Kickboxing your way to fitness!

Kickboxing provides a full-body workout that targets both improvements in cardiovascular endurance and muscular toning – great for fitness! Regularly performing a kickboxing exercise routine works all major muscle groups in a fun and energetic way and improves balance, coordination, flexibility and self-confidence.

Kickboxing is a combination of boxing, martial arts and aerobics, and encompasses a large variety of exercise types so the chances of getting bored are slim. Some examples of the types of movements you can expect to perform when kickboxing are punches, kicks and jumps. These types of movements are performed in a series of sequences and drills, and in some cases on a punching bag.

Kickboxing fitness and weight loss programs tend to be a bit more advanced than some other exercise types, so it might not be the best choice for those who have physical limitations or are significantly out-of-shape. In general, you should expect to burn between 275 to 450 calories per each 30-minute session performed depending on workout, duration, intensity and weight.


Kickboxing is a very intense, vigorous exercise type, so you will need to plan on bringing a high level of motivation and intensity to each workout. By performing an exercise type that is diverse and incorporates a wide range of movements, your probability of sticking with the program improves dramatically. Kickboxing also helps improve balance and agility, making other activities easier to perform and injuries from muscle strains and falls less likely.

Kickboxing is also a fun activity while relieving stress. Many people enjoy it for the martial arts aspect without the dogma that comes with traditional forms – great for self-protection! It is a very active, vigorous activity, and the individuals that participate are usually very enthusiastic and energetic. This attitude can be very contagious and helps motivate others to continue participating.

For all these reasons, kickboxing is an effective weight loss program that delivers solid results. While kickboxing is enjoyable, it’s also very challenging as well.

If Not Done Properly

This form of fitness may result in injuries if moves are not performed well. Always practice kickboxing under the guidance of a certified cardio kickboxing trainer to avoid unnecessary injuries. Go easy or slowly as you start the moves so you can comprehend them completely and perform them safely. People who have been inactive for long periods of time should be aware that this workout is of a high intensity. Thus, you should always ask your doctor if you can do it or even with doctors approval go easy for the first few sessions and possibly do not do the full work out the first few days. You may not be prepared for the high intense workouts of this fitness method.

Great for Muscles

Kickboxing requires the use of all the muscle groups associated with the upper and lower body, including the core area. The legs become more toned and defined through the kicks and jumping movements. The core and torso area of the body is conditioned through the requirements to rotate, bend and support all movements and sequences that are performed. The back, shoulders and arms are conditioned through the movements that require punching and blocking.

In order to perform several of the movements and sequences required in a kickboxing exercise routine, an individual must have a reasonable level of flexibility. As such, stretching is an important component of a kickboxing routine. This requirement leads to an improvement in muscle, ligament and tendon flexibility, and not only decreases the risk of pulled or strained muscles, but improves blood and oxygen flow as well.


Individuals can achieve a very intense aerobic effect through the practice of kickboxing. Kickboxing works all of the major muscle groups of the body, increases the heart rate, increases oxygen intake requirements, and is an excellent choice in conditioning the entire cardiovascular system.

The large number and diverse combination of muscle groups worked together in kickboxing produces a high caloric expenditure value. Kickboxing is one of the more sweaty, intense and exhaustive exercise types when compared to many of the other cardiovascular exercise routines.


The equipment required to participate in kickboxing fitness and weight loss program varies depending on the format and type of kickboxing class. In most kickboxing class settings, the majority of the equipment should be provided for you. However, you should plan on wearing cool, dry, unrestrictive clothing. In addition, you should also plan on bringing along a pair of kickboxing gloves, a water bottle and a small towel.

If you are going to practice kickboxing at home, you can pick up a DVD/VHS-based program relatively cheaply. You will need to purchase a firm floor mat. Many of the home kickboxing exercise programs require that you purchase a punching bag, so you will need to allocate space for that as well.