Boxing is one of the best sports that can help you burn fats. What makes it so efficient in burning excess fat is its ability to engage all muscles of the human body. It also develops one’s agility and reflexes, while improving one’s stamina and strength.

As a Beginner

Newbies to a boxing class may be disheartened to learn that it does not burn as many calories as they want to. However, one has to understand that it takes time to develop from an absolute greenhorn to someone who is ready to fight in the competitive arena.

As a beginner, your boxing classes will often include listening to the teachings of your boxing instructor. You will also try to emulate the different boxing techniques that they will demonstrate. There will also be plenty of stretching exercises for both your upper and lower limbs.

Standing for about an hour listening to your instructor can burn about 90 to 100 calories, depending on your weight. Performing stretching exercises for about an hour can help you burn about 280 to 300 calories.

Mimicking the boxing techniques of your instructor can net you about 250 to 400 calories per hour. This depends on the movement that was demonstrated.

Learning boxing can elevate your heart rate. This is regardless of the activities you will learn in boxing class. While the first few days of classes do not bring you any significant calorie burn, you will become more efficient as you continue with your training.

The Punching Bag

Once you are through with the basics, your instructor can teach you to work with the punching bag. This does not only entail hitting the sand-filled bag with all of your might. It also involves some fancy footwork that you have to master as you progress through the ranks.

An hour’s worth of punching can burn about 400 to 550 calories. The heavier you are, the more calories that you will burn. If you are going to do the math, you can lose about a pound of body weight after 7 to 8 hours of continuous workout on the punching bag.

Sparring Sessions

Punching a sand-filled bag is not fun. As such, you will need a real opponent to spar with. Sparring involves a lot of very quick movements. You will try to avoid getting hit by your opponent, while looking for a window to land a counter punch.

You will also be blocking those jabs from your opponent. Your body will also have to absorb the impact of these punches. At the same time, you will try to land your punches. Sparring can burn anywhere between 650 and 800 calories per hour.

Competition Boxing

If you are ready to face a real opponent, you will have to prepare a lot. It is not enough that you limit your exercises to your boxing classes.

You will have to jump rope and run. Running at 8 MPH can burn about 950 to 1,000 calories per hour. Jumping rope for an hour and at moderate speed can burn 700 to 750 calories.

The moment you join a boxing class, you are already burning more fat than you can possibly imagine.

Emma Pyke
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