The number of calories burned during a boxing workout varies depending on a participant's age, gender, height, weight, heart rate, and other factors. In our case study, here is what we found for a typical 30-minute boxing workout: Participants burned an average of calories 482 during the 8 round FightCamp workout. Males burned about 40% more calories than females (38%). Males burned an average of 595 calories during the workout. Females burned an average of 369 calories during the workout. On average, males burned between 564 and 612 calories during the workout. On average, females burned between 349 and 382 calories during the workout