Mental Stimulation

Boxing is tough, but an hour in the ring disappears quicker than the same time spent on a treadmill. “It’s fully absorbing,” says Trevorrow, “so the mind won’t go wandering too often.” It’s also perfect stress relief; you can’t hit your boss, but you can take out your full in-tray frustration on a punch bag.

Coordination

“Boxing isn’t about punching,” says Ryan Pickard, former captain of England’s oldest boxing club, Repton, and founder of 12×3 Gym. “It’s about everything you do before you throw a punch.” Think footwork, mobility and the ability to picture your shot while ducking a fist. Even if you never hit anything not wrapped in foam rubber, you’ll be faster and more nimble everywhere, from the football pitch to the squat rack.

How To Train Like A Boxer

So you wanna be a contender? Before you step into the golden ring, these are the techniques to master.

Footwork

You can’t sting like a bee until you can move like a butterfly. “Moving properly is the difference between hitting your opponent and being hit,” says Pickard. He should know; he started boxing at seven, won a youth Commonwealth gold and still trains Repton’s juniors. Make this your warm-up before every session, to build quick feet that can get you into range – and out of trouble. Round 1

• Place two cones around 10 feet apart. Get in a boxing stance – left foot forward, right foot back at 45 degrees, eyes over your left shoulder, and fists by your chin (reverse if you’re left-handed).
• Keeping your feet around shoulder-width apart, move between the cones. You should bounce lightly from foot-to-foot, with your weight on your toes. “Never look down at your feet,” says Pickard. In the ring, you’d get hit; out of it, do penance with two burpees.
• At random intervals, stop moving and throw a one-two – that’s a jab then a right cross. “Make sure you rotate your torso, that’s where the power comes from,” says Pickard. Get back into your guard and keep moving. Repeat for three minutes, then take a minute’s breather.

Round 2