Science Unpacked: Is boxing a good workout? Fitnessdy

Boxing workouts have gained traction in gyms worldwide. But is boxing a good workout?

I’ll unpack the science in this article, answering questions like:

Is boxing a good cardio workout?
Is boxing a good workout to lose weight?
Does boxing increase testosterone?

And much more.

Keep reading!

Table of Contents

Is boxing a good cardio workout?

Yes, boxing is an amazing cardio workout.

You’re using your entire body, and that means more effort. Your heart starts pumping blood faster, and your breathing accelerates.

That means you’re actively increasing your lung capacity and getting your heart used to the effort.

So that’s the exact definition of a cardio workout.

Which, by the way, you have to incorporate into your daily routine for at least 150 minutes per week.

But the real question is this: does boxing have more specific benefits on your cardiovascular training than other types of cardio?

That brings us to the next point:

Boxing vs. other cardio workouts

Boxing workouts at home or the gym simply feel exhilarating.

You probably know that feeling if you’ve punched and kicked a boxing bag before.

You’re pouring all your stress into that bag, filling every jab, elbow strike, or kickback with your negative emotions.

Has your boss overlooked you for promotion again, or has your girlfriend left? The boxing bag can take your pain.

I’m not just babbling here – there’s a point to all this.

And that’s that boxing workouts, unlike other cardio workouts, make you feel happy and relieved in the moment.

That means you can push harder instead of letting tiredness overwhelm you.

For example, many people complain that elliptical workouts or running on the treadmill feels extremely boring. As a result, they push themselves less.

Or, even worse, they lose their workout motivation altogether.

Here’s another advantage:

When you feel exhilarated, the perceived effort as you’re striking the bag feels less overwhelming. That also helps you push yourself harder and, ultimately, be proud of the results you achieved.

Besides, boxing is a full-body workout. It strengthens your muscles and bones and activates your lymphatic system. That means you won’t need to squeeze additional workouts into your already busy schedule.

Is boxing a good workout to lose weight?

Yes, boxing workout routines are a great way to help you lose weight because you’re burning many calories and working out your entire body.

Let’s discuss these separately.

First, the caloric deficit.

Fitness Volt claims that a boxing workout helps you burn between 450 and 1000 calories per hour. And most online calculators agree with this interval.

By comparison, running and swimming help you burn around 400 calories per hour.

Cycling at a moderate intensity helps you burn an average of 500 calories if you’re a biological female and 600 calories if you’re a male.

Of course, this caloric deficit depends on your workout’s intensity, fitness level, age, and biological sex.

Side note: A fitness trainer can help you with personalized moves and routines according to your fitness goals. They can also correct your posture, help increase the power of each movement with specific techniques, and correct your mistakes.

So if you choose a boxing workout at home, be sure the source is legit and you’re varying your moves.

Now that we’ve seen the expected caloric deficit let’s tackle the second part: total body training.

Boxing is like doing total body resistance training, especially if you’re hitting on a heavier bag. The force you use to hit that bag strengthens your muscles, increasing your overall muscle mass.

And since the cardio part of boxing helps you burn through your fat stores, the conclusion is simple:

You will look more supple and toned. Besides, the increased muscle mass burns calories at a higher pace even while you’re resting. That’s the precise definition of increased metabolism.

That increased metabolic rate will help you achieve your weight loss goals even faster in the long run. Provided, of course, you eat a balanced diet of healthy, nutritious foods.

But here’s another frequently asked question:

Does boxing increase testosterone?

Men typically look for exercises that increase testosterone, while women don’t.

But here’s the thing:

Unless you’re a pro athlete or bodybuilder working out for 10 hours daily and taking supplements, your hormones will be fine.

Besides, research is pretty sketchy regarding the effects of boxing on testosterone.

One study showed that boxing matches don’t significantly increase testosterone levels in male athletes. Another studyclaims that intense exercise does increase serum testosterone concentrations.

Still, remember that these increases cannot significantly affect your endocrine system.

And if you’re a lady watching reading, fear not. Testosterone is not something to be demonized; women have testosterone too, and raising the levels a bit during your workouts is correlated with good effects, such as increased motivation, energy, and attention.

What muscles does boxing work out?

Boxing works out all your muscles, from neck to tippy toes. Here’s a quick breakdown:

Core muscles: Boxing involves a lot of twisting and turning movements, which engages your abs, back, and hips.

Leg muscles: You’ll do a lot of footwork and quick movements during your boxing workout. That engages the muscles in your legs, including your quadriceps, hamstrings, and calves.

Arms and shoulders: From powerful punching to quick strikes and jabs, your arms must work very hard. And even more than hard, they’ll work out in different planes. Those movements engage your biceps, triceps, and deltoids.

Back muscles: Boxing also engages the back muscles, including the latissimus dorsi and the rhomboids. Elbow strikes are particularly designed for working out your upper back.

But here’s the thing: since boxing is a full-body workout, all your muscles will be activated at all times, whether you’re targeting them specifically or as supporting muscle groups.

That brings us to the final point here:

Boxing vs. strength training

Strength training is better for increasing your muscle mass if you’re interested in building or are exercising for aesthetic goals.

And both strength and boxing workouts increase your bone density, preventing demineralization.

But boxing has specific advantages.

For example, it’s more exhilarating and less boring, helping you push harder and stay motivated.

Besides, boxing increases your power. And according to Professor Claudio Gil Araújo, power is a key metric indicating longevity.

Boxing also helps your body move fast and in different planes.

These movements exercise your balance and stability. Again, recent research shows that balance and stability correlate with longevity.

One study shows that if you can’t stand on one leg for ten seconds later in your life, your risk of death almost doubles in the next decade.

So, there you have it. Boxing does appear to be a good workout with positive effects in different aspects of your life.

But remember that you need to be intentional about your workouts. Challenge yourself appropriately, pick boxing workout routines that exercise all your muscles, and aim to increase your power with every hit.

And then come back here to tell me how you feel about punching that bag.

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Mary D. Brown

Mary is a mom of three, blog writer, strength training addict, fitness psychology guru, Origami dork, and Metallica lover. She has degrees in Communication and Physics and is a certified Personal Trainer.

Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.