Women

Maybe you’re not the fighting type, but here are some facts that will get you in the ring: Boxing blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs.

Description: Boxing blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs.

Boxing blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs.

1.    Suit Up

Wear moisture-wicking clothes that don’t restrict your movement and cross-training shoes, which are specifically designed to support your feet during side-to-side movements and cushion them to absorb shock.

2.    Be Hands-On

If you’ll be hitting a punching bag or sparring with a partner, you’ll need gloves. Borrow a pair from the gym for your first class, but if you think you’re going to continue, buy your own— they get sweaty, so sharing isn’t ideal. Either way, bring along hand wraps (from $7; dickssportinggoods.com) for extra protection; ask your instructor to show you how to put them on, making sure to cover your knuckles, thumbs, and wrists.

Description: If you’ll be hitting a punching bag or sparring with a partner, you’ll need gloves.

If you’ll be hitting a punching bag or sparring with a partner, you’ll need gloves.

3.    Assume the Position

Most punches begin in a boxer’s stance. To do it: Stand with your feet shoulder-width apart and staggered, one foot in front of the other with knees slightly bent. Pull your shoulders back and abs in tight, look straight ahead with your chin tilted down, and hold your hands in fists on either side of your chin.

4.    Throw Some Punches

Boxing classes introduce the basic moves first (see ‘Boxing Speak, right) and add on to them, so don’t worry about jumping into combos. Whichever move you’re doing, though, lead with your torso rather than your arms.

Description: Whichever move you’re doing, though, lead with your torso rather than your arms.

Whichever move you’re doing, though, lead with your torso rather than your arms.

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