From jabs and crosses to jumping rope, boxing workouts challenge the whole body. Exercisers at any level can improve fitness by adapting a few moves and adding them to your routine.

Cardio and Calorie Burning

You will rarely stop moving during a boxing workout. Shuffling from side to side, punching, and jumping rope keeps the heart rate up, improving your cardiovascular fitness while also blasting calories. A 150-pound female will burn 199 calories simply using the punching bag for 30 minutes. Add in jumping rope at a moderate pace, and the total rises to 279 calories.

Increase Strength

The force you exert to punch or kick a punching bag challenges your muscles to get stronger. Boxing can improve muscle tone to help you look healthy and fit.

Work More than Your Arms

A strong core is the secret behind a powerful punch. Jabs, uppercuts, and crosses target the abdominal muscles. With each punch, you are getting a killer core workout.

Improve Focus and Balance

Learning new boxing moves challenges your mental focus and improves brain health. Kicks, punches, bobs, and weaves require balance that strengthens supporting muscle groups.

Relieve Frustrations

Holding in anger and frustration can impact our health over time. Activities like boxing can act as a source of stress relief. With a few punches, those frustrations will disappear.

Break Up Exercise Boredom

If you are stuck in an exercise rut, boxing can break up the boredom. Try a quick boxing routine before you run. If you can't make it to a gym, you can do a kickboxing video at home or create a circuit of jabs, crosses, roundhouse kicks, uppercuts, and jumping rope that will improve your fitness.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.