How many calories does boxing burn?

Updated: April 15, 2021 @ 11:53 am by Imrus

In this article, we will try to figure out how many calories we can burn from boxing and martial arts. Hitting the punch bag or taking part in other martial arts is good cardio that helps us lose weight faster and more effectively.

I started boxing when I was 17. Then I stopped it for years. I picked it up when I was 35 to add cardio and endurance training for my at-home workout. I got a heavy bag, and I have a 3-day boxing workout routine. The result? I have lost over 25 pounds. But, what’s even better, my vitality is excellent as well.

That’s why I suggest everyone who wants to build a healthy physique and lose weight to start boxing training.

Ok, let’s get to the details.

Boxing & calories – How to calculate?

What should we take into account when calculating burned calories?

  • The weight.
  • The length of the training.
  • The boxing activity (punching a bag, shadow boxing, sparring, real boxing with an opponent)
  • The intensity.

For the calculation, we use the Metabolic Equivalent of Task (MET). The metabolic equivalent of task (MET) is a physiological definition of the energy cost of physical activity. These units represent the amount of oxygen a person consumes while undertaking an activity.



Walking slowly


Climbing stairs




Running, 8 mph


Real boxing in the ring


Boxing with punching bag (moderate)


Boxing with a heavy bag (intensive)




Shadow boxing




So, we can state that boxing is among the most effective energy-burning activities. For example, it burns twice as many calories as stair climbing or four times more than walking slowly.

For example, punching bag calories burned for a 200-pound person with 45 minutes of moderate training results in 428 calories minus.

With 30-minute shadow boxing, a 180-pound person can burn about 300 calories.

Calories burned boxing calculator

For quick results, I created this calculator. I hope you’ll enjoy it.


Note: Of course, the calculations above aren’t 100% accurate since there are so many other factors that we should consider (gender, age, fitness level, etc.). But, the results help you to understand why boxing is such a beneficial combat sport for everyone.

What are the other benefits of a boxing workout for weight loss?

  • It’s an all-over body work out.
  • It gives you confidence and self-discipline.
  • It improves your stamina and concentration.
  • It helps to release stress.
  • Boosts cardiovascular health.
  • Improves reflexes.
  • Betters all-over strength.
  • Boost metabolism.
  • Develop your mental focus.
  • Safe and effective for all ages.
  • Workouts you can do at home.
  • Works well with weight lifting exercises or callisthenics workouts.
  • Boxing is fun!

Like any workout that requires full muscle participation, boxing workouts are a great way to burn off calories and shed extra body fat. But boxing also offers benefits above and beyond physical benefits such as stress reduction, confidence-building and providing a sense of accomplishment. Look around on our website to learn more about this fantastic sport!

Related: Does boxing burn belly fat?



Bucko Imre

Hi there, I'm Imre. I started boxing when I was 15, but nowadays I hit my old, dirty heavy bag at home (you know, family, business, etc.) I love boxing so much, so I made this blog to help people get started with it (at home).