Boxing For Weight Loss? Does it work?

If you think that you are fat and want to lose weight, cardio is a good activity, but regular cardio is quite tiring, you have to do the same exercises all the time, etc.

We are not saying that cardio is bad, but why not bring something new into your life and add boxing to your cardio, maybe it will interest you and in the future, you will want to do this combat sport regularly. In this article, we will tell you how effective boxing is for weight loss and give you exercises to start exercising.

boxing for weight loss

That’s it, a little bit of theory and, of course, more practice. Try to diversify your life and add boxing to your weight loss and cardio workouts, I think you won’t regret it. Your perfectly optimized content goes here!

Does boxing train a great way to lose weight?

You’ve probably seen boxing fights at least once, and you’ll agree that they involve the full body. In addition to the legs, boxers actively engage the upper half of the body and the cortex muscles. Obviously, boxing classes allow you to significantly speed up your metabolism, which is exactly what you need to lose weight.

Boxing is a high-impact cardio exercise that allows you to burn a lot of calories. Cardio boxing allows you to burn more calories than any other cardio exercise. Boxing can burn as many calories as any other cardio exercise, so it is worth looking into before you decide to try it. You can burn about 1,000 calories in one boxing session.

How many calories can boxing burn?

Boxing is more effective than other cardio exercises such as running (398 calories), walking (234 calories), and jogging (544 calories). Boxing for weight loss is a great exercise that can help you lose weight quickly and reach your goals faster than any other exercise. One hour of boxing burns at least 900 calories. Remember to control your heart rate!

Is boxing fun?

Last but not least and most important is the fact that boxing exercises can be very fun. This is more than just a way to lose weight, but it’s also a way to have fun while exercising.
A fitness program should include fun. You won’t enjoy exercising if you don’t have fun. Boxing is both a mental and physical activity. As long as you continue to do it, you will be engaged and interested.

What’s next?

And so, after reading this information about how good boxing is, the thought comes that it is effective, but to do that you have to go and train in the gym many times a week, be in the ring, buy a punching bag and practice sparring sessions, but this is not true because boxing is not only a fight, but also a lot of physical exercises, I repeat, you can not go into the ring and fight, just use boxing cardio training and that will be enough, and if it inspires you to this sport, we are only glad that you found something new for yourself.

Well, now we’re going to give you a workout so you can try it out and see how effective it is


This workout, despite the lack of heavyweights, will still test all major muscle groups, especially the shoulders. It’s worth warming everything up before you begin.

Shoulder push-ups – 10 reps per side

With your palms facing out, extend your right arm straight up. Next, grasp your right wrist with your left hand. Then, gently pull your right arm behind you.

Squats – 10 reps

Keep your feet hip-width apart and your fists in front to balance. Next, lower your butt towards the ground while keeping your back flat. You can slowly lower your feet to a comfortable level, but don’t let your knees touch your toes. Then, drive up through your heels.

Windmills – 20 times in each direction

As if you were flying on an airplane, stand with your arms outstretched and start making small circles with your arms forward. Try to make more circles with each repetition. Then turn in the opposite direction and make smaller circles.

Climbers 10 – times on each leg

To work your shoulders more, assume push-up positions and shift your weight to your knuckles. Pull your right leg up to your chest and keep it straight. Lower the right leg and then repeat the process with the left leg.

Push-ups – 10 times

You can now move straight into push-ups from this position. To work your muscles, slow down the pace and keep it controlled.

Boxing Training For Lower Body:

Explosive Step Up – 40 reps

Begin the exercise by standing with your feet apart at hip-width. This position will allow you to jump from one foot to the next with a lot of explosive power. Your arms should be at your sides.

Knee-high kicks – 20 times on each side

Start by taking the bounce steps and moving straight into the high-knee punches. You will be able to draw the knee to about hip height, while simultaneously punching ahead. The opposing limb should be the one being drawn upwards.

Don’t aim for maximum punching power here, as that’s a surefire way to pull a shoulder muscle.

Jumping lunges – 10 per time each leg

Split-squat position: One leg should be planted in front, the other extended behind, with weight on your feet. You can then explode by hitting the heel of your leading foot. Then, swap legs mid-air. This can be repeated ten times per side.

1/2 Jab Step – 10 times each side

Standing with your feet hip-width apart and balancing on your feet, aim for one/two punches. Aim to hit an invisible target around eye level with a right jab followed by a left. After the second punch has been thrown, move quickly to the right and throw a right jab. This process should be repeated ten times, then switch to a left-stepping motion and a left jab.

1/2 Jab Step + duck – 10 times in each direction

You do the same thing as before except that after you have slipped to the right, you will duck low like you are trying to dodge a punch, and then you will throw the jab. You can do ten repetitions of the same exercise, but this time you will step to the left.

High knees – 30 seconds

You can take a break from throwing punches and kicking with your high knees. This is like sprinting but lifting your knees above your hips. To get rid of lactic acid buildup, shake your arms while you do this.

1/2 jerk and hook – 10 times

Let’s get to the point. Toss a right jab on the balls of your feet. This is followed by a quick left, then a quick right, and a powerful hook to return to the right. Try to raise your arm and extend your elbow to the side. You want to push the invisible bag onto its right flank using the hook. You can repeat this 10 times, then switch sides.

Jump squats – 10 times

Instead of merely lowering to a squat position, try driving through your heels to create a leap at the top. Before you attempt this, ensure that your ceiling is high enough.

Strokes with scissors – 20 times

To protect your back, place a mat or rug on a carpeted surface. Place your arms at your sides and lay flat on the ground. Now, lift your heels off the floor until your toes reach eye level. Perform a few scissor kicks upward and downward. Brace your core and don’t let the backside or shoulders touch the ground.


Plank – 30 seconds

Roll onto your back from the scissor kicks position. Use your forearms and the forearms as a weight to determine your body weight. Lower your body weight to the balls of your feet. Brace your core and tighten your butt muscles. Keep your back flat. For 30 seconds, stay in this position.

Side lunges – 10 times on each side

Side lunge to stretch your legs. Standing with your feet slightly wider than your hips, place your weight on the right thigh and lunge to the side. As a squat position, your knee should not touch your toes. Continue the stretch for three seconds, then return to the starting position and continue on the opposite side.

Shrugs – 20 times

Simply, raise your shoulders towards your ears and hold the stretch at the top for two to three seconds. Then, lower slowly. Keep your upper body elevated and lower down slowly.

Well, we gave you a workout program and told you about the benefits of boxing cardio, but don’t forget that in order to lose weight and get in shape, you need to diet and eat right and then you can achieve better results, maybe in one of our articles we will look at boxing diets, but this article was about something else.

See you soon, friends! Follow our next articles, there are many more useful programs, reviews, and tops that cover not only boxing but also martial art in general

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