Straight to the Bar

All Things Strength


Five to ten ways boxing helps you to lose weight
Written By : Mike Jones (Elite Sports)
Filed In : exercises

Losing weight is not a one-day game, it requires a lot of devotion, hard work, and determination. Boxing is considered the best exercise which helps you to lose weight by reducing fats.

If you are waiting for the best cardio workout, that can give you the perfect body shape, and also help you to lose weight, I would suggest you switch to boxing.

The aerobic workout, along with the cardiovascular system involved in boxing, helps the boxer to burn lots of calories, as a result of which you are able to reduce weight quickly.

Besides that, if you are an athlete you need to get appropriate gym outfits first. Elite sports gym outfits are super stylish and comfortable and available at a cheap price.

So, you want to know why boxing is good for losing weight? I am gonna describe several ways by which you can reduce weight remarkably through boxing.

It’s an intense HIIT workout.

Boxing is no doubt considered a high-impact cardio workout that shreds your fats and reduces a significant amount of weight. In any of your boxing sessions, you are capable of burning around 1000 calories.

Besides that, it also helps you to overcome your depression as it will strengthen your mind and body co-relation. There are Several Depression treatment centers that use boxing as an effective method to cope with depression.

On the other hand, cardio boxing is considered the best aerobic workout, by which you can burn more calories than any other cardiovascular exercise.

How to perform a boxing HIIT workout?

You can perform the boxing HIIT workout in the circuit, I mean first, do bag work for like 40 seconds with 20 seconds rest. Then perform 40 seconds of sprawls with 20 seconds of rest. Afterward, do sit-ups for 40 seconds with 20 seconds of rest. Repeat this circuit exercise three times.

Reducing weight by punching the bag.

When you hit the punching bag, you are actually increasing your heart rate. Make sure that you are hitting the bag in an appropriate way, because this is important if you want to lose weight.

This training method ( of punching bag) is so fashionable nowadays in shedding extra weight if practiced properly.  The punching bag is the most effective way of burning calories and also in burning fats.

image 6

According to research, a person weighing 55 pounds can burn up to 422 calories in an hour. It has been observed that boxing can also reduce the visceral fat of your belly as well.

Before hitting the gym also make sure that you have proper gym outfits and other accessories as well because if your gym workout clothes are sweat-wicking and comfortable they will help you to perform in a better way. Elite sports workout clothes are super comfortable, durable, and sweat-wicking.

Shape up your body with fitness boxing.

If you indulge yourself in fitness boxing you can build up lean muscles and can reduce weight too. Fitness boxing can also help you to improve your posture, strengthen your upper body and core, boost up your body endurance, enhance your mood and also improve your hand coordination as well.

Boxing is an amazing full-body workout that will help you to build up the muscle of your legs, shoulders, hips, core arm, and chest.

Does fitness boxing help you to lose weight?

Fitness boxing helps you to reduce weight in a remarkable way. After training for a few sessions, you will notice incredible weight loss. Fitness boxing also helps you to build up lean muscles, and you can burn up to 1000 calories in an hour.

Whole body workout

Boxing is a lot more than punching, the footwork used in punches, hand and eye coordination, the defensive movements (bobbing and weaving), and the head movements is a whole-body workout.

When we execute the punch in boxing, we are actually delivering the power that is generated from our legs and from our core. Boxing not only engages your body but also your mind as well.

image 7

In boxing, those muscle fibers also get activated that are not used before. Remember that a boxer once he/she is a beginner has to start from the ground level to achieve the desired fitness goals.

I would say, to join the boxing classes three times a week, you will notice a drastic change in your physical fitness after three months and if you will attend boxing classes for 2 weeks then you will be able to observe the fitness change after six months.

So it’s up to you how much you are devoted to reducing weight by practicing boxing.

Diet plans

Once you have planned to reduce your weight by practicing boxing, you also need to focus on your diet too. I would advise you to get 5 to 6 meals in a day, must incorporate complex carbohydrates, lean protein, and healthy fats.


Must include whole-grain bread/pasta, fresh fruits, oatmeal, and potatoes.

Lean proteins.

White meat, lean red meat, fish, and low-fat dairy.


Include nuts in your diet, fish, olive oil, and avocados.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.



  1. Monday, 22 Nov 2021 – Strength & Fitness Newsletter - […] Five To Ten Ways Boxing Helps You To Lose WeightMike Jones | Follow @ElitesportsMMAOver to Mike. […]

Leave a Reply

What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Mike Jones (Elite Sports)
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.