Boxing

Is boxing right for you?

Hit pads, build fitness and switch off from the day. It is a very hard-intensity, high impact activity that you can do indoors, in a group or with a partner. Expect to burn around 630 calories an hour, based on a 70 kg person.

Takes some practice. Expect to spend up to about £20 a month.

Why try boxing

• Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Builds strength. It works your muscles hard enough to make you stronger over time.
• Clears your head. It is a reliable way to lower stress and lift your mood.
• Teaches a skill. There is always something new to learn, which keeps it interesting.

How to start boxing

1. Join a beginners' class at a boxing gym; you will not spar until you are ready.

2. Get the basics: gloves, wraps. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Tell the coach you are new. A good club will pair you with a careful partner and build contact up slowly.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.