The fitness of boxers, including skipping, core, strength, and of course heavy bag work, can burn up to and even over 1000 calories per hour according to a key study supported by the Mayo Clinic . Of course, specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation (e.g. weight).
Success with any fitness goal demands focus, consistency and discipline. Boxing fitness is time-efficient and effective in improving fitness levels, losing and maintaining weight and is for anyone: athletes and non-athletes.
Any work out  must be challenging, motivating, provide variety and be convenient. In other words, it must meet the following criteria:
• Intensity – It must challenge both the aerobic and anaerobic systems.
• Strength gain – It must improve overall body strength.
• Injury free – It must provide intensity without battering muscles and joints.
• Calorie burn – It must help burn off any extra fat to increase/maintain leanness.
• Variety – It must be challenging and non-boring.
• Mental toughness – It must help people learn to cope with difficult challenges.
Boxing Fitness is a whole body workout that meets the above criteria and more. It takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers. It combines them into a fitness program that is safe for the mainstream. Our 700+ Cal/Hr estimate is currently based on ITC’s boxing fitness exercises performed at maximum intensity.
 This is adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise. 2000;32(suppl):S498.
 Fitness Boxing: The Ideal Cross-Training Alternative by Mike Bresnahan (LA Times) published in 2003 1. Anderson, Owen, Ph.D. (2002) “Cross-Training” [Online] Available: http://www.runnersworld.com/home/0,1300,2-78-82-358,00.html [2002, December 6].[/box]