20,000 + Members. One Standard.
20,000 + Members.One Standard.
More than 20k members have turned rounds into results, achieving stronger bodies and steadier minds, and found the fighter within.
Kellie Frederick
Check out how Kellie lost 100 pounds, started boxing in the Amateurs, and found her Fighter within.
The Science Behind The Work
Evidence from peer-reviewed studies on cardio, power, coordination, and mental health, quoted in their own words
Improved Focus
"It’s very hard to box effectively and multitask... [Boxing] is a great opportunity to develop attention in the moment — accuracy, focus, concentration, and all of those things help develop your sense of self-confidence."Source: Ross Flowers, Sports Psychologist for college, Olympic, and professional athletes, including the Los Angeles Clippers and Los Angeles Rams. “The Mental and Physical Effects of Boxing”
Stress Relief Beyond Belief
"The act of hitting a punching bag during a boxing workout can serve as a form of catharsis, allowing individuals to physically express frustration or anger in a controlled environment. This physical release, combined with the endorphin rush that comes from high-intensity exercise, makes boxing one of the best forms of exercise for stress management."Source: Adams, R., & Kirkby, R. J. (2001). Exercise dependence and associated stress in amateur boxing: A study of psychological well-being. Journal of Sports Sciences, 19(5), 384-392.
Increased Metabolism
"While weightlifting primarily focuses on building muscular strength and hypertrophy, boxing is a multifaceted workout that combines strength with cardiovascular endurance, agility, and coordination. Boxing sessions elicit greater cardiovascular responses due to the continuous movement and high-intensity nature of the sport. This makes it a superior full-body workout for improving overall fitness and metabolic health..."Source: Smith, M. S. (2006). Physiological profile of elite junior and senior amateur boxers. Journal of Sports Science and Medicine, 5(CSSI), 74-89
Better Balance & Posture
"Boxing improves balance, strengthens upper- body and core, boosts endurance, may increase alertness, Enhances mood, helps posture, improves hand-eye coordination, and it’s a Great way to fight mental illnesses."Source: Harvard Health Publishing, “Punch up your exercise routine with fitness boxing”
Promote Longevity
"Research suggests that high-intensity training modalities like boxing can improve mitochondrial function and reduce cellular aging markers, making it a highly effective intervention for slowing the aging process and promoting longevity."Source: Gibala, M. J., & Little, J. P. (2010). Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance. Journal of Physiology, 588(6), 1011-1020.
Burn More Calories, Faster
"Boxing training sessions can burn up to 800 calories per hour, making it one of the most efficient forms of high-intensity interval training (HIIT). The combination of aerobic and anaerobic exercises in boxing elevates calorie expenditure both during and after the workout, due to the afterburn effect (excess post-exercise oxygen consumption or EPOC), which enhances fat oxidation for hours post-training."Source: LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Science, 24(12), 1247-1264.
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More than 20k members have turned rounds into results and found the fighter within.