How many calories does boxing burn per hour?

Boxing burns 500-900 calories per hour depending on intensity. Heavy bag work burns about 550 calories/hour for a 155 lb person. Sparring and pad work burn 700-900 calories. Even shadow boxing burns 350-400 calories.

Is boxing good for weight loss?

Boxing is excellent for weight loss—it's high-intensity cardio that builds lean muscle. The afterburn effect continues burning calories post-workout. Many boxers maintain single-digit body fat percentages through training.

Can beginners do boxing workouts?

Yes, boxing fitness classes welcome all levels. Start with basics: stance, jab, cross. Build cardio base before intense training. Expect initial soreness in shoulders and arms. Good gyms modify workouts for beginners.

What muscles does boxing work?

Boxing works the entire body. Punching engages shoulders, arms, chest, back, and core. Footwork works legs and calves. The constant movement and rotation build functional, athletic strength throughout the body.

How often should I train boxing?

Train boxing 3-5 times per week for fitness. Beginners start with 2-3 sessions. Include rest days for recovery. Competitive boxers train 5-6 days weekly. Listen to your body—boxing is demanding.

All Exercises

sports

Calories Burned Boxing

Boxing is one of the most demanding workouts, burning 500-900 calories per hour through combinations of punching, footwork, and conditioning. Whether hitting bags, sparring, or shadow boxing, the full-body engagement and interval nature make boxing exceptional for fitness and stress relief.

~274 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

274 calories

Boxing for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of boxing at moderate intensity (MET 7.8)

Body Weight	Calories Burned
120 lbs (54 kg)	212 cal
140 lbs (64 kg)	248 cal
155 lbs (70 kg)Reference	274 cal
170 lbs (77 kg)	301 cal
185 lbs (84 kg)	327 cal
200 lbs (91 kg)	354 cal
220 lbs (100 kg)	389 cal