Why Boxing Beats Running as the Ultimate Cardio Workout

Why Boxing Beats Running as the Ultimate Cardio Workout:

Running is often the default choice for cardio. It’s simple, accessible and gets your heart rate up. But when it comes to efficiency and overall conditioning, boxing makes a strong case as the superior option.

Here’s a breakdown of how boxing compares to running and why it may be the better choice for your fitness goals.

1. Boxing Engages the Entire Body

Running mainly targets your lower body as your legs do most of the work, while your upper body remains relatively still.

Boxing, by contrast, is a full-body workout. Every punch draws power from your legs, rotation from your core and strength from your shoulders and arms. You’re also constantly moving through shuffling, slipping, ducking, so your entire body is activated throughout the session.

This not only builds cardiovascular fitness but also develops coordination and strength across multiple muscle groups.

2. It Naturally Incorporates Interval Training

Boxing sessions are usually structured in rounds (for example, 3 minutes of work followed by 1 minute of rest), which mimics high-intensity interval training (HIIT).

This format pushes your heart rate up during each round and allows brief recovery in between, improving both aerobic and anaerobic endurance. It’s a more dynamic way to train compared to steady-state cardio like running, where intensity often stays the same throughout.

3. It Builds Strength Alongside Endurance

Running can improve endurance, but it doesn't offer much in terms of strength development, especially for the upper body.

Boxing, however, includes a range of movements that require speed and power. Punching, footwork drills, core exercises and bodyweight conditioning are all commonly part of a boxing workout, helping you build functional strength while working your cardiovascular system.

4. It Improves Coordination and Mental Focus

Boxing isn’t just about physical fitness; it requires a lot of mental concentration. Learning punch combinations, defending, and reacting quickly keeps your mind actively engaged.
This cognitive element makes boxing unique among cardio workouts. You’re not just zoning out on a treadmill, you’re training your brain and body together, which can improve focus, reflexes and coordination.

5. It Offers More Variety and Engagement

A major reason people give up on cardio routines is boredom. Running can become repetitive, especially if you’re covering the same routes at the same pace.
Boxing sessions are rarely the same. They often include:

The variety keeps things interesting, making it easier to stay consistent and motivated.

6. It’s Lower Impact Than It Looks

While boxing might seem high-impact, it can actually be kinder on the joints than running, especially over long distances or on hard surfaces. If you're not sparring, most boxing workouts involve controlled movements, soft landings and adjustable intensity.

Exercises like shadowboxing, footwork drill and bag work allow you to push yourself without the repetitive stress that running can place on your knees, hips and ankles.

Ready to Start Boxing?

12x3 is a boxing gym based in Aldgate, East London, offering authentic boxing classes and one-to-one training sessions delivered by professional boxers and former champions. Founded by IBF World Champion Darren Barker and former England Captain Ryan Pickard, the gym focuses on teaching the fundamentals and discipline of real boxing.

If you're completely new to the sport or have prior experience, 12x3 provides a structured and professional environment to develop your skills. Contact us today to begin the ultimate form of cardio!