When the term "boxing" comes to mind, some might only associate it with a sport where two opponents are beating the daylights out of each other in an effort to obtain a heavyweight championship. Sure, this is one aspect of boxing, but it can also be looked at in a fitness sense. Boxing, non-contact kickboxing, and even bodyweight cardio kickboxing/bootcamp are all excellent ways to challenge and improve cardiovascular efficiency, tone the core and muscles of the upperbody, and increase agility and hand-eye coordination. If you think that your hand-eye coordination is already exceptional then try hitting a speedbag!
Incorporate shadowboxing into your general warm-up, go a couple one-minute rounds on a heavy bag, or try out a kickboxing class at a local studio or gym. These will all be challenging even to the most physically fit. If you are a runner or biker, incorporate kicks into your workout regime, learn how the core and center of gravity play a dynamic role in your ability to keep a sense of balance while on one foot. Mastering the skill of a speedbag will surely raise your shoulder endurance levels and contribute to more strength gains when hitting the weights, and most likely less shoulder injuries due to adequately lubricated muscles and tendons.
The benefits of boxing can pay you back exponentially and there is little, if any, equipment needed to try it. Talk with a trainer or professional to learn proper form if you start to get serious and really hit hard!
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