Combat and martial arts
Boxercise
Boxing fitness to music with no contact.
- Hardintensity
- ~525kcal per hour
- Low costbudget
- Mediumimpact
Is boxercise right for you?
Boxing fitness to music with no contact. It is a hard-intensity, medium impact activity that you can do indoors, in a group. Expect to burn around 525 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try boxercise
- Burns calories. At around 525 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start boxercise
Look for a Boxercise class at your gym or leisure centre.
Get the basics: gloves (often provided). Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Combat and martial arts
Kickboxing
Punches and kicks for a serious cardio burn.
Combat and martial arts
Muay Thai
Thai boxing using fists, elbows, knees and shins.
Combat and martial arts
Brazilian jiu-jitsu
A grappling art often called human chess.
Combat and martial arts
Judo
Throws and holds built on balance and timing.
Combat and martial arts
Karate
A traditional martial art of strikes, blocks and discipline.
Combat and martial arts
Taekwondo
A Korean martial art famous for fast, high kicks.
Not sure boxercise is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.