Many elements of a boxing workout help you burn fat.
Brand X Pictures/Brand X Pictures/Getty Images
Stepping through the ropes, staring down an opponent and slugging it out might be exhilarating, but boxing isn't everyone's idea of a pleasant experience. Still, it's impossible to discount the fitness benefits of the sport. If you've packed on too many pounds and are seeking a challenging, new form of exercise to burn fat, find a boxing gym in your city and you'll be amazed at the transformation that's possible.
Burning fat is the result of putting your body in a calorie deficit by burning more calories than you consume. Reaching this point often occurs through prolonged aerobic exercise sessions. Many forms of aerobic exercise burn calories quickly and help you reach your goal of creating a daily calorie deficit. A daily deficit of 1,000 calories will lead to the loss of 2 pounds of fat per week, which is an attainable goal.
Boxing Workout Drills
A typical boxing workout consists of more than just swinging your fists at an opponent. Many elements of a boxing workout are aerobic in nature, and it's possible to develop solid fundamentals even if you don't plan on competing. Boxers perform such warmup exercises as calisthenics and jumping rope, before moving onto sport-specific drills such as shadowboxing, hitting the speed bag, heavy bag and focus pads -- plus some sparring, if desired.
Workout Calories Burned
It's possible to hundreds of calories, if not more than 1,000, during your boxing workout. According to HealthStatus, a 185-pound person will burn 226 calories during a 20-minute vigorous calisthenics warmup and 333 calories during 40 minutes of working the heavy bag. If the person enters the ring for some sparring drills, he'll burn 335 calories in 20 minutes. Jumping rope during your warmup period also is effective. Harvard Health Publications notes a 185-pound person will burn 444 calories in half an hour.
Home Workout Considerations
A boxing club or gym with a boxing program gives you several ways to burn calories to lose weight, but if you're short on time, it's possible to work toward your fat-loss goal by performing boxing exercises at home. No boxer will succeed without regular long-distance runs known as road work. Running three to five times per week around your neighborhood is effective, as are calisthenics, jumping rope and shadow boxing, all of which you can perform at home.