Enter your weight and the duration of your shadow boxing session into the calculator to estimate the number of calories burned.
Shadow Boxing Calories Burned Formula
The formula to estimate the calories burned during shadow boxing is:
Calories Burned = MET * (Weight in kg / 2.2) * (Duration in hours)
Variables:
- MET is the Metabolic Equivalent of Task, which is a unit that estimates the energy used by the body during physical activity, compared to resting metabolism. For shadow boxing, the MET is approximately 7.0.
- Weight is the body weight in pounds.
- Duration is the time spent shadow boxing in minutes.
To calculate the calories burned, convert the weight to kilograms by dividing by 2.2, then multiply by the MET value and the duration of the activity in hours.
What is Shadow Boxing?
Shadow boxing is a form of exercise where an individual throws punches in the air as if fighting an imaginary opponent. It is a staple training technique for boxers but is also a popular workout routine for fitness enthusiasts. Shadow boxing can improve punching technique, endurance, agility, and burn a significant number of calories.
How to Calculate Calories Burned Shadow Boxing?
The following steps outline how to calculate the calories burned during shadow boxing:
- First, determine your weight in pounds.
- Next, determine the duration of your shadow boxing session in minutes.
- Use the formula provided above to calculate the calories burned.
- Finally, use the calculator to verify your results or to make the calculation easier.
Example Problem:
Let’s say you weigh 150 pounds and you shadow box for 30 minutes. Using the formula:
Calories Burned = 7.0 * (150 / 2.2) * (30 / 60)
Calories Burned ≈ 7.0 * 68.18 * 0.5 ≈ 238.63 calories
