Calories burned boxing training
Boxing training mixes bag work, footwork and conditioning. Hard rounds with little rest are very demanding.
That is roughly the energy in about 5 bananas, about 4.5 rotis or about 3 samosas.
At every effort level
| Effort | MET | Calories for 60 min |
|---|---|---|
| Easy bag work | 5.5 | 385 kcal |
| Regular training | 7.8 | 545 kcal |
| Hard rounds | 10 | 700 kcal |
Calories burned boxing training, by weight and time
At a regular pace (Regular training).
| Body weight | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|
| 50 kg | 195 kcal | 295 kcal | 390 kcal | 585 kcal |
| 60 kg | 235 kcal | 350 kcal | 470 kcal | 700 kcal |
| 70 kg | 275 kcal | 410 kcal | 545 kcal | 820 kcal |
| 80 kg | 310 kcal | 470 kcal | 625 kcal | 935 kcal |
| 90 kg | 350 kcal | 525 kcal | 700 kcal | 1055 kcal |
Good to know
- Bag work and shadow boxing burn a lot when done in rounds.
- Sparring is harder still, but most sessions include rest, so enter a lower time.
These are estimates for an average adult, based on the Compendium of Physical Activities. Your real figure depends on your fitness, technique and effort. This is general guidance, not medical advice.
Questions people ask
How many calories does an hour of boxing training burn?
At a regular pace, a 60 kg person burns about 470 kcal, a 70 kg person about 545 kcal and an 80 kg person about 625 kcal in an hour. Taking it easy (easy bag work) burns about 385 kcal for a 70 kg person, and going hard (hard rounds) about 700 kcal.
How many calories does 30 minutes of boxing training burn?
At a regular pace, about 235 kcal for a 60 kg person, 275 kcal for 70 kg and 310 kcal for 80 kg. Use the calculator above to enter your own weight and time.
How is the number worked out?
Calories burned = MET x your weight in kg x time in hours. A MET says how many times more energy an activity uses than sitting still. For boxing training we use 5.5 (easy), 7.8 (regular) and 10 (hard). These values follow the Compendium of Physical Activities, a standard research list, and are averages for adults.
How accurate is this?
It is an estimate, usually within about 20 percent. Your fitness, technique, body build and how hard you really work all change the true figure, and fitness watches can differ from it too. Use it to compare activities and plan, not as an exact count.
Is boxing training good for weight loss?
Any activity that gets you moving helps, and the best one is the one you will keep doing. Weight depends on what you eat as much as what you burn. As a very rough rule, around 7,700 kcal is about 1 kg of body fat, but real results vary from person to person. If you have a health condition, check with a doctor before starting something new.
