You are now in a crouched position.  Quickly reverse to the left, and then repeat one more time to the right (the pace of this move is rapid, try counting “1, 2, 3” as you do it to keep your tempo up). Return to start. That’s one rep.

Repeat 10 times in a row as quickly as you can, and then switch your stance and do 10 reps on the other side.

Take away:

Give boxing a try and throw some punches, it’s as empowering as hell! If you give boxing a try, please let me know if you liked the workout.


Lisa 🙂

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