1. Fat loss
The boxing workout is great for fat loss. Almost every boxing exercise will make you sweat. No matter if you’re doing heavy bag work, mitt work, jumping rope, sparring, push-ups or even shadowboxing, you’re going to burn calories.

You can lose 3-4 pounds in a single workout if it’s intense enough. Which is much more than a regular workout in the gym, even if you do mainly cardio exercises.

2. Self-defense
There are many sports that can help you defend yourself. But boxing is the most effective one, especially when facing more than one attacker.