Tag Archives: calorie burn

Posted on 06/13/2018

By Bryanna Fissori 

Everyone burns calories at a different rate depending on their metabolism, weight, age and various other factors, but overall boxing is an amazing way to burn a large number of calories in a short amount of time. It is arguably more stimulating, fun and therapeutic than a lot of other exercise routines. Here is what kind of calorie burn you can expect from boxing workouts: 

Heavy Bag: Working out on a heavy bag can burn on average between 354 and 558 calories per hour according to LiveStrong.com. You would have to be in pretty good shape already to punch for that long, but intensity intervals can make up the difference. Using the heavy bag is a great way to strengthen muscles, work your core and technique. One suggestion is to set a timer and do sets of intense intervals to get the most out of your training. 

Partner Drills:

According to HealthStatus 155-pound person will burn 423 calories in 30 minutes of sparring drills, while a 185-pound person will burn 505 calories during the same workout. Sparring drills are techniques done with a partner at varying rates of intensity. They do require contact, so if you are just doing fitness boxing and don’t care to get hit, this probably isn’t your best option. It is fun though! 

Shadow Boxing:

The routine of boxing without striking anything but the air is called shadow boxing. Virtually every martial artist does this before practice or performance. It is a great way to practice techniques for striking, blocking and footwork. It is also a great cardio burn if done with some intensity. An average of 300 calories could come off per hour of shadow boxing. It is a great thing to do in front of a mirror to make sure your form looks good. Shadow boxing can be done with or without any gear. Wearing gloves may provide a little greater calorie burn because of the weight. Some people use weighed gloves and/or ankle weights. This is acceptable but be aware that it could place additional straining on the supporting joints and muscles. 

Jumping Rope:

According to WebMD jumping rope for 10 minutes are at a rate of 120 reps per minute will burn the equivalent amount of calories as running an eight-minute mile. For a slower jumper 15-20 minutes of jumping would have the same result and if done correctly may also be lest impact on your joints than running. Jumping also aids in balance and agility, which are important parts of boxing. 

Crunches: 

Strengthening the core naturally happens in any boxing workout, but crunches are a common addition to the regimen. According to Livestrong.com, a 150 woman could burn an average of 26 calories per five minutes of crunches. She could burn up to 46 calories if the intensity is higher. The big benefit isn’t necessarily the calorie burn, but the muscle that is being built up to form those awesome abs everyone is looking for.