The Ultimate Guide to Boxing for Weight Loss

The new year is an ideal time to reset routines and add elements that will be beneficial in the long term. This includes focusing on your physical health. 

Part of optimizing physical health often includes losing weight, and boxing is an effective and exciting way to shed pounds. The combination of cardio and strength training delivers a full-body workout with every session. And the intensity of boxing training increases endorphins and energy. 

If your goal is to lose weight and elevate your fitness level, you don't have to be a professional boxer to obtain your objective. In this blog, we’ll explain how boxing aids in weight loss and the simple ways to get started even as a beginner.

Why Boxing Is a Great Workout for Weight Loss

Though boxing training involves high intensity, it also involves an octane level of fun, which makes it motivating to return to the mat again and again. Session after session you’ll start to see the results of your boxing workouts as you shed pounds and feel good about your output. 

A boxing workout routine for weight loss is an excellent way to achieve your fitness goals. Here’s how:

High-Calorie Burn

A big differentiator between boxing and running or cycling is that it targets multiple muscle groups simultaneously. Engaging your arms, legs, and core while amping up the cardio level burns up to 800 per hour. 

There’s also the option to switch between low and high impact depending on your fitness level and goals. A boxing workout for beginners delivers the same benefits of calorie burn and strength conditioning with lower kicks and slower strikes than those who choose to take it to the next level.

Full-Body Engagement

It’s commonly shared that muscle burns more than fat, which makes strength training such a huge advantage of boxing for weight loss. Since every part of the body is engaged during a session, cardio levels are high but so is the amount of strength exerted. 

Boxing builds muscle, endurance, and even flexibility since there is constant movement. Whether it’s an hour-long boxing class at the gym or a solo punching bag workout for 20 minutes at home, boxing transforms the whole body.

Stress Relief and Motivation

Sticking with a gym routine can be challenging, but with boxing, you can mix up your training sessions and stay motivated. The focused intensity of eyeing a specific target alleviates tension and encourages you to strike harder every time. 

In addition to the physical benefits, boxing also reduces mental stress and provides clarity to help you feel strong and stable on all levels. Since losing weight has a mental element to it, boxing provides advantages all the way around.

Beginner Boxing Gear to Successfully Jumpstart Your Fitness Journey

One of the great things about boxing for weight loss is you can simply show up and begin. No experience is necessary. 

However, you’ll first need to be equipped with the right gear for safety and protection. Here’s a list of basics you’ll need.

Boxing Gloves

Every boxer, from beginner to professional, requires boxing gloves. They’re important for comfort and protection as you learn and build upon boxing techniques. 

With an ergonomic fit and splinted wrist support, the S4 Boxing Gloves are ideal for beginners, though there’s an entire Boxing Gloves Collection available to secure your perfect fit.

Hand Wraps

Hand wraps are essential before putting on boxing gloves. Wrapping your hands and wrists adds another layer of protection for the knuckles and aligns the hands and wrists to prevent injury during bag work. 

Punching Bags and Accessories

Hanging heavy bags are a key fixture in any boxing gym. However, you can also continue training at home with your own heavy bag double-end bag. 

Depending on your space and the structures available to hold the bags, choose from different punching bags and boxing accessories to curate an at-home gym.

Boxing Shoes

Though not required by all boxing gyms, wearing proper boxing shoes supports footwork and reduces the risk of injury. A textured sole grip and lightweight, ergonomic fit helps to enhance agility while maintaining stability on the mat.

Burn Calories Boxing Style 

Taking a class is a good boxing workout for beginners to receive the instruction needed to improve form and technique. However, there are several ways to burn calories boxing provides no matter what level you’re at.

Shadowboxing

Shadowboxing is commonly part of a warm-up to a complete boxing workout. It involves ‘air punching’ as if you’re fighting a real opponent, as well as practicing defensive bob-and-weave movements.

Shadowboxing also allows you to hone techniques and build cardio fitness anywhere, with or without boxing gear.

Heavy Bag Routines

The resistance of a heavy bag instantly amps up the calorie burn of a boxing workout. By engaging every core muscle at once, it strengthens the upper body and core, allowing you to burn hundreds of calories in a short amount of time.

HIIT Boxing Circuits

High-intensity interval training (HIIT) involves a series of calorie-burning boxing drills. As with shadowboxing, this type of workout can be done with minimal equipment, in or out of the gym.

Frequently Asked Questions About Boxing for Weight Loss

Can I lose weight by boxing at home?
Yes, with the right equipment like boxing gloves, wraps, and a punching bag, you can create an effective home workout routine.

Do I need to be fit to start boxing?
No, boxing can be tailored for beginners and scaled up as fitness improves. Many like to switch up their regular cardio routines by alternating in boxing sessions. As a beginner, it’s best to start slowly with a class or two per week.

Where can I sign up for a boxing class? 

Most boxing gyms offer a free trial period, allowing you to try different classes for a week. 

These will have an instructor who will guide you through the movements. However, there are also online videos and digital apps which can get you started as well.

Fight Your Way to Good Health with Boxing 

Boxing for weight loss can be tailored for every level of fighter and scale up as fitness improves. The most important thing to remember is to go at your own pace and use the right boxing gear and equipment to stay comfortable and protected.

Boxing delivers calorie burn, muscle engagement, and mental well-being. It’s beneficial in losing weight but it also provides the long-lasting benefits of feeling confident and empowered as well. 

Hayabusa has everything you need to boost your fitness levels and feel like a fighter. Get your boxing for weight loss journey started with our Boxing Gloves and Punching Bags to kick things off today!