Feel the Burn: Boxing Gym Cottonwood, UT

Written by
Legends Boxing
Saturday, April 11, 2020

So, you’ve made the decision to improve your health and have decided to incorporate some exercise into your life- very exciting! You are anything but boring so running hours on end on a treadmill for cardio is not really up your alley and trying to snatch a two hundred pound bar up over your head in crossfit is not exactly your cup of tea either. Maybe pilates is not powerful enough, and martial arts or muay thai just are not your thing. Maybe it was due to a ton of research or maybe it was fate, but somehow you ended up here and are getting ready to sign up for your boxing class for the first time, either by visiting our front desk or calling our phone number! It is okay if you are not an mma fighter already, our personal training will help you, no matter your fitness level. 

Pat yourself on the back because you are about to make one of the best decisions of your life. Not only will boxing help you to get you in shape, but it is an extremely fun and addicting exercise that empowers people to be the best they can be… and what more could you want from your fitness classes! Make a mad dash for your hand wraps  to get ready for one of the best workouts of your life. 

Benefits of Boxing

Believe it or not, but boxing can be seen dating back as far as 3000 BC in Ancient Egypt to later be introduced to the Olympic Games in Greece during the late 7th century. What used to be a grueling sport for only the beasts of men in the world, boxing has evolved quite a bit making it what it is today! Boasting with tons of benefits, boxing is definitely one of the best workouts you can experience, and we will tell you why!

Boxing for Weight-loss

To start, it's important to know that kickboxing and boxing are different. A kickboxing class includes both hands and feet where boxing is hands only. If you are looking to lose a little bit of weight, then boxing is for you! Not only will you find that you can burn over 500 calories per workout, but your body will continue to burn calories throughout the day because of its high intensity nature! 

HIIT stands for high intensity interval training and is one of the best techniques used today to get your heart pumping helping your body to be a fat-loss machine! The training technique consists of giving it your all with 100% effort through a quick and intense burst of exercise. It is then followed by short but active recovery periods. The reason why this is so effective is because it increases the body’s need for oxygen when you are pushing yourself to the max causing an oxygen shortage. When you deprive your body of oxygen, it then needs to rebuild itself to bring those oxygen levels back to normal. This is known as the after-burn effect which forces the body to work harder to build its oxygen stores back up, burning calories up to 16 to 24 hours post workout. 

So, this means if after a challenging boxing workout, you want to sit on the couch and binge your favorite shows while still burning calories – you can! Getting your whole body boxing is an incredible way to exercise as you are constantly moving your body to throw punches, slip and roll, and practice footwork! You are perfect just the way you are, but if you want to burn a little bit of fat then find an awesome gym like Legends Boxing in Cotton, Utah that incorporates high intensity interval training to really help maximize your workout! 

Boxing for Muscle Strength

Not only is boxing a great way to torch fat, but it also helps to build muscles! During a workout, you may kick or punch a heavy bag requiring your total body to engage as you make contact each time.  With every single punch you will feel your muscles ignite helping you to get strong. Some of the muscles used are:


Say goodbye to your chicken wings and say hello to sexy toned arms! Boxing is an amazing choice for those looking to strengthen their arms because it works out both major muscles: biceps and triceps. Your bicep is the muscle that sits on the top of your arm where the triceps sit on the bottom. Every time you throw a jab, your triceps are used to extend the elbow helping each punch to land on its target where your biceps ignite each time when you throw an uppercut or hook. 


Did you know that your core is one of the most vital muscles in your body? Your core is what helps to stabilize you, helping with balance and stability. Some of the other benefits to having a strong core are:

  • Increases power output
  • Decreases lower back pain
  • Helps to improve posture
  • Aids in the prevention of injury
  • Tightens and flattens the tummy
  • Can help to improve respiratory function

With every punch you throw in boxing, your core is engaged because it is what transfers power to your arms! This is why having a strong core is one of the most important aspects for a boxer’s conditioning.


While your core muscles are used for rotation and power, your back muscles are also important! Every time that you throw a punch, your back muscles are activated like how they would when doing a shoulder press. The lats are extremely important in extending your arm and rotating your trunk. The back is also required to pull your hand back after a punch. It is always also important to protect your face especially after throwing a punch which requires your back muscles to retract the arm, therefore working the back muscles as well. 


All power comes from the ground up making your legs one of the most important muscles that you will strengthen from a boxing workout! Since your legs are connected to the ground, they are responsible for pushing off the ground to generate power throughout your entire body which is why all punches that are thrown in proper form are typically thrown with the legs rotating and pivoting. The two largest muscles in your legs that you will use specifically, are the calf muscles and quads.


When your arms get tired, typically it is always felt first in your shoulders making them an incredibly important muscle to strengthen when it comes to boxing. All of the power that you develop from your core and lower body still needs to be filtered through the shoulder joint to help you to throw a strong punch. If your shoulder muscles are weak, you will not be able to hold your hands up to your face properly to protect yourself and you will find it difficult to throw punch after punch. Boxing will help you to build your shoulder muscles whether you are punching the bag or sparring with a partner, prepare to feel the burn!

Boxing for Stress Relief

Studies show that exercise can increase endorphins, improves sleep and can boost your mood which can all help to reduce stress. Boxing is an amazing outlet for those who are stressed because it is typically a workout that you transition from high intensity bursts of exercise and moderate intensity recovery periods. When you are pushing yourself and giving your work out everything you got punching and kicking, you will notice that you do not have much mental power left to think or worry about whatever is causing you stress. 

Another great benefit of boxing for stress is that it is a natural tension relief that occurs in your body every time you throw a punch. Your body produces serotonin when you exercise which is a natural chemical in your brain that works to make you feel happy! If you are looking to let off a little bit of steam, then boxing is a healthy way to relieve stress. Coming in for a power hour can be a quick way to relieve your stress. 

Boxing for Confidence

To take advantage of the many benefits of boxing, find a Legends Boxing near you. The skills you learn, the friends you make, and the regular workouts help you improve your mind and body. Our gyms accommodate all skill levels, so even the most basic of beginners will feel right at home. Get started today!

Everyone wants to feel confident and have a great self-esteem, but this can be tough to achieve sometimes. One of the most important benefits that you will find from a boxing workout is that you will become healthier, stronger and get in great shape which will help to make you feel better about yourself! Boxing will help you to feel empowered as you master each technique over time. You will walk taller with your head held high knowing you are doing the best you can to better your overall health!

Boxing for Fun

Many people find that they have a difficult time exercising because it can be a little boring. Doing the same repetitive mile run on the treadmill followed by crunches on the mat over and over again could make anyone yawn. The trick to sticking to a healthy exercise regimen is by finding something that is fun because otherwise, it can become work or a chore and you will surely quit before you ever get into the groove and get a routine going. 

Another great benefit of boxing is that the classes are always changing, keeping you on your toes at all times making it a new and fun workout every time! Each class will challenge you to push your limits as you are cheered on by your fellow peers. You will notice that the boxing community is one of the most supportive groups out there that will become your biggest cheerleaders as you punch and kick your way to reach your goals!

If you are looking to bring some excitement into your life that can help you to reach your weight loss goals, build muscle, relief stress, build confidence all while having a lot of fun, then we highly recommend giving boxing fitness classes a try! We know the moment you slip on your boxing gloves you will never want to take them off!

Written by
Legends Boxing
Saturday, April 11, 2020