Coach Zoe Shed fat and have fun by incorporating boxing into your weight loss journey to fight plateaus, boost metabolism, and reduce stress.
Boxing is fun, effective, and can be done by most fintess levels! See the benefits of boxing for women that are looking to transform their bodies and enjoy their fitness routine.
Whether you are brand new or experienced, boxing is a great way to stay active and save time. This form of training can help you feel better, mind and body, as you build confidence and athleticism.
Follow along to see why boxing is one of my favorite forms of fitness as a woman and busy mom of 3 little ones.
Does boxing help women lose weight?
Boxing is an efficient form of exercise that can help women lose weight by reducing stress, improving consistency, and boosting metabolism with high calorie burning workouts that improve full body fitness.
Consistency is the key to any fitness goal, including weight loss. One of the reasons people fall off of their fitness routine is because they get bored with their workouts.
Boxing allows for so much variety that it never gets boring! And when you have fun in your workouts, you are more likely to stay consistent.
Plus, the variety in movements, intensity, duration, and programming allows you to minimize weight loss plateaus by keeping the body guessing. You can maximize results with consistent effort without burning out.
Another reason women can struggle with weight loss is because of high stress levels. According to the Cleveland Clinic, being stressed can affect your hormones and encourage snacking, cravings, and drop metabolism.
Being stressed can also affect your sleep quality. Sleep is when we recover from our workouts and “recharge” for the next day. Poor sleep quality may leave you feeling less energized to workout and not recovered enough to exercise, killing your workout motivation.
What makes boxing so unique, is it allows you to get out a little aggression and frustration. You can blow off steam in your workout, then get a mental boost from endorphins after!
Boxing is a full body, high intensity workout. The more muscles we use and the higher intensity of the workout, the more calories we burn.
High calorie burning workouts make a calorie deficit (consuming less calories than burned) easier to maintain. Plus, high intensity workouts boost metabolism and help us burn more calories afterwards, even at rest!
Since boxing works the full body and is higher intensity in nature, you don’t need to spend a lot of time working out.
Generally speaking, workout intensity and duration are inversely related. The high intensity, the shorter the workout. Think HIIT, or high intensity interval training.
Physiologically, we can only maintain a high effort for so long before our energy stores deplete and can no longer perform at the intended intensity.
Boxing workouts are fun, quick, work the full body, and will provide the right stimulus to get serious results.
What does boxing do for a woman’s body?
Boxing can improve a woman’s body composition by reducing fat and strengthening muscle while improving athletic performance like conditioning, speed, power, balance, coordination, and reaction time.
These workouts combine cardio and power for a full body high intensity training method. High intensity training burns a lot of calories within a session and helps the body to keep burning more calories after the workout (also known as Excess Post-Exercise Oxygen Consumption) to help the body recover.
When combined with a well-balanced, nourishing diet women can maintain a calorie deficit to attain steady weight loss with boxing.
Although there’s an emphasis on the upper body, specifically shoulders, arms, and abs, boxing requires lower body work too. Women can expect to see total body muscle definition improvement because of this.
Will boxing make me bulky as a female?
Because boxing is bodyweight and very high volume, it is highly unlikely to make a woman gain large muscle mass and become “bulky.”
And at the end of the day, it takes a lot of hypertrophic strength training, a calorie surplus, and months or even years of effort to gain a “bulky” physique as a female.
Take a look at professional female boxers. Most of them are boxing for hours a day, plus strength training, and even they are not “bulky” as women that lift weights to purposefully attain a physique like that.
So don’t worry, you can throw boxing into your regular fitness routine and don’t have to worry about looking like Mike Tyson haha!
In fact, it will help create more of an athletic “lean muscle” or “toned” physique since it falls under the endurance category in regards to strength training.
How does boxing tone your body? By helping you shed body fat with high calorie burning workouts and maintain muscle mass with a high volume of powerful movements.
As far as performance goes, consistent boxing workouts can improve aerobic conditioning, power, speed and agility, balance, coordination, and reaction time when trained intentionally.
Just like with any form of exercise, what you put into it is what you get out of it. The harder you work, the more intentionally you train, and the more attention paid to detail, the better results you can expect to see.
Does boxing flatten your stomach?
By helping you shed fat and strengthen abdominal muscles, boxing can help you flatten your stomach over time.
Again, a calorie deficit is required to lose weight, so if you aren’t seeing results in your physique, check in with your diet and see if there’s room for improvement.
For help with diet, head over to my Nutrition Plans designed for women. find the one that suits you and your lifestyle to make eating stress-free!
How fast can boxing get you in shape?
Boxing can help you improve general fitness in as little as 4 weeks with at least 3 weekly sessions.
With a calorie deficit of 500-1000 each day, you can expect to see 1-2 pounds of weight loss per week. Although weight loss is not always linear, this approach is recommended for sustainable results over an extended period of time.
For more dramatic body transformations, expect to see results after 3 months of consistent effort in your workouts and with your diet.
12 Boxing Workouts to help you lose weight
Now that you are ready to get started, incorporate these at home boxing workouts into your fitness routine and work towards those goals.
10 Minute Cardio Boxing HIIT Workout
Fast paced but easy to follow for a high calorie burning workout. Mix up your cardio with boxing for improved agility, speed, coordination, and balance. A fun way to boost metabolism in a short amount of time.
Cardio Boxing & Dumbbell Strength Workout
Boost cardio and increase strength with this circuit style at home workout. In just 20 minutes we will work the full body using bodyweight boxing and dumbbell strength exercises.
Kettlebell & Boxing Home Workout
Combine the strength of kettlebells with the intensity of cardio boxing for a fun and different power workout. Fast paced yet simple so anyone can join in. Full body exercises that emphasize core strength and endurance for a slimming physique.
HIIT Boxing & Plyometrics Workout
Turn up the heat and boost metabolism with this killer HIIT workout. Switching between lower body plyometrics and cardio boxing, this tabata workout will move quickly while we have fun. Great for improving aerobic and power performance.
Extreme Boxing Cardio Workout
Burn out your arms and shoulders in under 30 minutes with this boxing cardio workout. No equipment is needed to do this workout at home while you build a sweat and improve aerobic fitness and metabolic conditioning. High intensity boxing combined with calisthenics to provide a fun and challenging workout.
Strength & Cardio Boxing Workout
Shred and tone your upper body with this dumbbell and box workout. Alternating between strength and cardio exercises, this upper body workout is great if you are looking to sculpt your arms & shoulders. Grab a set of dumbbells for this at home workout.
Bodyweight Leg Strength & Cardio Boxing Workout
Sculpt your legs and boost metabolism with this bodyweight workout. No equipment is required to challenge yourself with strength and cardio interval training.
Cardio Boxing Workout For Upper Body With Resistance Band
Improve upper body strength, stability, speed, and power with this at home cardio boxing workout. Using a mini loop resistance band we will cycle through strength and cardio boxing supersets in under 30 minutes for a quick and effective workout.
Boxing Workout with Resistance Bands
Stay fit with this home boxing workout with resistance bands. Using a set of mini loop resistance bands we will alternate between supersets of lower body strength and upper body cardio boxing for a killer full body workout. This workout will help improve lower body muscular strength and upper body endurance. Alternating strength and cardio is an efficient form of an effective workout routine you can do at home.
Strength & Shadow Boxing Workout At Home
Get a killer sweat in with this strength and shadow boxing workout at home. This full body workout is designed to give you a serious strength and conditioning athletic style burn. We will alternate between dumbbell and boxing circuits to incorporate strength and power exercises between shadow boxing rounds.
Full Body Boxing Workout At Home
Join me for a killer full body boxing workout at home that includes strength and cardio. This at home workout alternates between strength and cardio boxing mini circuits for a total body burn that hits every muscle group. This quick workout routine is what you are looking for when you want to sweat and get stronger in one session.
No Equipment Cardio Boxing Workout
Take your fitness to the next level while you have fun with this cardio boxing workout. No equipment or experience needed to jump in as this boxing workout uses short combos that are easy to follow if you are a beginner and can be tuned to meet your ability even if you are a pro.
If you enjoy boxing, check out my post, How Cardio Kickboxing Gets You Killer Weight Loss Results.
References
“You Guessed It: Long-Term Stress Can Make You Gain Weight.” Cleveland Clinic, Cleveland Clinic, 23 Jan. 2025, health.clevelandclinic.org/stress-and-weight-gain.
