Boxing And Weight Loss: Why It Works and How to Start

Your weight loss journey can get pretty repetitive and boring, especially when you’re just hitting the same machines at the gym, counting reps, and waiting for the change.

If you’re feeling that cardio and workouts feel like a chore, maybe it’s time to switch things up. Boxing is one of the most effective (and fun) ways to burn fat, build muscle, and transform your body and mind.

At Griffins Boxing & Fitness, we’ve seen it firsthand: members who have walked in a year ago look completely different as they walk out today. So if you’re wondering whether boxing can help you lose weight, the answer is a loud, confident yes.

How Does Boxing Help You Lose Weight?

Boxing is a full-body, calorie-torching workout that delivers real results. You can burn anywhere from 500 to 800+ calories in a single session depending on your intensity, weight, and experience level. But beyond the burn, boxing keeps you engaged, mentally and physically, which makes it easier to stay consistent.

Why Boxing Works for Fat Loss

1. It’s a Full-Body HIIT Workout

Boxing uses your arms, legs, core, shoulders, and back, all in one go. That’s a natural form of high-intensity interval training (HIIT), which helps you burn more fat in less time and boosts your metabolism even after class.

2. It Builds Lean Muscle

Punching, slipping, ducking, and footwork all strengthen your muscles, especially your upper body and core. More lean muscle = higher calorie burn even when you’re at rest.

3. It Keeps You Mentally Engaged

No more zoning out or waiting for that timer to reach 30 minutes on the treadmill. Boxing demands your attention. Learning combos and reacting in real time makes each workout fun and rewarding. Every class is always different, ensuring that each class allows you to target different parts of your body.

Beyond Weight Loss: Boxing Builds Confidence

Most people come to boxing to get fit. But what they walk away with is confidence, mental strength, and a healthier mindset. Boxing makes you stop working out just to “lose weight”, but start training to feel more strong, capable, and focused.

“I walked into Griffin’s Boxing Gym and signed up for private training with Nick. On that first day, I weighed 235 pounds. Since then, I’ve lost 35 pounds and built muscle, all while falling in love with boxing. It’s been one of the best decisions I’ve ever made for my health.”
– Anthony Trinetti

How to Start Boxing for Weight Loss

You don’t need to be in shape to start, you just need to start from where you are. Everyone starts at different levels and eventually as you put in the hard work you get to a level you would have never expected.

Here’s how:

• Join a beginner-friendly class like BOXFIT® or BOXTECH®
• Invest in basic gear (12–16oz gloves + wraps)
• Train 2–4x a week consistently
• Fuel your body with proper meals and rest
• Track progress through your energy, strength, and how you feel (not just the scale!)

.Boxing vs. Running for Weight Loss

Ready to Ditch Boring Cardio?

If you’re tired of the same old workouts, boxing might be the change you need to reignite your fitness journey.

Join us at Griffins Boxing & Fitness in North Van!
Whether you’re here to lose weight, reduce stress, or just hit something (safely), we’ve got you.

Your transformation starts with just stepping into the gym.

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Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.