Why Boxing Packs Such a Huge Cardio Punch

You'll sculpt every muscle.

A two-for-one cardio and strength workout, boxing improves overall fitness, says Jessica Matthews, an exercise physiologist for the American Council on Exercise. "In addition to boosting your strength and cardio, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility," she says. How else do you think you're going to dodge and counter punches at lightning speed?

You'll burn major calories—fast.

The main physical benefit beginner boxers will see is cardiovascular, says Santa. "Boxing improves your resting heart rate and muscular endurance," he says. That lowered resting heart rate and increased stamina can give you in edge in your other workouts.

With a potential burn rate of 13 calories a minute, boxing goes head-to-head with other types of cardio like running and cycling. Plan to punch away anywhere from 200 to 400 calories (for a 140-pound individual) per half hour. Thirty minutes of boxing in a ring torches 400 calories; 30 minutes of punching a bag burns 200 calories; and 30 minutes sparring with a partner blasts 300 calories.

Bottom Line

Not only is fighting a strength and cardio workout in one, it's the best way to get in tune with your inner badass. If that's not enough to convince you to add boxing to your regimen, these five punching perks will have you itching to put on a pair of gloves.