Boxer beat

Gloves at the ready! Lose fat and build muscle and stamina with boxing – here’s all you need to know to punch up your workout

Hands up who’s bored with their regular HIIT class? Step forward boxing which off ers the same intensive cardiovascular and strengthbuilding workout. Pretty much a two-for-one exercise, boxing also improves balance, coordination, agility and reactions. While it’s easy to think it’s all about swinging killer punches, your legs and torso do as much work and, as you complete a routine, you’ll also work your core, back and shoulders, achieving a full body workout.

Boxing is also a heavyweight fat burner, burning 13 calories per minute, making it as eff ective as running and cycling – on average, 30 minutes of punching a bag will burn around 200 calories. An unexpected benefi t is that boxing is also a great stress-reliever and, as you throw your jabs, your body will release endorphins, making you feel happier.

Whether you spar with a partner using pads or a pair of gloves, use a hanging or fl oor-weighted punchbag, or simply practise your jabs in the air, a boxing workout will boost your fi tness level as you complete swings and kicks. And, if you don’t have gloves, try shadow boxing and use light dumbbells to complete your jabs and crosses. Combine moves with squats, lunges and mountain climbers for a breathtaking workout. There are plenty of online classes or look for a local gym that off ers an introduction to boxing with a qualifi ed instructor to help you channel your inner Muhammad Ali and learn to, “Float like a butterfl y, sting like a bee!”

Box fi t

The benefi ts of boxing… • Improved cardiovascular health • Reduced blood pressure • Strength building • Stress relief • Weight loss

IN What to wear

THE BLUE CORNER…

A high-intensity activity, a sports bra is an essential for women. Layer up with a vest and sweatshirt that are easy to pull off as you warm up. Shorts or leggings allow you to move easily, but ensure they're a good fi t as it’s tricky to adjust when your hands are in gloves.

TWINKLE TOES

While some advocate bare feet, a good pair of trainers works well. However, for a pro performance, avoid heavily cushioned running shoes and lace up a pair of fl at-soled boots with ankle support that enable you to stay on the balls of your feet. feet. being laced into gloves, and you can buy a pair of wraps which will help to absorb sweat. While most classes will supply gloves, if you enjoy boxing regularly, it’s an idea to buy your own for under £50.

IT’S A WRAP

Boxers’ hands are carefully wrapped before being laced into gloves, and you can buy a pair of wraps which will help to absorb sweat. While most classes will supply gloves, if you enjoy boxing regularly, it’s an idea to buy your own for under £50.

Premier match

Whether you’re a rookie on the ropes or a heavyweight with a strong right hook, Jason’s brand-new retreat Juicy Escape will be the perfect place to don a pair of gloves and try your hand at boxing. The luxury sports facilities will include a full-size ring which you can throw your hat into and then beat your opponent to the beat your opponent to the punch! Of course, all matches punch! Of course, all matches will be just for fun and a great will be just for fun and a great way to let off steam while you way to let off steam while you enjoy all that the health resort has to off er.