Calories burned boxing
Boxing combines high-intensity cardio with explosive power output. Sparring burns more than bag work due to defensive movement.
Light
463
kcal/hr
Moderate
694
kcal/hr
Vigorous
925
kcal/hr
For a 170 lb adult.
Calculator
MET-based formula. Adjust weight and duration.
Calories burned
694 kcal
170 lb · 60 min · moderate
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What it is
Punching, footwork, defense. Heavy bag work, mitt work, sparring, or shadow boxing.
What changes the burn
- Sparring > bag work > shadow boxing in intensity
FAQ
Is boxing good cardio?
Excellent — top-tier cardio with full-body engagement and stress relief. Heavy bag rounds (3-min on, 1-min off) match HIIT structurally.
How calories burned is calculated
kcal = MET × kg × h
Boxing · MET 9 · ≈ 694 kcal/hr · 77 kg · moderate
Compendium of Physical Activities