Are you tired of the same old gym routine and looking for something that packs a punch (literally)? It’s time to step into something new and discover the incredible benefits of boxing as an exercise! 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. Boxing can be an effective routine that can produce quick results. Boxing delivers calorie burn, muscle engagement, and mental well-being.
Why Boxing is a Weight Loss Champion
Very few activities compare to boxing when it comes to weight loss. Think of fat as biological batteries that store energy when your body has excess. Regularly consuming fewer calories than your body needs forces it to tap into its reserves for energy, burning fat off your frame. Boxing also provides you with many other benefits besides helping to lose weight. Other benefits include improved problem-solving skills, cognition, hand-eye coordination, and overall health. Boxing gives you a productive hobby that turns you into the ultimate version of yourself. This makes it significantly easier to reach a caloric deficit. For example, let’s say you have a target goal of consuming no more than 2000 calories. Most weight loss programs either focus on cardio or weight lifting. You’ll be doing a lot of upper body work as you throw punches while working your core with every movement. And, since boxing is a weight-bearing exercise, you’ll also be working your lower body quite a bit. While boxing is an excellent way to burn fat, it also helps you build muscle. This is important because muscle tissue burns more calories than fat tissue. Boxing gives you an excellent cardio workout. It increases your heart rate and keeps it there for an extended period. And, as we all know, a healthy heart is critical to good health. We all deal with stress daily. Chronic stress can lead to weight gain, anxiety, and depression. Boxing is an excellent way to do this. It allows you to release all of that built-up tension and stress. Boxing helps boost confidence for two reasons. Boxing is a great workout because it’s also a lot of fun. Plus, as you become more skilled at boxing, you can start competing in amateur boxing matches. Another great thing about boxing is that it’s a very convenient workout. Evolve MMA has multiple boxing gyms all over Singapore. Boxing being so popular makes training more enjoyable. Once you get the hang of things, you can visit other boxing gyms to spar with new faces. Boxing is an excellent workout for people of all fitness levels. If you’re new to boxing, you can start with basic boxing techniques and work your way up to more advanced techniques. As you can see, there are many reasons why boxing is the perfect workout for weight loss. Boxing is an excellent option if you’re looking for an effective, convenient, and fun workout. So, what are you waiting for? If you’ve ever tuned in to watch a professional fight you’ll see that these pro boxers-some of the most in-shape athletes in the world-are out of breath after only a few rounds in the ring. That’s because boxing is a mix of both cardio and strength training all in one, making it the ultimate combo for your health and weight loss goals.
The One-Two Punch of Cardio and Strength
Boxing is a high-energy, full-body workout that can transform your fitness game. When you’re pressed for time in your fitness routine, boxing may offer a solution. The combination of cardio and strength training delivers a full-body workout with every session. It’s the ultimate cardio workout. A cardiovascular or cardio workout is any moderate or vigorous-intensity workout that gets your heart rate pumping and raises your oxygen and blood flow throughout the body. It’s a must-have for any workout routine, especially if you’re hoping to lose weight. That’s because it gets your body moving, sweating, and burning both fat and calories. If you’ve ever stepped in the ring with Litesport you know that boxing is the ultimate form of cardio. You’re always moving when you’re boxing, whether you’re throwing punches, bobbing and weaving, or doing strength conditioning. But cardio workouts aren’t just about maximizing your calorie-burning and weight loss potential. More importantly, regular cardiovascular exercise can help strengthen your heart and lungs as your body learns how to efficiently increase your oxygen input and blood flow. The stronger your heart and lungs get through exercise, the more efficiently they can deliver oxygen and blood throughout your body. This is why the American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. That’s equivalent to just three 30-minute Litesport classes!
Full-Body Engagement
Boxing is more than a cardio workout, it’s a full-body strength challenge that builds muscle all over, not just in your arms. When you throw a punch, the force of your impact comes not only from your arms and shoulders but from your legs hip, core, back, and glute muscles. Your legs power your movement, your hips rotate to deliver explosive power, and your core and glute muscles maintain your boxing foundation. In your defensive moves, you also need glute, core, and leg strength as you bob, weave, and stay low. While constantly moving and staying light on your feet, you’ll be building lower body strength and holding that core nice and tight in your boxer stance. With our Strength Classes, you can build even more power and strength in the ring with options to focus on total body strength training. This focus on strength-building in combination with cardio increases the intensity of your workout, making it easier for you to both lose weight and build strength. A big differentiator between boxing and running or cycling is that it targets multiple muscle groups simultaneously. There’s also the option to switch between low and high impact depending on your fitness level and goals. It’s commonly shared that muscle burns more than fat, which makes strength training such a huge advantage of boxing for weight loss. Boxing builds muscle, endurance, and even flexibility since there is constant movement.
Calorie Inferno
All of this full-body cardio movement and strength training has the potential to burn a ton of calories. According to Valdosta State University, boxing can burn anywhere between 354 to 558 calories per hour depending on your weight. Metairie. Every jab, cross, uppercut, and hook works your arms, shoulders, back, core, and legs. From head to toe, you’re strengthening muscles and burning fat like never before. up to 700 calories in a single session. Talk about a fat-melting, full-body workout! With an estimated average of 350 to 450 calories burned per hour, cardio boxing can be a great addition to your weight loss plan. Since it takes 3,500 calories to lose one pound, you need to burn an additional 500 to 1,000 calories a day through diet and exercise to lose the recommended one to two pounds each week. Doing boxing workouts a few times per week could very well help you achieve this goal.
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And the calorie-burning doesn’t stop once you finish. With a high-intensity workout like boxing, your body could experience something called excess post-exercise oxygen consumption (EPOC). This is when your metabolism stays elevated and continues to burn calories even after you finish working out as your body is still working hard to repair muscle tissue and bring your body’s function back to normal. All of that requires energy in the form of calories.
Muscle Building and Metabolism Boost
While it’s helpful to look at how many calories you burn during exercise, it’s only one piece of the puzzle. 50-80% of your total daily energy use comes from your resting metabolic rate, or how much energy your body uses at rest. The higher your resting metabolic rate, the more efficiently your body burns calories. So, how can you boost your resting metabolic rate? One way to do that is to increase your muscle mass. Muscle requires a lot more energy to maintain than fat does. The more muscle mass you have, the more calories you’re burning as you rest.
By incorporating strength-building into your workout routine, you can help your body become a more efficient calorie-burning machine. While it’s great that boxing could help you burn hundreds of calories during your workout, the real calorie-burning potential comes from the full-body muscle tissue you’re building every time you step into the ring. You don’t need to box for years to experience a change in your metabolism! Even a little bit of muscle growth can go a long way in helping you burn more calories.
Stress Relief and Mental Fortitude
Feeling stressed? release frustrations and stress! There’s something incredibly satisfying about releasing that built-up tension into a heavy bag or a pair of mitts. Boxing is an outlet that allows you to let go of stress, boost your mood, and leave the gym feeling energized and ready to take on the rest of your day. It's like therapy without the notepad and a couch - and who doesn’t wouldn't want that right? Boxing helps you build not just physical strength, but mental toughness too. gain confidence in your skills, your abilities, and your overall fitness. You’ll stand a little taller, walk a little prouder, and feel like a champ. It’s the kind of confidence that spills over into every area of your life. serious focus and mental toughness. It’s about strategy, timing, and precision. You need to think fast, react quickly, and stay on your toes. Not only does this keep your mind sharp, but it helps you develop discipline and resilience. Plus, with boxing’s emphasis on technique, you’ll be constantly challenging your coordination, balance, and reflexes. You’ll find yourself getting quicker and more agile both in and out of the gym.
Making Boxing Work for You
Boxing workouts can be done with or without a bag, and they can also incorporate free weights and other equipment. Boxing routines are more than what you see on a televised match. While still based on martial arts-inspired movements, the variations in this exercise can offer challenges for all fitness levels.
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- Basic Boxing Moves: A basic boxing workout involves a combination of punches and kicks performed at a quick pace. But first, you have to learn these moves and get the hang of the proper techniques before you can pick up speed and endurance. Some of the basic boxing movements to learn include jabs, crosses, uppercuts, hooks, roundhouse kicks, front kicks, and side kicks. As you get these movements down, you can build your way up to combinations that will also work your core with each twist, such as double hooks, jab cross intervals, and jab side kicks.
- Adding a Bag: Once you’ve got the basic boxing moves down, you might consider getting a bag for your home, or perhaps join a class at your gym that uses a variety of bags for punches and kicks. Adding a bag or two to your boxing routine adds more resistance, helping your burn even more calories. You’ll also strengthen your muscles, too.
- Low Impact Options: If you’re carrying extra weight, you might be cautious about working out due to the excess pressure exercise can put on your knees. Nevertheless, it’s still possible to get a good boxing workout in safely so you can lose weight and keep your workout low impact. This can involve lower kicks, slower jab-cross motions, and more.
- Cardio Kickboxing: The best boxing workouts that are cardio-focused typically come in the form of high-intensity cardio kickboxing. You’ll learn the same basic boxing techniques, such as jabs and roundhouse kicks, but cardio routines tend to be faster paced. You may have a brief period of “active” resting in between circuits, but you’re expected to work your hardest when the circuit starts back up so that your heart rate stays at an intense level. Cardio kickboxing may be offered with or without bags at a gym.
- Adding Weights: As you become more accustomed to your boxing routine and are ready for another challenge, consider adding weights to your workout. You can use light dumbbells for jabs and crosses. Other options include doing weighted exercises during your active rest periods, such as squats with dumbbells, kettlebell swings, and basic bicep curls. Boxing workouts with weights offer strength-building opportunities without having to do a full separate workout from your cardio routine.
- Strength-Building: Aside from the use of weights in boxing routines, you can focus on bodyweight activities as well as heavier bags in your workout. Punches and kicks on the bag is also more effective for building strength compared with doing so in the air. The bag offers more resistance. Just be sure you use hand wraps to protect your wrists and to use proper-fitting boxing gloves. A strengthening boxing workout can also incorporate bodyweight exercises, such as planks and pushups.
- Footwork: Boxing footwork entails constant movement during your movements and in between your circuits. Footwork in an exercise routine builds agility and speed, which can help you in other activities outside of your workouts, such as walking and running. Your basic stance in a boxing routine is in a “box” shape, which mimics what your stance would look like if you were in a real boxing ring. It’s also important to learn the basics of good boxing footwork so that you’re working your core muscles with every punch and kick, instead of your back.
Getting Started Safely
Boxing can be an effective routine that can produce quick results, but it isn’t wise to jump right into a high-intensity workout without getting down the basic moves first. You can find a wide variety of videos to watch at home that show you the right way to do your kicks and punches. Overextending your arms and legs can lead to injury. You’ll also learn how to properly tighten your core muscles so that you protect your back.
If you have access to a gym or trainer, you may consider taking a formal class or a one-on-one session. Be sure to work at your own pace - don’t feel pressured if others are kicking higher or are using weights. You want to work your way up until you get stronger so that an injury doesn’t leave you on the sidelines.
Also, be sure to talk to your doctor if you’re new to exercising. You may also want to get the OK from your doctor if you have any recent injuries, back problems, or cardiovascular disease. Due to its cardiovascular and strength-training benefits, boxing exercises are beneficial for muscle building, weight loss, and overall cardiovascular conditioning. If you’re new to boxing (and exercise in general), it’s a good idea to talk to your doctor before starting a workout program. No matter which boxing program you do choose, be sure you practice the movements slowly at first before working your way up to a nonstop routine. This way, you’ll get the most of out your workout while preventing injuries. Be sure to warm up properly for at least five minutes beforehand, and allow your body to cool down after each boxing workout.
Essential Boxing Gear
One of the great things about boxing for weight loss is you can simply show up and begin. However, you’ll first need to be equipped with the right gear for safety and protection. Every boxer, from beginner to professional, requires boxing gloves. Hand wraps are essential before putting on boxing gloves. Hanging heavy bags are a key fixture in any boxing gym. Though not required by all boxing gyms, wearing proper boxing shoes supports footwork and reduces the risk of injury.
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