Benefits of Combat Training in the Gym

MMA Cage Workout
MMA Cage Workout

Get stronger and fitter in the combat zone

We provide all members with access to our great quality combat facilities so that regardless of ability and fitness level, have a go and work on improving your fitness and general health.

Our full-size boxing ring will rival any boxing gym and the Mixed Martial Arts cage presents a unique opportunity to strengthen your body. Training in the combat gym zone will not only help you to strengthen muscles but also help you to lose weight and burn body fat.

Work on weight loss and fat burn

Wanting to lose weight fast? Try a workout using the combat gym zones at Xercise4Less gyms. By including boxing and Mixed Martial Arts into your workout programme, you’ll be taking on a serious fitness challenge and push your heart rate to its peak meaning that you’ll burn a large amount of calories in a short period of time. Burning excess calories will help you to lose weight quick and leave you feeling a lot more body confident.

It doesn’t matter if you have no combat-style training, we encourage all of our members to give it a go and try something new. Using the boxing equipment is a real physical challenge but definitely one that you won’t regret because after your workout you’ll feel happier, much more energised and relaxed.

Combat training is an intense full body workout that will improve your strength. Sparring in the ring will use muscles in your arms, legs and core. Boxing bag workouts can be as challenging as you like but are guaranteed to work multiple muscle groups at one time. Try a couple of punches and then some short sprints, or even 10 punches and 10 burpees, and just repeating this process. This mixture of cardio and strength training will you lose weight and burn excess body fat in shorter period of time.

Boxing Bag Workout

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Improve your mental health strength

Another amazing benefit of combat workout such as using the punching bags or having a spar in the MMA cage is that it will do wonders for your mental health. Think about your really bad days, when you’re stressed and feel stretched and overworked. Imagine that you were able to let all of this out on the boxing bags or by shadowing boxing in the ring.

Everyone should be working on their mental health regardless of their physical ability. This is where the combat gym zones step in. They provide you with enough space to workout for however long you like to become mentally stronger. By releasing your stresses from a long day at work on the combat gym zones in our gyms, you’ll feel happier and much more relaxed in every day life which is something that we all need a bit more of.

Not forgetting about endorphins. Endorphins are what your body produce during exercise so that once you finish your workout you’re left feeling much more relaxed and happy. You may initially find the combat zone intimidating but when you think about the after effect, it’s worth giving it a go!

Benefits of MMA training - combat

Join Xercise4Less Gyms today

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experience gym goer because our quality cardio equipment, free weights, resistance machines and combat gym zones can help you to lose weight. Our members also find everything that they need to reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes such as Les Mills, spin and legs, bums and tums.

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Boxing Ring Workout Guide

Boxing Ring Workout Guide - Hand-Eye Coordination
Boxing Ring Workout Guide - Main

Enhance your fitness in the ring

Step into the ring to enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Boxing Ring Workout Guide - Kicking

Reduce stress with high-intensity training

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

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Improve hand-eye coordination through sparring

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Ring Workout Guide - Hand-Eye Coordination

Build strength with combinations

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Ring Workout Guide - Combo

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

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Punchbag Workout Guide

Punchbag Workout Guide - Hits
Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

Build your cardio and physical fitness through the punchbag. Put on a pair of boxing gloves and repeatedly hammer away at the punch bag. This will provide you with a high-intensity workout, burning the calories and blasting belly fat in order to help you to achieve your fitness goals. You can incorporate several techniques when using the punchbag, ensuring you give your body a testing workout.

Aside from the physical benefits, the punchbag also offers benefits to your hand-eye coordination by forcing you to focus on a specific target, honing in on certain spots of the punchbag for optimum results.

Punchbag Workout Guide - Hits

Improve your aerobic fitness

Boost your aerobic fitness by hitting the focused target. The simple act of moving around a target means you are constantly changing body positions and challenges the cardio respiratory system. Throwing punches for at least two minutes at a high level of intensity provides a great workout. As well as improving your aerobic fitness, you can boost your core stability and coordination. This is done by remaining on your toes, transferring your body weight from foot to foot as you strike the selected target. Once you are in full flow, your core will develop and throwing a combination of punches helps your coordination, so you are in total control of what you are doing. Furthermore, the coordination and balance mean that your posture remains correct and provides support to your body, preventing you from falling when you make sudden movements.

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Increase power, strength and endurance

Your power will also benefit from a punchbag workout as you are focusing on as many muscles as you can throughout the exercise. The main muscles that are used are; arms, shoulder, chest, back and waist to help generate power through your upper body. When performing punches such as upper cuts and hooks, you make full use of your back and arms whilst straight jabs give the chest and shoulders attention.

The main perception of boxing is all about power and strength. However, your stamina and endurance will dramatically improve with such a high-intensity workout. You can even add this to a HIIT workout, making sure you get your full session of cardio in, as well as building up your muscle mass. You can also blast that belly fat and lose weight through the punchbag. As the core elements of the exercise are based around aerobic fitness, you will rapidly burn calories as you encounter resistance from the punchbag as you hit it, causing your muscles to become firm and toned. With this comes a reduction in body fat percentage, adding a whole host of health benefits such as reducing the risk of diabetes, heart conditions and high cholesterol.

Punchbag Workout Guide - Stock

Punch away your problems

Boxing and combat exercises offer assistance to your mental health as well as your physical wellbeing. Constantly hitting a heavy bag will help to build your confidence and self-esteem, as well as developing new-found techniques. As you continue to pound the punchbag, all the negative stress from the body will quickly evaporate as your mind is totally focused on the task at hand. You have no time to think about other things as you are participating in a physically exhausting, aggressive exercise. It also allows the body to release endorphins, improving the mood and counter the feeling of depression or aches and pains which are the result of exercise.

Why Xercise4Less Gyms

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Fight The Calories With Our Dedicated Combat Training Zone

Combat Training - Main
Combat Training - Main

Build your fitness with a combat workout

Pick up the intensity and give yourself a combat workout to smash your fitness targets with Xercise4Less Gyms. Put on the boxing gloves or make your way into the MMA cage to improve your cardiovascular fitness and burn calories.

Combat sports offer a fantastic way to get fit, engage with friends and develop your self-confidence through real fitness. Combat exercises will get your heart going with periods of high-intensity exercises, building up your fitness and endurance in the process.

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Try different combat exercises at Xercise4Less Gyms

Here at Xercise4Less Gyms we provide you with the facilities to enhance your fitness, and the combat zone is no different. Come with a friend for sparring sessions, or train on your own with the punch bag. Whether you have had a busy day at work, want to get your heart pumping or just want to de-stress from day-to-day life, get involved at one of our friendly, inclusive gyms.

In addition to solo workouts, we offer a range of body combat fitness classes to supplement your training. Classes such as BODYCOMBAT are ideal to get your pulse raising and keep you motivated throughout your session. BODYCOMBAT is totally non-contact, which is perfect for those not comfortable with direct sparring.

Combat Training - Boxing Ring

The benefits of combat training

Combat is a great way to rapidly improve your fitness, as it helps to bolster your heart and lung function as well as benefitting your posture, core strength and stability. A rigorous workout, combat exercises such as boxing and MMA maximise your calorie burn, both during and after your workout. Not only does combat training boost your cardiovascular fitness, it is also a great source of muscle toning and developing your bones and ligaments. This also helps to give you better muscular endurance, meaning you can perform physical activities for longer whilst offering resistance to fatigue or trauma.

Boxing Fit - Action Shot

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Join Xercise4Less Gyms Today

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Get Fighting Fit With Boxing Exercises

Get Boxing Fit - Main
Get Boxing Fit - Main

Punch up your fitness goals with a boxing workout

Enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves and get yourself in the ring to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Reduce stress with intense physical activity

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

Boxing Fit - Equipment

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Boxing clever: improve your hand-eye coordination

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Fit - Sparring

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Building strength through combat fitness

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Fit - Action Shot

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Join Xercise4Less Gyms Today

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms