High-Calorie Burn: Boxing involves continuous movement and high-intensity intervals, which can burn calories at a rapid rate. A typical boxing session can burn anywhere from 400 to 800 calories per hour, depending on factors such as intensity level and individual body weight.

Muscle Building: Boxing engages multiple muscle groups simultaneously, including the core, arms, shoulders, legs, and back. By incorporating punches, kicks, and defensive maneuvers, you're not only burning fat but also building lean muscle mass. This increase in muscle density can boost your metabolism, allowing you to burn more calories even at rest.

Cardiovascular Endurance: Boxing workouts elevate your heart rate and improve cardiovascular fitness. This enhanced endurance enables you to sustain intense exercise for longer durations, maximizing calorie expenditure and facilitating weight loss.

Now while boxing does a great job at burning calories, it’s not a magical solution for losing weight. The main focus for any weight loss journey should be a successful calorie deficit. But just like boxing, there are many different exercises that get your heart pumping and increase your breathing rate. Some examples include running, cycling, swimming, jumping rope, and brisk walking. Basically, anything that gets you moving and elevates your heart rate for an extended period can be considered cardio and will help lose weight.