Benefits Of Kickboxing: Weight Loss, Heart Health And More

Kickboxing classes can help you lose weight and improve you psychologically and mentally. There are many positive sides of kickboxing classes, and this article will focus on every single positive aspect of kickboxing training and get to know you with the secret tips for weight loss success.

A kickboxer in a defensive stance

Is It Good To Lose Weight?

Of course, a full body workout helps you burn more calories and creates the body of your dreams. A fitness routine helps, but a kickboxing class is another great way to put your entire body on fire. There are many benefits of weight loss, it helps you stay healthy all the way.

A Blast Of Calories In A Kickboxing Class

Kickboxing is stacked with high-intensity movements. If you’re a recreational practitioner, then it is moderate aerobic exercise. You can burn calories all the way.

One kickboxing class can burn calories like crazy – 430 to 600 in 50 minutes, according to This form of exercise is unusual for beginners, so it might go up to 800 calories burned and greater weight loss in the early stages of your career.

How Many Times A Week Should I Do Kickboxing?

At least three kickboxing training sessions per week should get the job done. But if you’d like to focus on losing weight, then you should find time for at least four to five kickboxing classes.

Also, you have to combine your martial art with a proper diet. Decrease your rations, focus on your workout routine, and don’t overeat after your kickboxing workouts.

The caloric deficit is the key to your weight loss journey, eat less, burn your calories, and enjoy the smaller levels of your body fat!

Are 30 minutes Of Kickboxing Enough?

Yes, if you take part in a high-intensity sparring session. But 30 minutes of cardio exercise might be fine for a beginner, but you’ll have to increase your training time as you progress.

Is Kickboxing Better Than The Gym?

Well, kickboxing classes put the majority of your body on fire, but you can’t activate all muscle groups.

A cardio workout leads to better body composition and decreases body fat quicker, but you can’t expect big muscle mass from a pure kickboxing class, you must combine it with strength training.

A kickboxing workout drains more calories than a gym class and leads to a caloric deficit quicker, but there are positive sides to both types of workouts.

How Does Kickboxing Change Your Body?

You will see the first changes on your upper body – shoulders, traps, biceps, and triceps as you’ll throw punches in the first month of kickboxing training.

A guy with crossed arms leaning against a wall where two fit arms are drawn.

Yet, you’ll have to wait for lower body changes as kicks and footwork come later. Kickboxing is a very static combat style, which means your calf muscles won’t be much active.

You will lose the greatest number of extra pounds in the first month of training, especially if you stick to lean meats, leafy greens, and other kinds of low-caloric food with a lot of vitamins and minerals. A healthy diet and caloric deficit are the keys to great results. More calories demand more activity.

Your kickboxing workout partner usually stands and bangs with you, he’ll rarely move sideways. The majority of the bout happens on the central line.

The effectiveness of your kickboxing workout not only depends on your bouts on the central line but also heavily on your equipment, specifically the Best Kickboxing Gloves, which assure ultimate protection and performance for every session.

How Fast Can You Lose Weight With Kickboxing?

You can lose weight in one month, but you can stay stuck at the same weight forever. Are you ready to create a caloric deficit and follow your weight loss goals by any means necessary? If your answer is “yes”, then you should see massive fat loss in 2-3 months.

How Much Weight Can You Lose Doing Cardio Kickboxing?

A cardio kickboxing class is a moderate-to-high intense activity, depending on your instructor. It drains fewer calories and doesn’t raise self confidence.

Yes, you will burn calories, but it will hardly be more than 350-400 kcal in 50 minutes. It is an aerobic class unless your instructor pushes the pace like Petr Yan.

Is Kickboxing Good For Losing Belly Fat?

Practicing kickboxing can be a great choice to deal with your big belly, but if and only if you stick to a healthy lifestyle. You can’t train like a maniac, come home, and eat chocolate or every single piece of food you see.

A person measuring their abdomen with a measuring tape.

The true answer is – yes, this martial art is a good workout that could lead to a smaller belly and a better look, but it all depends on you.

Does Kickboxing Help Lose Thigh Fat?

Unfortunately, this is the most painful side of this martial art. When you kick, you rarely activate the inner side of your thigh. Kickboxing strikes are different than Taekwondo or Muay Thai kicks, and you activate almost your whole body during a low kick.

Yet, you can boost the look of the outer or central area of your thighs. It could lead to better overall body composition, but I kindly advise you to build muscle in a gym too.

Adductor drills and resistance training are mandatory for good-looking thighs, you will need other forms of exercises for strong inner thighs.

A Kickboxer’s Diet

Healthy calories are always better than non-organic, junk food. Yet, the key is the combination of groceries with low-or-moderate caloric value, and rich in nutrients at the same time. What does that mean?

For example, brown rice is healthy because it is an organic product, but it can’t provide enough energy for a high-level workout. You must combine food for more energy and decrease the caloric value of your products. Eat more often to speed up your body and exercise regularly, you must burn more calories than you enter. There’s no secret formula to that.

List of Kickboxing Benefits

  • Cardiovascular Health

Kickboxing leads to a positive effect on your blood flow and speeds up the circulation in the peripheral areas of your body – feet and hands.

Cardio “Kickboxing” vs. Traditional Kickboxing

Cardio kickboxing is a drill where you follow the music and perform moves, while traditional kickboxing is like Muay Thai – you fight toe-to-toe against a real enemy or hit the bag while you imagine your real opponent.

Both are good for losing weight, but the first one will not help you defend yourself on the street. Yet, it might skyrocket your weight loss progress, especially cause you can’t stay in one spot while the music plays. But again, it all depends on your instructor. Learn proper breathing technique and you might sweat more and get tired harder.

  • Muscle Mass, Strength, And Balance

Do not kickbox for big muscle mass – it activates fast-twitch fibers and shapes the upper areas of your body in the first place. You can’t expect great core muscles without other forms of exercise, it simply makes no sense.

Yet, it will help you work on your power, plus it could lead to a toned body. Yet, there is a problem.

You might develop the dominant side of your body more, which will lead to a difference in strength between, for example, the right and left shoulder or hand. You must assume a stance, and you’ll probably work more with your stronger arm in the early days of your career.

  • Energy Boost

You will feel way more energy after a few kickboxing classes as more blood will flow through your veins. Oxygen circulation will also grow, which is going to lead to a better connection between your brain and effectors – your reaction time will improve!

  • Better Posture

Any exercise leads to a better posture, especially when you strengthen your back. This sport might improve your posture in the first few months of training. Yet, professional fighters are usually dealing with kyphosis and scoliosis more because of covering up.

But American kickboxing is the key to a better posture, as it prohibits low kicks and leads to a different stanza. Look at UFC fighter Stephen “Wonderboy” Thompson, his spine looks so slick!

  • Confidence and Self-Esteem

When you learn to defend, you’ll be confident when a bully starts harassing you. A few punches to the face and he’ll retreat, and you’ll never be harassed again.

  • Better sleep

Sleep quality matters, insomnia happens so often these days. Tired people sleep better, try it out and you’ll see.

  • Improved Mental Health

Depression, anxiety, PTSD… very huge problems of the modern age, as more and more people spend days on their phones, without social contact. Martial art burns calories, plus you must have contact with people who love similar things. Isn’t it wonderful for your mental health?

  • Improved Coordination

Look on the bright side – this fighting style improves foot eye coordination! Your footwork and agility will also improve, and you’ll be ready to react like a cat!

The Amazing Benefits Of Kickboxing For Women

Women can learn to defend themselves and strengthen the areas of the body they haven’t worked on before. When a woman gets attacked, screaming can’t help every single time, maybe there are no people around.

Furthermore, vigorous physical activity helps women deal with depression and relieve stress way quicker.

Kickboxing Safety

Do You Get Injured In Kickboxing?

Yes, injuries happen very often but put your protective gear on. Wear ankle wraps, shin guards, and good gloves. Learn to enjoy your weight loss, don’t hurt yourself during sparring sessions, and be responsible!

How Common Are Injuries In Kickboxing?

A knees X-ray image

Tips For Beginners

Beginners usually quit too quickly. I have one tip – stay consistent, and don’t give up your dreams!

Negatives Of Kickboxing

Let me list some of them:

  • No ground game – when you get taken down, you’re in a big problem.

  • Poor clinching – a limited clinch game will be your enemy in the street.

  • Eating shots to the head – this is combat sports, get used to it.

Vladimir Vladisavljevic has been training in the art of kickboxing for over seven years, holds a Taekwondo black belt, and has a master's degree in sports and physical education. He's also a huge mixed martial arts fan. He's a big deal in Bulgaria as a mixed martial arts commentator, analyst, and podcaster.
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Vladimir Vladisavljevic

Vladimir Vladisavljevic has a master's degree in sports and physical education. He has been training in kickboxing for over seven years and holds a Taekwondo black belt. He's also a huge mixed martial arts fan. Vladimir is a big deal in Bulgaria as a mixed martial arts commentator, analyst, and podcaster. He was known as The Bulgarian Cowboy in the Western world. In addition, he has a YouTube channel where he talks about his love of esports, one of the fastest-growing fields in the world. Our testing and reviewing method.
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