If you think it's just a sport for the rough and tough, you're wrong. Boxing is now one of the most popular fitness regimes out there and if it's a lean, toned, strong body you're after then this could the sport for you. Think Hilary Swank. Think Russell Crowe. Channel your inner Cinderella Man and see some amazing results.

What's it all about?
It's not all about beating a punching bag by yourself; boxing is very much a social sport. Classes are usually made up of around 15 to 20 people and concentrate on drills, bag work and pad work. This means you face opposite a coach and throw combination punches at them which they block with their padded focus mitts.

What can I expect at a class?
A typical class will start with a 10-minute skipping warm-up, followed by about an hour of various boxing drills and finishing with a 15 minute calesthenics warm-down. Classes will teach you how to punch properly — it's about technique not strength.

Don't think that boxing is an easy ride, though: it's seriously hard work. Boxing is a high intensity, full body workout that will keep you moving the whole time. When you're not throwing a punch, you're ducking and weaving. "If your fitness is a little below par, you can box slower but you can't stop because if you want to burn fat and get fit, you need to keep your heart rate up. Even during the warm-ups and warm-downs, there's little relief — think push-ups, bodyweight squats and an abdominal work out."

What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It's especially good for toning your bottom and quadricep muscles, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction programme.

There's no need to worry about bulking up, Hilary Swank-style, either. Boxing is very much a high repetition work-out so you'll see tone rather than muscle. It's also very empowering and people really get pumped up and stuck into it during the moves. While it's not strictly a self-defence lesson, after a couple of weeks you'll be able to throw a solid punch.

Is there anything to be cautious of?
Weak wrists are probably the only thing that might present a problem however once you learn how to box properly, you shouldn't be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. You'll learn how to wrap your hands for extra support.

I've never boxed in my life. Will I be able to do it?
Boxing is all about technique so once you pick up the moves you should be fine. If you're not particularly fit then that's not a huge problem. Boxing is actually easier for a lot of people than running, especially for those with excess weight. It's not just a sport for the guys either; women often pick up the combinations faster than men and have more flexibility through their mid-section.

How long until I see results?
If you do two classes a week for a month you will definitely notice a difference in weight and tone. As long as you follow a healthy eating plan and try and include one further cardio class in your schedule a week then you'll see quite dramatic results.