May 25, 2025, 12:54 pm | Read time: 7 minutes
Looking for a blend of strength training, boxing, HIIT, and relaxation? Fitboxing is the perfect choice for you. What makes it special is that the sport is performed to the rhythm of music and incorporates various elements from kickboxing, boxing, and Muay Thai.
The trend from the U.S. has gradually made its way to Germany. But what exactly is behind the hype? Trainer Alma Sonnenberg introduces the new sport of Fitboxing and explains its origins, effects, and the current state of research.
Overview
What Is Fitboxing?
Fitboxing combines fitness and boxing into a highly effective workout. It includes elements of strength training with dumbbells, kettlebells, or medicine balls, as well as endurance and coordination training from boxing. A Fitboxing session lasts about as long as a regular sports class, between 40 and 60 minutes. The structure of the session depends on the studio and trainer. While Fitboxing is done in a group, the fighting is done individually, such as against a punching bag.
Where Does Fitboxing Come From?
Fitboxing originated in the United States but is spreading worldwide. The focus on fighting against a punching bag rather than another person is seen as a positive aspect. Additionally, unlike traditional boxing, it is not competition-oriented, significantly reducing the risk of injury.1
The Effects of Fitboxing
As a full-body workout, Fitboxing impacts multiple levels: physical, mental, and cognitive.
On the Body
Fitboxing is excellent as a full-body workout. Fitness elements train muscle strength, while boxing enhances muscle endurance. This combination quickly builds muscles and is a lot of fun. It activates fat-burning processes, allowing up to 800 calories to be burned in a single session.
In traditional boxing, the body posture is forward due to punches and kicks, necessitating compensatory training for the muscles. In Fitboxing, this compensatory training is integrated through full-body workouts with weights.2
On the Mind
Fighting against a punching bag and learning the punches builds self-confidence, self-esteem, and a sense of self-worth. A strong self not only helps in training but also in everyday situations where one might have previously felt insecure, uncomfortable, or overwhelmed.3
On the Brain
While thoughts can slow down, the brain is hard at work. Fitboxing often involves boxing a specific sequence or choreography to the beat. This challenges not only stamina and agility but also coordination. Executing the right punch at the right time—from above, below, sideways, and then suddenly a kick in between—enhances memory, particularly the cerebellum.4
Besides coordination, the cerebellum is also responsible for balance and posture. The rapid sequence of punches and the frequent shifting of weight directly train balance without one even noticing.
Current Research on Fitboxing
Since Fitboxing is a relatively new sport, there are no studies on it yet. However, there are several studies on boxing that report positive effects:
Strengthening the Psyche
The study “Boxing as an Intervention in Mental Health: A Scoping Review” compiled scientific and gray literature on non-contact boxing as a potential therapeutic measure for mental stress. A total of 16 studies were considered. The results suggest that boxing could have positive psychological and physical effects. There are indications of a possible increase in self-esteem, self-confidence, and concentration. Some studies also describe improved mood and a potentially cathartic effect on anger and stress.5
Improvement of Physical Performance
Another study examined the effects of a structured boxing training program on physical fitness and technical performance. Thirty-two male athletes were randomly divided into a training group and a control group. The training group completed a 120-minute program three times a week for eight weeks, while the control group did not receive specific training.
The results suggest that boxing training could have positive effects on various fitness aspects. There were indications of increased punch frequency within a set time frame and improvements in offensive and defensive performance compared to the control group.6
These studies provide initial indications that boxing training can benefit both the psyche and physical fitness—for example, through increased self-confidence and improved endurance or coordination. Whether these positive effects also occur to the same extent in Fitboxing is not yet certain. More studies are needed to specifically investigate how Fitboxing works.
The Pros and Cons of Fitboxing
Pros
During the session, muscles and the body are comprehensively moved. The endurance training from the boxing component promotes and improves cardiovascular protection. The exercises benefit not only the body but also coordination. Focusing thoughts on boxing for at least 40 minutes strengthens concentration skills and provides an opportunity to escape daily worries and reduce excess stress. Boxing in sync with the music and beat creates a wonderful group feeling, even if the people around you are strangers. Everyone has the same goal: to exert themselves.7
Cons
The fitness component often involves exercises with kettlebells or dumbbells. Consequently, there is no machine to help perform the exercises correctly. These are free exercises, which are very effective and efficient for targeting the right muscle but also require a lot of attention to proper execution and technique. They are not particularly suitable for beginners, as they often lack the necessary body awareness to recognize potential execution errors. The same applies to boxing punches. Even if they may seem simple from the outside, they require the right technique to avoid injuries.8
In most Fitboxing sessions, a video of the exercises and routines is shown and/or a trainer accompanies the session to provide support and corrections if necessary.
Different Punches to Practice
In boxing, there are various punches. However, one thing applies to all: The punch comes not only from the shoulder but also from the hip, knee, leg, and torso. This means the hip rotates in the direction of the punch. The knees remain loose to ensure stability and flexibility. When executing the punch, the momentum comes from the hip rotation and the extension of the leg on the punching side. This momentum transfers to the torso, into the shoulder, and is finally converted into power in the punch. If this is not observed, there is a risk of overloading or dislocating the shoulder. The hand not punching is always placed in front of the face for protection during all exercises.
The Jab
The jab is a straight punch executed with the lead hand. For right-handers, this punch is done with the left hand. For left-handers, it is the opposite—the right hand is used.
The Cross
This is also a straight punch, but this time executed with the punching hand. For right-handers, it’s the right hand, and for left-handers, it’s the left hand. The hip is slightly rotated here.
The Hooks
Hooks, or side hooks, can be executed with either the left or right hand. The respective arm is not extended but brought to a 90-degree position to attack the opponent.
The Uppercut
It belongs to the upward punches and is used more often than its lesser-known counterpart, the overcut. In the uppercut, the arm is bent and punches upward. It can be executed with either the right or left hand, referred to as the left or right uppercut, respectively.9
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How to Start with Fitboxing?
In short: Just muster the courage and book a trial session at a Fitboxing studio or a gym with boxing classes. It’s best to call ahead to find out what equipment is available on-site and what should be brought along. The cost for a trial session averages around 15 euros.
Alternatively, there are numerous YouTube videos where boxing and fitness exercises are demonstrated—ideal for practicing at home.