Boxing For Weight Loss? Does it work?

Boxing, a sport once associated solely with strength and endurance, has emerged as a powerful tool for weight loss. It’s not just about throwing punches; boxing engages your entire body, making it an effective way to burn calories and shed those extra pounds. But how does boxing lead to weight loss? And what does a boxing workout for weight loss look like? Let’s delve into the world of boxing for weight loss and discover the transformative power it holds.

boxing for weight loss

That’s it—a dash of theory and, of course, ample practice. Consider infusing your life with some variety by incorporating boxing into your weight loss and cardio workouts. Rest assured, the decision will be met with no regrets. Now, let your exquisitely optimized content shine!

The Connection Between Boxing and Weight Loss

Boxing and weight loss are two concepts that have become increasingly intertwined. Boxing is a high-intensity, full-body workout that can help you burn calories, build muscle, and boost your metabolism. These factors combined make boxing a potent tool for weight loss.

Why Choose Boxing for Weight Loss?

Boxing is more than just a physical workout; it’s a mental challenge that requires focus, discipline, and determination. These traits can be incredibly beneficial when you’re on a weight loss journey. Plus, boxing is fun! The thrill of learning new techniques and improving your skills can make your weight loss journey enjoyable.

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 Boxing Promotes Weight Loss

Boxing promotes weight loss in several ways:

Calorie Burning: Boxing is a high-intensity workout that can burn a significant number of calories. The exact number will depend on your weight, the intensity of your workout, and the duration, but it’s not uncommon to burn 500-1000 calories in a single boxing session.

Muscle Building: Boxing engages all the major muscle groups in your body, helping you build lean muscle. More muscle means a higher resting metabolic rate, which means you’ll burn more calories even when you’re not working out.

Boosting Metabolism: High-intensity workouts like boxing can result in an afterburn effect, where your body continues to burn calories at a higher rate for hours after your workout.

Boxing Techniques for Weight Loss

There are several boxing techniques that can aid in weight loss:

Shadow Boxing: This is a great technique for beginners. It involves throwing punches at the air, allowing you to practice your technique while getting a good cardio workout.

Heavy Bag Training: Punching a heavy bag can help build strength and power, which can aid in weight loss.

Sparring: This involves boxing with a partner. It’s a high-intensity workout that can help improve your technique while burning calories.

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


Despite the absence of heavyweights, this workout effectively challenges all major muscle groups, with a particular emphasis on the shoulders. Prioritizing a thorough warm-up is highly recommended before commencing the routine.

Shoulder push-ups – 10 reps per side

Begin by extending your right arm upward while keeping your palms facing outward. From there, delicately clasp your right wrist using your left hand. Finally, slowly draw your right arm behind you.

Squats – 10 reps

Maintain a hip-width distance between your feet and position your fists in front for optimal balance. Now, smoothly descend with a flat back, bending your knees and lowering your buttocks toward the ground. Gradually bring your feet down to a comfortable level, ensuring your knees do not touch your toes. Finally, push upwards with force by driving through your heels.

Windmills – 20 times in each direction

Imagine yourself soaring through the sky in an airplane. Extend your arms out to the sides, and begin making gentle circles with your arms, moving them forward. With each repetition, gradually increase the number of circles you make. Next, switch directions and make smaller circles. Enjoy the sensation of flight as you gracefully move through the motions.

Climbers 10 – times on each leg

To intensify shoulder engagement, start in a push-up position and transfer weight onto your knuckles. Draw your right leg towards your chest, ensuring it remains extended. Lower the right leg, then replicate the sequence with the left leg.

Push-ups – 10 times

From this position, seamlessly transition into push-ups. For optimal muscle engagement, focus on controlled and deliberate movements, slowing down the pace.

Boxing Training For Lower Body:

Explosive Step Up – 40 reps

To start the exercise, position yourself with your feet spaced apart at hip-width. This stance will grant you the ability to explosively jump from one foot to the other. Keep your arms relaxed by your sides.

Knee-high kicks – 20 times on each side

Begin by performing the bounce steps, seamlessly transitioning into the high-knee punches. As you draw your knee towards hip height, punch forward simultaneously. Make sure to elevate the corresponding limb.

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

Jumping lunges – 10 per time for each leg

Perform the split-squat exercise with precision: Position one leg firmly in front while extending the other behind, distributing weight evenly on both feet. Generate power by forcefully striking the ground with your leading foot’s heel, seamlessly switching legs mid-air. Aim for a total of ten repetitions per side.

1/2 Jab Step – 10 times on 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.

Boxing Diet for Weight Loss

In addition to your workouts, a healthy diet is crucial for weight loss. Aim for a balanced diet rich in lean proteins, fruits, vegetables, and whole grains. Stay hydrated and try to limit processed foods and sugary drinks.

We provided you with a workout program and highlighted the benefits of boxing cardio. However, it’s important to remember that to lose weight and get in shape, a proper diet is crucial. By eating right, you can achieve even better results. In an upcoming article, we might discuss boxing diets, but this particular article focuses on a different topic.

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