Is Boxing Effective for Weight Loss?

Some people might think boxing is only for those who are athletic and tough, but this sport is actually one of the most comprehensive and effective workouts you can do to lose weight. Yes, boxing is great for weight loss. This is because this high-impact sport is versatile, delivering huge results through both strength training and caloric burn. There is a variety of boxing styles, so you’re sure to find one that matches your fitness goals and abilities, especially if you want to look slimmer, sexier and turn heads. Keep reading to learn more!


Basics of Boxing

Almost all the forms of boxing involve hand simulation like punches and spars. Additionally, you might use kicks, dodges and other moves to protect yourself and attack your opponent. Boxing combines fast-moving cardiovascular exercises with strength training, and this helps tone and build the muscles in the upper and lower extremities of the body.

While professional boxing takes place in rings, fitness boxing is usually in a studio classroom and may not have much for equipment. Once you start working with a trainer and learn proper technique, the sport will be much simpler to do. You won’t need anything except the space around you.


Boxing for Weight Loss

Boxing relies on continuous motion. From ducking and dodging to punching and jabbing, the body constantly moves. This endless motion hastens the heart rate and burns more calories – the key to weight loss. The actual amount of calories our body burns varies on our weight, boxing style and workout intensity. However, an average person may expect to burn no less than 350 calories in just one hour of boxing. If you enroll in a boxing class that mainly targets weight loss, you might burn even more than that. According to personal trainer and fitness author Ross O’Donnell, boxing classes targeted at weight loss can help you burn 600-800 calories in just 45 minutes.

Boxing involves a strong core, upper body and lower body. Toning these muscles may help increase your lean muscle mass, which eventually increases the basal metabolic rate (the rate at which the body burns calories during normal daily function). If you have higher relaxing metabolic levels, this may translate to a more efficient fat burn, resulting in weight loss.


Boxing: Types and Styles

Boxing for weight loss is different from professional boxing. Professional boxing focuses more on accuracy, form and strength, but fitness boxing focuses more on sustaining the heart rates at levels essential for burning fat. Cardio-boxing or fitness boxing usually involves a brief warm-up of jogging or jumping rope, then drill circuits that may last up to four minutes each. Kickboxing integrates more lower body movements than boxing, so if you want to tone your lower extremities a bit more, this is a good option.

If you’re looking to train at home, it might be good to invest in a suspended and weighted boxing bag, which can help you with your drills and substitute as a sparring partner. You can also do your workout without equipment, but you’ll at least need a mirror to make sure you have good form.


Boxing: Who can do It?

Boxing is a high-intensity workout, so it’s important to rest in order to prevent injuries and allow the muscles to recover. If you’re a beginner, increase your body strength and stamina on your own time before you integrate a cardio boxing class. If you’re trying to lose weight, you need to join three aerobic boxing classes every week, and make sure you get plenty of rest in between each session. This will give your body more time to recover without sacrificing the results.

Boxing is specifically suitable for those with reduced lower body immobility, because the majority of movements can be done using just the upper body. Furthermore, boxing is also a good stress reliever for those searching for a new outlet for aggression, depression or anxiety.


Boxing isn’t just a sport for athletes or professionals. It’s a sport for everyone. Not only can it improve your overall health, but it can help you lose weight. So what are you waiting for?


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