Cardio boxing classes combine timed bag rounds with conditioning drills in a 45 minute session. They are non contact, suit every fitness level, and you learn real punching technique while you train.
The structure of a class
- Warm up, 8 minutes. Skipping, footwork and mobility.
- Technique, 7 minutes. The combination for the day, taught slowly.
- Bag rounds, 20 minutes. Work and rest intervals at your own pace.
- Conditioning, 7 minutes. Core and bodyweight finishers.
- Cool down, 3 minutes.
How cardio boxing compares
Work and rest rounds are a form of interval training. The CDC notes that one minute of vigorous activity is worth roughly two minutes of moderate activity, so a hard 45 minute class goes a long way toward the weekly 150 minute moderate target.
Unlike a treadmill, every round trains your legs, hips, core and shoulders together, and you are learning a skill instead of watching a clock.
Do you need to be fit?
No. You choose the intensity of every round. Beginners go steady, regulars push harder, and the coach keeps an eye on both.
Seven class times a week
Monday, Wednesday and Friday at 6:00 AM, and Tuesday and Thursday at 9:00 AM and 5:00 PM. Pair them with Bootcamp or Strength and Strike for strength work. The class schedule has every slot.
Who cardio boxing suits
Anyone who wants the workout without contact, people using boxing for weight loss, and members of our boxing classes for women looking for extra sessions. Membership for cardio and bootcamp only is $95 a month; see the membership page.
What to wear and bring
Breathable athletic clothes, cross trainers rather than running shoes if you have them, and water. Gloves and wraps are available to borrow. Eat something light an hour or two before an early class so you have energy for the rounds.
Cardio boxing or a HIIT class?
Both use intervals, so the conditioning effect is similar. The difference is what you walk away with. A HIIT class repeats the same movements; cardio boxing classes teach you a skill that keeps improving, which is the main reason members stay with it. You also get a coach correcting your technique, which protects your shoulders and wrists over time.
How often to take cardio boxing classes
Two or three cardio boxing classes a week, with a rest day between hard sessions, suits most people. Add one Bootcamp or Strength and Strike session for the two days of muscle strengthening the CDC recommends. If you are new to exercise, start with two classes and build up once the soreness settles. Consistency over months matters far more than any single hard week. Track how many classes you attend each month; it is the number that predicts results.
