Rumble Boxing Trainer Brad

Quick, Dirty, Effective: The Benefits of Boxing + HIIT

Calgary’s best boxing gym walks you through the perks of punching

Whether you’re a seasoned vet looking to broaden their horizons, or just getting started in the pursuit of your goals, high-intensity interval training (HIIT) is one of the most fun and effective ways of burning calories and transforming your body.

Just like the name suggests, HIIT involves intervals of intense exercise combined with short breaks to catch your breath.

Compared to moderate-intensity constant training – including exercise such as running, cycling and hot yoga – HIIT affects your body more dramatically and gives better results. HIIT focuses on transforming your body through burning fat and gaining muscle at the same time, rather than just ‘losing weight.’

Boxing with us at Rumble is a killer way of hitting your HIIT quota. Our punch-to-the-beat-style workout is designed with HIIT in mind. The result is a pulse pounding and sweaty 50 minutes that guarantees to empower you both physically and mentally.

HIIT has been proven to increase your VO2max – the most powerful and accurate indicator of fitness, life expectancy and endurance – as well as decrease body fat percentage, meaning you’ll transform your body (and life!) quickly. In fact, a study conducted by the Journal of Strength and Conditioning Research noted that after two and a half months of regular HIIT exercise, men and women in said study experienced a 3-4% reduction in total body fat – a noticeable and life-changing difference.

Boxing with us also guarantees an endorphin high that’s scientifically proven to relieve stress, boost your mood, and even amplify your creativity. The British Journal of Sports Medicine has found that regular exercise boosts creativity and positive emotions independently of one another, meaning you’ll come out of the studio happier and better-equipped to deal with what life throws at you.

We’re not kidding when we say Rumble is cheaper than therapy.

Boxing helps you develop awareness of your body, too. Understanding how to move, why your body feels the way it does, and developing coordination and confidence in movement is an essential part of living your best life. What better way to do that than by blowing off some steam and burning some calories at the same time?

Speaking of calories, HIIT – and boxing specifically – burn lots of calories quickly. Compared to other forms of cardio, including cycling, running and hot yoga, boxing has the best bang for your buck. 50 minutes of boxing burns between 500 and 800 calories per session, almost 200 more calories than an hour of any other form of cardio.

HIIT is unique because it fires up your metabolism post-workout, too – meaning that even when you’re relaxing after a sweat session, you’re still burning more calories than you normally would. It’s one of the biggest reasons why HIIT is the best way to melt fat and build a little muscle.

But don’t take our word for it – stop by one of our conveniently-located studios and check it out for yourself. First-timers are always free. Find out why Calgary’s best boxing studio has people coming back for round after round.

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References + Further Reading:

Giacobbi, P. (2003). Naturalistic Assessment of the Relationship Between Personality, Daily Life Events, Leisure-Time Physical Activity, and Mood. PsycEXTRA Dataset. doi:10.1037/e354082004-001

Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devorr, S. T. (2017). CrossFit-based High Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition. Journal of Strength and Conditioning Research,31(7). doi:10.1519/jsc.0000000000001990

Steinberg, H., Sykes, E. A., Moss, T., Lowery, S., Leboutillier, N., & Dewey, A. (1997). Exercise enhances creativity independently of mood. British Journal of Sports Medicine,31(3), 240-245. doi:10.1136/bjsm.31.3.240

T, S., Y, H., Y, F., & W, J. (2012, June 01). High intensity interval exercise training in overweight young women. Retrieved from https://europepmc.org/abstract/med/22648463


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