How Many Calories Does Boxing Burn? Why It is Ideal for Fitness?

How Many Calories Does Boxing Burn?

1 hour Boxing workouts can burn up to 1,000 calories. Unlike other cardio exercises like walking (243 calories), jogging (398 calories) and running (544 calories), boxing burns more calories. Boxing exercises are an ideal method for quick and fast weight loss. Read Why?

Overall, every fitness exercise or workout has its own health benefits, but boxing is my favorite when I want to lose weight fast while staying fit, healthy, energetic, and alert. How?

Boxing is a fighting sport that requires super muscular strength and a lot of energy. So for this purpose, it’s also has a very hard workouts that burns extra fat very fast compared to other sports or workouts.

In this article, I am comparing boxing and its different workouts to other exercises so that we can easily distinguish how many calories each type burns and what excercise can be good for you?

How Many Calories Does Boxing Burn For 1 Hour?

If you’re interested and want a high-intensity workout that burns calories and sculpts your body, boxing may be the workout for you. With a boxing workout, you can lose weight quickly, but also get a healthy physique. Yes!

Boxing is a fighting sport and fighting games have been the hobby of the strong since time immemorial, allowing them to show their strength and passion. The strong muscles we see in boxers are actually the result of hard boxing training.

These workouts are not only for gaining fighting skills, but also for burning fat and developing extensive muscles. But at this point, if you’re a fitness fanatic, a small amount of boxing training might be enough to stay fit, why?

Because, boxing workouts burn more calories than other forms of cardio.

Just 1 hour of punching bag workout can burn up to 1,000 calories easily. Plus it is doable and convenient. While other fitness exercises like walking , jogging and running etc. are sometimes become difficult to maintain. Boxing exercises are an ideal method for quick and fast weight loss because you can consistently perform your routine workouts.

All you need to do is put on a good punching bag and start working out from day one. You can do these workouts anytime, anywhere suitable in your home or apartment without the distractions of bad weather and time management issues.

While boxing is a powerful calorie burner, it’s also an excellent fat burner. The high-intensity nature of boxing workouts makes them ideal for burning visceral fat or fat around the waistline. Not all fat is the same, but I don’t like belly fat.

Belly fat is associated with toxins that alter bodily functions, leading to the risk of various diseases. Diabetes, heart disease, and some cancers, such as the esophagus, colon, and pancreas, are all associated with belly fat.

So, for this reason, I love boxing, it’s an excellent way to reduce visceral fat around the belly and the medical complications that come with it.

However, you may also be concerned if you don’t have boxing as a passion, or if you can’t arrange for the necessary boxing equipment due to budget or other reasons. So here is how you can use your boxing workouts to benefit in this situation. Don’t worry it’s also easy and has a solution,,,,,,.

Well, boxing training isn’t limited to a good punching bag or top boxing gears. There are some free alternatives you can use, one of which is a Shadow boxing exercise. The benefits of shadow boxing are many one of them is burning calories.

How Shadow Boxing Workout Can Burn Calories?

Shadow boxing is a type of practice that is mostly performed in front of a mirror or imagining yourself in front of an opponent. All training is almost the same as real boxing, but the only difference is that it is performed without tools.

Shadow boxing can burn the same or fewer calories as real boxing. Although, the number of calories you burn during a workout depends on your activity level, the type of boxing you do, your heart rate, and your weight.

However, Shadow boxing is still the most effective form of exercise practiced by many professionals, beginner boxers, and fitness enthusiasts. If you are interested and want to learn more about the benefits of this type of boxing, you can read the full article on the Shadow boxing benefits.

Different Exercises and How Many Calories Do They Burn

To know the quick difference between boxing and other sports that burn calories. Below is a list of comparisons between various exercises and how many calories they burn:

  • Boxing: 865kcal/hour
  • High intensity aerobic sport: 520kcal/hour
  • Low intensity aerobic: 400kcal/hour. 
  • Cycling 16km/h: 385kcal/hour
  • Cycling 9km/h: 250kcal/hour
  • Judo: 760kcal/hour
  • Rowing: 445kcal/hour
  • Running 3.8min/km:1,000kcal/h
  • Running 5.6min/km: 750kcal/h
  • Squash: 615kcal/h
  • Fast swimming: 630kcal/h
  • Tennis: 415kcal/h
  • Weight training: 270-450kcal/h

Note: – Ideally, calculate your calorie burn during a 7-day workout, and divide by 7 to get your daily average.

Compared to boxing and other sports, you may notice that boxing can burn far more calories than other sports or their workouts. For me this is still the most efficient way, but for you it may or may not be difficult. Why?

If you really want to lose weight, you must need some must-haves that are essential for high-intensity workouts. So, in terms of affordability and some arrangements, I’m not sure you can afford it. But it’s not a big deal either,,,. How?

Initially as a beginner boxer or just to practice, you may need a punching bag, which may cost you some money. So, if you can afford that that’s it, but remember it should be some good quality that will keep you valued for a long time. In my opinion, if you can try some of the best freestanding punching bags as these types of bags fit everywhere and consisting great value.

Boxing is the perfect way to lose calories, and since it’s a high-intensity exercise, it’s no surprise that it burns more calories than most sports. You can burn up to 1000 calories in a boxing match. Boxers familiar with various boxing workouts have some huge calorie-burning effects. Only HIIT training for boxing has great fitness potential. But you might be wondering what is a HIIT workout?


HIIT stands for High Intensity Interval Training. These types of programs are becoming a revolution as they have been shown to be more effective at burning fat than traditional cardio workouts, using much less time as they last about 20 minutes.

HIIT workouts consist of alternating intervals of moderate intensity (50%-60% of your maximum heart rate) and short bursts of high intensity (80%-90% of your maximum heart rate).

You can just watch this following 15 min intense HIIT for fat burn video which is being performed without no equipment.

Final Thoughts

Since boxing works the whole body, it is very effective in burning calories. Punching heavy bags, skipping rope, and shadow boxing every day can help you reach your goals faster than any other form of exercise.

Not only does boxing allow you to cut calories, it’s also a way to release stress. The positive thing about boxing is that you’re constantly moving, whether it’s small jumps, side steps, swings, or punch connections, and on top of that, we must add, it works a wide variety of muscles.

Again according to the CDC, boxing exercises are the best thing for those seeking to reduce their risk of obesity, heart disease, diabetes, osteoporosis and cancer. Then my question is why you shouldn’t kickstart to be what you want to be?

If you found this article interesting for your boxing or fitness passion, or just to lose your fat and become a fit body, you can also find similar helpful articles at fitnessumpire.

Have a healthy and happy life,,, Cheers!

Also read about 👉 How to wrap your hands properly to avoid boxing injuries?

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