Boxing for Weight Loss: Will It Get You In Shape?

Boxing workouts are long considered a men’s sport for improving self-defense skills, but they are becoming increasingly popular among women as well.

Workouts for boxing mimic the fast-paced, high-intensity fights, which require strength and agility.

There is no wonder why a boxing workout includes a variety of exercises, such as running, skipping, bag work, and body weight exercises like squat thrusts, press-ups, and sit-ups.

You’ve always wanted to try boxing, but you were not sure where to begin? Let’s bust the myth that boxing is just for men and discover why it should be part of your daily exercise routine and how it can help you lose weight and achieve your best shape.

What is a boxing workout?

The warm-up is the ultimate cardio workout that requires you to jump rope, run, and stretch for 20 minutes without stopping.

Next comes real boxing, where you do shadow boxing, punch a bag, or spar in pairs for 3 rounds of 3 minutes each, followed by a minute of rest. Exercises are short and intense, as you strike quickly and defend yourself. This part is a high-intensity workout that’ll improve your endurance and help you burn fat.

At the end of a workout, you will spend 30 minutes cooling down at the average pace. The workout includes resistance training, weight training, and abs workout.

While fighting an opponent, you don’t think about fatigue, and even 90 minutes pass in a flash. The only thing on your mind is not missing a beat. So you don’t get bored or mentally exhausted.

You’ll probably feel really good after a boxing workout, even if you’re completely exhausted.

How Many Calories Does a Boxing Workout Burn?

One hour session of boxing with a punching bag will burn around 500 calories and if you take it further to a 90 minutes session, it can reach even 900 calories on average.

During a boxing session, you train at a speed that makes your heart beat in what is referred to as the “cardio zone” (a heart rate between 60% and 75% of your maximum heart rate), where your body burns more calories and makes you lose weight faster.

When you compare boxing 4 times a week for 12 weeks versus brisk walking for the same period of time, boxing beats brisk walking in terms of weight loss and muscle building.You will notice drastic improvements in your entire body after you start boxing and as you progress and do more sparring. Additionally, longer workout sessions aid in burning fat like no other, and the process continues for up to three days, making it easier to lose stubborn belly fat.

5 Benefits of Boxing for Weight Loss

Boxing is the way to go if you are searching for the best way to lose weight, especially stubborn belly fat.

Boxing can significantly boost your weight loss, heart, and overall health, as well as your quality of life.

Here we have listed for you 5 benefits of adding boxing to your fitness program.

#1 Full body workout

While boxing is often regarded as arm training, it engages all the muscles in the body. If you box wrong, you will overstretch your shoulders, but if you box right, it is also an excellent workout for your whole body. 

Boxing relies on hips and core muscles to build speed and power. It tones all your muscles, but the serratus anterior is the most important one because other exercises rarely tone it.

#2 Burns lots of calories

Ever seen someone break into a sweat during a boxing workout like they just came out of the shower? This is the metabolism working overtime.

Boxing is a serious calorie burner. A boxing workout can burn up to 1000 calories per hour, which is about 4 times more calories than what you would burn on a brisk walk for the same amount of time and twice what you burn cycling.

#3 Excellent for weight loss

The more calories you burn, the faster you can achieve your weight loss goals, but only if you follow a proper diet. If you work out 3 times a week, you will burn more than 1,200 calories in total, and if you also lower your calorie intake by another 200 calories per day, you can easily lose a pound per week on average. 

Remember, though, to eat enough nutrients to fuel your body, including healthy fats and protein, as these workouts can exhaust you.

#4 Improves heart health

Your entire body is saturated with oxygen during boxing as it combines both aerobic and anaerobic exercises.

For example, running, swimming, and jumping rope are all examples of cardiovascular exercise. As a result of long-term boxing training, overall endurance increases, and the cardiovascular system becomes stronger, which prevents blood clots and heart disease as you age.

#5 Helps to get rid of stress

Punching a bag or your opponent in the ring is a safe way to release anger and relieve stress. Being aggressive is part of our nature. By practicing martial arts in a gym, you can learn anger management without harming yourself or others. This is also an excellent mental exercise that can improve both your physical and psychological health. Besides, learning self-defense builds confidence

FAQs

Conclusion

Boxing isn’t just for man but it is an excellent way for everyone to achieve their weight loss goals quicker. It is also much more exciting and fun than monotonous fitness programs that rely on repeating exercises or running at a steady pace.

You will look and feel much better after a boxing workout because it tones your muscles everywhere. Even those parts of your body that are missed out by most sports will get toned. As a bonus, boxing also has great benefits for your heart and lungs and will keep you away from diseases in the long run.

Besides losing weight and burning fat, boxing can also help you gain self-confidence and finally let go of nagging anger and stress. Just make sure you choose a certified trainer and high-quality gear before you step into the ring.