Five ways boxing workouts can help you get lean and build muscle

With the increase in the sense of people for the main focus on their health and fitness, many people are diverting themselves in intense workout methods, which includes martial arts. So it’s not all about hitting the gym and exerting yourself on treadmills or lifting heavy, there are lots of other workouts as well like boxing clubs where people are getting more focused. Boxing is an incredible full-body workout that can help you to build up muscles in your leg, improves speed, improves your hand-eye coordination, agility, endurance, and power. It’s a martial art known for centuries, and people practice it for their self-defense. 

Before taking a start in any type of workout be sure that you should have suitable and sweat-wicking clothes. Born Tough offers comfortable, yet stylish workout attire that gives you proper fit and comfort during your workout sessions. 

Boxing is also considered the best martial art for getting lean muscles and for losing weight as well. More and more people are practicing it because it’s enjoyable and it totally improves your overall fitness and health. So, there is good news for those people who want to lose weight that they can shape up by indulging themselves in boxing. Boxing workouts mainly consist of the following,

  • Jumping rope
  • Heavy bag
  • Shadowboxing
  • Sparring 
  • Weight training

So I will describe in today’s blog why boxing is the best workout and is considered the best for weight loss. 

Cardio boxing.

It has been estimated that around 350 to 450 calories are burned per hour when you do cardio boxing. Now you would be asking a question here: what is cardio boxing? So basically in cardio boxing, a boxer performs shadow boxing, or he/she hits the bag with consistent cardio movements that include high knees, burpees, push-ups that will make you learn how to control your heart rate, and also increase your strength as well. So if you are planning to lose weight, cardio boxing is a good way to lose weight. Since it takes around 3500 calories to lose one pound, you need to kill an additional 500 to 1,000 calories in a day through your diet and exercise to lose the recommended one to two pounds each week. 

Difference between boxing and cardio boxing? 

In boxing, there is the utility of boxing bags and shadowboxing, but a trainer will closely evaluate your boxing skills when you perform certain drills. Whereas in cardio boxing the trainer will just get focused on maintaining a quick tempo in your drills. 

Hitting the punching bag is the right way to lose weight.

Boxing is not all about punching the bag, instead, it’s a lot more. In boxing, your muscles fibers are activated that you have never used before. The muscles used in boxing are muscle fibers that are ignored in other types of workouts. Other than that you will be amazed to know that boxing also trains the vital muscle of your body that pumps the blood to your body, and that muscle is your “heart”. 

Similarly, a typical boxing session helps you to burn around 1000 calories when compared to the other cardio workouts such as walking helps you to burn around  243 calories, jogging can burn up to 398 calories, and running 544 calories, so you can clearly see that boxing helps you to burn more calories than any other workout. A punching bag helps you to burn significant numbers of calories. It has been observed that a person whose weight is 155 pounds can burn around 450 calories per hour. But if you consume extra calories to make up the difference, or you can work out occasionally, the extra calories won’t be enough to encourage significant weight loss.

Make sure to get the appropriate gym attire and other gym accessories before hitting the gym. Born tough provides the best quality gym outfits, at the cheapest price the best quality. 

Boxing helps you to burn belly fat. 

Boxing is a good way to burn calories as well as fats. The intense nature of this martial arts makes it the best way for burning fats that are accumulated around your waist. Belly fats are linked with toxins that entirely change your body’s way of working, which ultimately leads your body to an increased risk of diseases. So, you don’t need to get worried because by practicing boxing you can reduce these types of health issues and can also burn fats around your waist. 


Shadowboxing is an excellent exercise that helps you to burn calories and one that you can do in the privacy of your home. A person weighing around 140 lb, can burn around 382 calories per hour in boxing. Research has shown that shadow boxing is the best and permanent way that results in shedding weight in athletes who have gained much weight. 


You can enhance your boxing skills by sparring, the aim behind practicing sparring is to train your boxing skills along with your partner. Keep in your mind that sparring is not fighting, there is a huge difference between fighting and sparring.

How to reduce weight by practicing sparring. 

Sparring helps you to burn around 500 to 600 calories if you do it intensively. When it is compared with other workouts, sparring burns more calories. Besides losing weight it also helps you to build up muscle mass as well. 

Rope jumping

In a short time, you are able to burn a lot of calories by practicing rope jumping. It’s also considered a full-body workout, and when an average size person jumps the rope might burn around 10 calories in a minute. Similarly, a person whose weight is 150 pounds can burn about 180 calories in 20 minutes of rope jumping. So it’s the most effective and most favourite workout of the boxers because it has so many advantages. Besides that, it’s a cardiovascular exercise that helps you to burn calories and it contributes to weight loss.

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