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Boxing Workouts For Women: How To Get Started?

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    Boxing gyms and boxing based fitness classes are becoming increasingly popular amongst women. Both amateur and professional women’s boxing has made great progress in Europe, the Americas, Asia and Australasia.

    Boxing workouts for women have amazing benefits such as improving cardio fitness, muscle strengthening and toning, improved reflexes and improved confidence.

    Trying boxing for the first time can feel quite daunting, but there’s nothing to worry about! You don’t need to panic about buying loads of boxing gear to start with, and there’s no chance of getting hurt in your first session because it will always be a non-contact sport at the beginning and for as long as you want to be.

    Boxing for women is having a moment. In the last few years, we’ve seen boutique fitness studios dedicated to boxing classes open up, while bigger gyms jumped on the trend and added boxing classes to their schedules.

    Boxing at the gym or from the comfort of your own home is not only a great way to work out, but it’s also empowering. It burns fat, builds muscle, and helps you keep fit. Plus, it’s also a total mood-booster and will leave you feeling strong and powerful. 

    Boxing is still seen as a very masculine sport. The classic image is of two men in a ring punching each other for points or until one of them is knocked to the ground, unable to get up. But whilst boxing is a contact sport, there is no reason why you can’t use the same techniques without punching someone in the face.

    If you’re worried about being gawped at or feeling intimidated by muscley male boxers, find out if there are any female-only boxing gyms or boxing sessions near you. Read on, and you may just be inspired to give boxing a try!

    Boxing Workouts For Women To Improve Fitness

    Do you want to burn fat and boost your endurance, but you are fed up with the typical boring cardio workouts? Want to train your lower and upper body more enjoyably and learn some new skills? Need stress relief? Then, boxing workouts for women is a type of training you should give a shot.

    Did you know that boxing is a high-intensity workout that burns 400-600 calories per hour depending on the intensity and weight? Moreover, boxing is a beneficial physical activity that has similar effects to strength training, meaning it builds muscle strength and a defined body without bulking up.

    Hence, it’s great to substitute for weight training. In addition, because of its complexity, it also boosts the body’s metabolic rate, which leads to weight loss.

    It also improves your reflexes, concentration and hand-eye coordination, making you feel ready for anything! Boxing requires a focused mind, so it’s also a form of meditation and is a great way of taking your mind off any stresses in your life.

    Boxing is really good for the core, arm, and leg muscles because it involves a lot of hip rotation. In addition, it will give your heart a great workout, improve your strength and tone your muscles. Not only will you burn fat, but boxing also helps speed up your metabolism.

    What’s not to love?! As well as the physical benefits, many women find that boxing makes them feel more powerful and improves their confidence in all areas of their life.

    Choose how to train

    You don’t have to compete – most clubs run fitness classes that combine circuit training with boxing techniques, and many gyms and leisure centres have non-contact boxing classes.

    If you do want to spar or compete, your club’s coach will match you with an opponent of similar weight, age and level of experience.

    Boxing gyms are set up to take people from beginners to an advanced stage, so don’t think you will be the only one there who has never boxed before. And don’t worry about what the other people in your class are thinking – they’ll be far too busy worrying about what they’re doing to judge anyone else.

    Boxing workouts for women with equipment

    If you’ve got access to a power ball at home or your local boxing gym, this workout is great for strength and coordination. Ideally, you need a 5 to 10-pound ball for this one.

    Holding the power ball, shuffle from side to side in a circle, changing directions every 15 seconds or so. After a few repetitions, do 30 seconds of squats with the ball.

    Then start over. This will be quite tough for beginners, but you will build up your stamina, and each time you try this workout, it will get easier, we promise!

    Other exercises you can do with a power ball or medicine ball are sit-ups and crunches. Hold the ball and complete the crunches with your arms extended above your chest. You will feel this one on your abs!

    Use a double-end bag to help improve your reflexes and coordination. Practising your punches on a double-end bag will teach you to punch a moving target. This isn’t easy at first, but your precision and timing will improve with practice, and you might even feel ready to get in the ring!

    A No-Contact Boxing Workout

    black leather boxing gloves background athletic girl shakes boxing bandages hands before training

    Have 20 minutes? Then you have enough time to break a serious sweat under Clampitt’s watch. Try this workout at home or your gym for a quick calorie-torcher once you can get through the four basic punches (jab, right punch, hook, uppercut).

    Warm-up: 3 x 2-minute rounds of jump rope with 30 seconds rest between each round.

    Workout: 3 x 2-minute continuous rounds of shadow boxing to work on fundamental skills. Alternate between two minutes of speed punching; two minutes of the “jab, right punch, hook, uppercut” sequence; and two minutes of the “jab, right punch, hook, right punch” sequence. Between each round, complete 30 seconds of push-ups.

    2 x 2-minute continuous rounds of lateral movements with a medicine ball. Holding a 5- to 10-pound ball, shuffle side to side in a circle, changing directions every 15 seconds or so. Complete 30 seconds of squats with the medicine ball between each round.

    15-minute Women’s Boxing Workout for Quick Burn (No Punching Bag)

    This is a rather quick boxing circuit for full-body training. This training for women includes 4 × 3-minute rounds with 1-minute rest between. Hence, it is intensive, but that is why it is so powerful.

    You will have to do jump rope, shadowboxing, alt. straight knees, dumbbell cherry pickers, shadow boxing, and boxing flurries. Each exercise must be done one after another without rest.

    This boxing style workout for girls is very intense, with cardio focused on boxing. A great routine to build lean muscle.

    Speed Bags Workouts

    Speed bags are great for finishing off your boxing workout. Working out with the speed bag will help improve the speed of your punches and your timing and coordination. It’s also a great workout for your arms and shoulders.

    Finally, shadow boxing is a great technique to try. Shadowboxing is one of the oldest and most versatile techniques, which helps to improve many aspects of your fighting ability. If you watch someone do it, it looks like they’re fighting the air!

    You might feel a bit silly at first, but remember that all professional boxers have incorporated this into their training. For example, Muhammad Ali once performed a now-famous shadow boxing routine on TV. So if you train with a boxing coach or at a boxing gym, this is almost guaranteed to be part of your training programme.

    What kit do I need?

    All you need is a pair of trainers, a good sports bra, and comfortable training clothes if you’re starting. Buying your bag gloves is recommended – most clubs will lend you a pair on your first visit. Bag gloves are inexpensive and available from most sports shops.

    You will need boxing boots, a club vest, and boxing shorts for the competition. Protective hand bandages are also essential.

    Hair should be tied back or in a bandana, headscarf or hair net. In competition, it is essential that the boxer with long hair plaits it and wears a bandana or hairnet. Hair grips are not allowed for safety reasons.

    When sparring and competing, boxers must wear a mouth guard at all times and protective hand bandages and force absorbent headgear. Female boxers are also recommended to wear breast protectors and a crotch protector.

    What Are The Benefits Of Boxing For Women?

    Women boxing is an aerobic exercise that has proven to be among the most effective activities to get rid of body fat, build functional strength, and boost endurance. Plus, it is a versatile activity that requires practice, so you will never get bored with it since there is always something new you need to learn.

    Boxing can help women feel strong, confident and powerful in and out of the ring. It’s also a great exercise for helping relieve stress, allowing you to take your frustrations from the day out on the punch bag in front of you. 

    The techniques you learn in boxing provide you with self-defence skills you may never have had before.

    While we hope you never have to use them, it’s always good to be prepared, and knowing the basics of boxing will have you feeling confident should you ever be in a situation you need to defend yourself physically. 

    Also, besides the mentioned workout benefits of boxing for women, it is particularly beneficial since you can also improve your self-defence boxing skills.

    In a nutshell, women’s fitness boxing is a fantastic cardio workout and muscle-sculpting exercise.

    You’ll feel better

    Sport is a great way to produce endorphins, the hormones that give a feeling of well-being. Given the intensity of boxing, you’ll release these hormones very quickly. What better way to relax than by hitting a punching bag after a trying day?

    Learning the striking, dodging and footwork techniques also makes boxing excellent to improve your self-confidence. It would help if you always remembered that this sport would push your limits, which increases your physical and mental endurance.

    Great Effects on Body

    Boxing can have a vast range of positive changes on your body. If you are struggling with having a flat belly wear those cropped t-shirts, or if you want to build a perfect beach body for the next summer season. Then boxing is the best option for all your wishes.

    Women are often worried that strength training can look bulky like males. Well, it’s a common myth, and you shouldn’t believe that. Boxing won’t make you look massive and manly. On the contrary, it is great for toning your muscles and giving them a defined look.

    So, whether you are working on your punching techniques or practising compound movements, boxing can effectively help you in sculpting muscles.

    You’ll Burn Calories And Fat All Over Your Body

    It’s a sport where you’ll quickly start to sweat. You can burn hundreds of calories in one hour of boxing. But, of course, it depends on your level of intensity, the type of exercise, your base level of fitness, and your weight.

    Some of the calories you burn will be those stored in your body as fat - around your stomach, for example. But that’s not all. As boxing is a dynamic sport, the arms, glutes and thighs also benefit.

    Builds Confidence

    Boxing is an individual sport; it helps you build a strong relationship between yourself and your body. In boxing, your performance is dependent on you. There are no teammates on who you can rely upon if you are confident.

    This will help build my self-belief that I am capable of doing anything. When you hold yourself accountable for actions, you build confidence. Your confidence will automatically boost when you are in good condition physically. Boxing teaches you how you can keep your hopes and spirits high.

    Carrying yourself with confidence helps you in all walks of life. With high confidence, you can easily adapt to changes and benefit from whatever circumstances life puts you in.

    two professional boxer boxing black background

    It’s A Sport That Tones And Sculpts Your Muscles

    Boxing is a sport with regular, repeated movements, naturally promoting muscle toning. So whether you’re learning striking techniques, how to move correctly, or doing fitness exercises such as push-ups, squats and crunches, your entire body is put to work and progressively toned: the arms, abs, legs, and glutes, among others.

    Works on Abs. 

    Women always ask fitness experts for tips on having a flat stomach. The simple answer for that is boxing. Your core muscles are engaged effectively during a sparring session or just while hitting the punching bag. 

    In boxing, the plus point is that you can engage lower abs, upper abs, and obliques all in one go. So if doing hundreds of crunches and cardio exercises could not flatten up your belly, then it’s time to try out boxing for achieving those dream abs.

    Toning Legs. 

    The lower part of the body is as important as the upper body. Unfortunately, while working out, we don’t focus on developing legs. In the words of some professional athletes and fashion models, you should train your legs at least twice a week. The body’s structure only looks appealing when your legs complement your upper body. 

    With boxing, you can train your legs easily and get faster results. While boxing, you continuously bounce on your feet, if not even kicking. Due to this repetitive bouncing, your legs muscles are continuously engaged, due to which they develop in less time.

    You can imagine how efficiently your glutes, hamstrings, and calves will be worked when you practice kicks on a punching bag.

    Boxing Improves Your Reflexes and Hand-Eye Coordination

    Your reflexes and eye-hand coordination will improve when boxing

    Punching a speed bag or trying to block a punch from your opponent requires instant reactions and decisions, swift movements, excellent footwork technique to stay stable, and impeccable striking precision, among other skills.

    That makes this exercise type a fantastic way of improving eye-hand coordination, balance, and reflexes.

    Learn Self Defense Skills

    Self Defense has become more important for women than ever before. Self-defence teaches you a lot more than just knowing how to defend yourself. It gives you the courage to discover the world and try out new experiences without any fear. Imagine if a guy thinks of attacking you for stealing your purse, but then he gets his butt kicked in the middle of the street.

    Self-defence is not a skill that only benefits you in time of need; self-defence gives you confidence. Nothing can be more empowering for a woman than having confidence that you can get out of any dangerous situation. There is no doubt that self-defence is a great benefit of boxing for women.


    ‍Box at YOUR own pace. Boxing is a physical sport that quickly works your muscles and gets your heart rate up. If you’re starting, start gradually and listen to your body until it tells you that you can take the next step.

    Because you’re going to use up your energy and sweat a lot, make sure you’ve got some fast-acting carbs available and keep yourself hydrated. 

    Initially, your beginner’s workout should be between 30 minutes to an hour-long. This will provide you with an amazing workout but be prepared to work up a sweat! Boxing training will leave you feeling energised, and you’ll leave the gym on a high.

    Boxing routines help alleviate stress and tension and release endorphins, which will make you feel good. You’ll feel more confident and ready to face any challenges which come your way.


    Is Boxing Good For Women?

    You’ll see the boxing benefits for females after just a few training sessions. This sport strengthens your upper body and helps to burn fat around the belly area. Your heart will also benefit from a good boxing workout, and you’ll see that your blood pressure will drop in the long run.

    Does Boxing Reduce Breast Size For Women?

    The breasts' adipose tissue (fat) will be reduced over time if practised regularly. But almost any strenuous full-bodied working that leads to weight loss will naturally shrink breast size some.

    Do Women Boxers Wear Breast Protection?

    When sparring and competing, boxers must wear a mouth guard at all times and protective hand bandages and force absorbent headgear. Female boxers are also recommended to wear breast protectors and a crotch protector.

    How Long Are Women’s Boxing Matches?

    Women’s boxing has a ten-round limit, and the rounds last only two minutes, with the same one-minute intervals between the rounds. Most fights are set to eight rounds, but as the boxers progress to top-tier competition, they usually fight for a maximum of ten rounds.

    How Many Rounds Are There In Women’s Boxing?

    Women’s championship boxing is ten rounds or fewer, each round lasting 2 minutes instead of 3 for men.

    1. Find a gym. Boxing gyms aren't typically found in the yellow pages, but there are resources on the internet that can lead you in the right direction. ...
    2. Be sure the gym is within striking distance. ...
    3. Be open-minded. ...
    4. Choose your coach carefully. ...
    5. Do judge the gym by its cover.

    So, can boxing be self-taught? Boxing can be self-taught but it's not the quickest and most effective way to become better at the sport because you aren't able to tap into the knowledge of a boxing coach who would be able to help you one to one.

    Best Age to Start

    Specialists in sports medicine believe that boxing classes are better to start from 9-10 years. Starting too early could result in putting the student off, as boxing is hard work and not always as fun as team sports, such as football or rugby.

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