What is Aeroboxing?

Daniel Liden

Aeroboxing, or aerobic boxing, is an aerobic activity that blends martial arts with an intense aerobics workout. It is a non-combat, non-contact exercise that mimics many of the actions performed in boxing but removes them from the context of martial arts. The purpose of aeroboxing is building and maintaining physical fitness; it tones muscles and can greatly improve one's cardiovascular fitness. Most gyms that offer aeroboxing courses place no emphasis on self-defense, but some claim that the exercise can improve an individual's ability to defend himself if necessary. In general, more women practice aerobic boxing than men; it is, however, open to people of both genders and of all ages.

Vigorous exercise causes the pituitary gland to produce endorphins, the body's opiate-like painkillers.
Vigorous exercise causes the pituitary gland to produce endorphins, the body's opiate-like painkillers.

The origins of aeroboxing can likely be found in shadowboxing, a pre-workout or pre-fight activity practiced by many boxers. Shadowboxing involves, at its core, fighting an imaginary opponent; there is no contact and there is only one person involved. Such an exercise helps stretch out muscles that will be used in the upcoming fight; it also helps mentally prepare the fighter. While the goals of aeroboxing are quite different, the specific motions and actions are quite similar. The exerciser throws a series of punches, sometimes coordinated to music or some other rhythm, with no intent of hitting anything.

Aeroboxing combines martial arts moves into an aerobic exercise routine.
Aeroboxing combines martial arts moves into an aerobic exercise routine.

The key aspect of aeroboxing is nonstop motion; the workouts are not particularly long and they do not place an emphasis on specific, strenuous exercises. Those who participate in aerobics classes are, in most cases, working adults; they usually do not have hours each day to spend exercising. Many aerobic boxing sessions last for an hour or less; there are, however, no breaks. This nonstop motion ensures that those who practice aeroboxing get an intense workout in a relatively short period of time, making it easier to fit a workout routine into their busy lives.

The benefits of aeroboxing are not limited to an improvement in cardiovascular and muscular fitness. Aerobic boxing can help lower blood sugar and cholesterol, resulting in overall better health. Additionally, it can help improve one's overall mental sense of well-being; strenuous exercise causes endorphins to be released into the brain, resulting in an overall improvement of mood and a decrease in stress. Aeroboxing, like other aerobic exercise, tends to stimulate the immune system, improving the body's natural abilities to fight off illness. One of the most noticeable benefits of aeroboxing is a general improvement in stamina; engaging in aerobic activity allows one to stay active for longer periods of time without becoming tired.

In general, more women practice aerobic boxing than men.
In general, more women practice aerobic boxing than men.

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Discussion Comments


I have an aeroboxing tape that I do three times a week in my living room. It is intense! After just a few minutes I am panting and sweating. But that is the point right?

I have been doing it for about two months now, and along with watching what I eat I have been able to loose 10 pounds. I'm so proud of myself. By the time that bikini weather comes back I am going to have the best body in town.


Anyone that has boxed before knows that it is absolutely exhausting. There is a reason that boxers are always running and jumping rope. In fact, any decent boxing trainer will tell you that being in good cardiovascular shape is just as important as being strong and fast.

This makes boxing a great aerobic activity. And luckily there are some very creative trainers who have been able to create programs that allow anyone to access all the aerobic benefits of boxing without having to take a fist to the face. Check out the schedule at your local gym. I wouldn't be surprised if they had some kind of aerobic boxing class.


@LisaLou - The non-stop routine of aeroboxing is one thing that sold me on it. I have taken some other exercise classes at the gym, but I never liked to stop or slow down for a break.

By the time everyone took a sip of water, caught their breath and did a little chatting, it was hard to get everyone back on track. I would rather use that 5-10 minutes and keep on with my workout.

Another thing I like about aeroboxing is that I am never bored. Switching up the music helps, but this is one thing I have yet to get tired of.

If I can't make it to the gym I have some videos that I will use at home. I love to exercise because I feel so much better and enjoy the daily dose of endorphins I get every time I complete a good workout.


@honeybees - I would say that aeroboxing is not hard to learn, but it can be intense. If this is something you are looking in to, I would make sure it is a beginners class.

I have been doing this for a few years now, and love the workout I get from it. It is great cardiovascular exercise and also gets my muscles toned up in a hurry.

The biggest thing you might need to work up to is the intensity of the workout. If you like to do something where you can take a break every so often, you might not enjoy aeroboxing.

Our sessions last around 45 minutes, and we don't take any breaks during that time. This includes a warm up, cool down, and different intensities of exercise, but we don't stop for a break.


Is aeroboxing hard to learn? Every January, I vow to get in shape and look for an interesting class that will help me stay motivated and disciplined.

I am not very faithful at consistent exercise and don't consider myself to be in very good shape. I am looking for an easy beginners class that will tone me up, but not be too hard.

This activity looks like such an interesting combination and I think it would be fast moving enough that I would not get bored.

Would this be a good thing to start for someone who is not in the best of shape?


I signed up for an aeroboxing class at my gym. I was a little nervous about this class and didn't know quite what to expect.

I have had years of aerobic training exercise, but have never had any kind of boxing or martial arts classes.

I liked the idea of combining physical fitness with some self defense moves. Come to find out, I didn't have anything to be nervous about.

There were only two men in our class and the rest were all women about my age. Only a couple of them had any martial arts experience, so we all learned together.

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