Cardio Boxing vs. Boxer Workout

Cardio boxing classes allow you the experience of slipping on a pair of gloves and throwing solid punches. Though you may work up a sweat and throw a good number of punches over the course of a class, the focus of a cardio boxing class differs from that of a competitive boxing training workout. Both can ask a lot of your body in a workout but the demands differ in several ways.

  1. Repertoire

    • Whether you’re boxing for cardio fitness or boxing to compete in the ring, certain basic skills are the same across both platforms. You’ll be introduced to your fighting stance, the jab, right – or cross -- left hook and right and left uppercut. You’ll also be taught basic defensive moves, like slipping and rolling. However, competitive boxing diverges from cardio boxing when it comes to combining offense and defense. Cardio boxing may use simple combinations of punches with a slip and a roll thrown in, but training for competitive boxing requires that you learn how to block oncoming punches as well as return counter-punches. Slips and rolls are strategic defensive moves in a boxing workout as opposed to a choreographed move in a cardio combination.

    Form

    • Though similar offensive and defensive moves are used in both forms of boxing training, competitive boxing requires absolute discipline and consistency in form. A jab must come straight out with your shoulder up. Your chin should be down in your guard and your elbow should be up when delivering a hook. Lastly, all your punches should be thrown using your entire body rather than just from your arm. Proper form is essential for developing effective, speed, power and skill. Using correct form also ensures that you’re in the proper position to defend yourself and prepared for an immediate counter move. Cardio boxing may use the same moves but doesn’t demand the same precision with each movement. There’s less at stake if your jab isn’t quite so snappy or your targeting is a little low with your left hook. However, such discrepancies can be the difference between victory or being knocked out in the ring.

    Intensity

    • Cardio boxing looks to provide a workout that elevates your heart rate and challenges your cardio endurance and conditioning. Classes may last anywhere from 45 minutes to an hour and the punches thrown are usually not meant to do damage or land with a great deal of impact. Lighter intensity in the punches allows you to punch repeatedly over the duration of the class without completely gassing out or injuring yourself. However, a competitive boxing workout requires you hit with as much speed and intensity as possible each time you work with a heavy bag. Mitt work focuses on speed but still requires greater precision and intensity in each punch than a cardio boxing punch. A full boxing workout requires as much intensity as you can give for repeated, three-minute rounds as opposed to milder, continuous moves over the course of a 45-minute cardio boxing class.

    Beyond Punches

    • Cardio boxing classes focus on the class as the primary source of cardio conditioning and skill training all in one. Some classes may incorporate light jogging or rope jumping in addition to shadow boxing and bag work. But competitive boxing training goes beyond repeated punch combinations, bag work or mitt work. True boxing training incorporates distance running, sprints, sparring and boxing-specific conditioning drills to comprise a total workout. Rarely does contact happen in a cardio boxing class. But contact drills and sparring are a regular and essential part of competitive boxing training. Contact work conditions fighters to take a hit and teaches them how to develop a fight strategy based on their opponent’s moves.