Kickboxing is an excellent weight loss workout because it is classified as vigorous exercise. This means it burns hundreds of calories in a short duration. By burning more calories than you get from food, your body begins to break down fat for energy. Because kickboxing burns more calories than running, cycling, swimming, or weightlifting, it is an ideal form of exercise if your goal is to burn fat. Pair kickboxing classes with a healthy diet for safe weight loss results.
Table of Contents
How Many Calories Does Kickboxing Burn?
1 hour of kickboxing burns 600–1,000 calories, depending on your body weight and the intensity level of your workout. An individual who weighs 185 pounds will burn close to 900 calories in an intense 1-hour kickboxing session. This elite level of calorie-burning makes kickboxing one of the best workouts for weight loss. Here’s how it stacks up against other popular forms of exercise:
- Kickboxing: 600–1,000 calories burned per hour
- Running: 400–600 calories per hour
- Cycling: 450–650 calories per hour
- Swimming: 400–700 calories per hour
- Weightlifting: 400–600 calories per hour
In comparison to other forms of physical activity, kickboxing stands head and shoulders above the competition. This is because kickboxing is a total body workout that burns calories, builds strength, and provides aerobic exercise. Your muscles work during the punching and kicking combos at the same time, while your heart rate rises for a nonstop cardio workout.
How Long Does it Take to Lose Weight with Kickboxing?
We know kickboxing burns calories, making it a great weight loss workout, but how long will it take before you see results? This kickboxing study found no significant change in body fat percentage after test subjects participated in a 5-week kickboxing course. However, the researchers noted that similar programs required 12 weeks to show significant weight loss results. So, plan to stick with kickboxing for a few months before you begin noticing weight loss changes.
How Many Times a Week Should You Do Cardio Kickboxing?
To trigger weight loss, this study suggests performing an exercise that burns at least 300 calories 3 times per week. This means 30 minutes of kickboxing 3 times per week will help you reach your healthy weight loss goal. At the same time, you lose weight, you will gain muscle, build cardiovascular fitness, and develop new skills.
What Should You Eat After Kickboxing?
A high-protein diet low in calories will help your muscles recover from a rigorous kickboxing workout but won’t halt your weight loss progress. Eat meals low in carbs and high in protein. Opt for fresh vegetables, leafy greens, meats, fish, and tofu. Leave bread, rice, and potatoes off your menu.
- Recover from your kickboxing workout with high-protein foods such as protein shakes, meat, nuts, or tofu.
- Follow a healthy weight loss plan created by your doctor or nutritionist.
- Healthy weight loss is accomplished by losing 1–2 lbs per week. If you are losing weight faster than this, increase your calorie intake.
It’s essential to lose weight in a healthy manner. Your body and brain need the energy from food to recover from a rigorous kickboxing class, so pairing your workout plan with a healthy diet is crucial. Consult a doctor or nutritionist to create a healthy weight loss diet plan. A safe weight loss plan guides you to lose 1–2 pounds (0.5–1 kilo) per week. If you are losing weight faster than this, you could be putting your health at risk.
Is Kickboxing Good For Muscle Gain?
Kickboxing is great for building lean, toned muscle. In fact, a scientific study found that even amateur kickboxers tend to have low body fat percentages and well-developed muscles.
- Kickboxing is proven to encourage the development of muscle development and promote a low body fat percentage.
- Muscles in both the upper and lower body are trained during kickboxing.
- Kickboxing forms a great foundation for several other types of exercise.
Because both your upper and lower body are engaged during kickboxing, you will build muscle in your lower body, upper body, and core, especially if paired with a high-protein diet. You will also not risk overtraining a single part of your body with kickboxing. Instead, you will develop overall muscle and strength.
Does Kickboxing Make You Bulky?
Because it elevates your heart rate, burns calories, and keeps your muscles under tension for a long period of time, kickboxing is very unlikely to cause you to bulk up. Instead, you’re likely to build lean, toned muscle.
- Kickboxing is very unlikely to lead to a bulky physique on its own.
- To add bulk to your frame, pair kickboxing with weight training and a high-calorie diet.
- Kickboxing combined with a weight loss diet will not add bulk to your frame.
If your goal is to bulk up to increase your strength and power for kickboxing, incorporate weight training into your workout program. Also, it’s important to note that the diet required for increasing muscle mass and bulk is far different from what’s required for weight loss. As long as you consume fewer calories than you burn, you will shed fat. You are only likely to put on weight if you pair kickboxing with a high-calorie diet.
Does Kickboxing Help Burn Fat?
Among the many health benefits of kickboxing is its potential to burn fat. Kickboxing can burn 600–1,000 calories in an hour, making it one of the premier forms of exercise to pair with a weight loss diet. At the same time you burn fat, kickboxing will also promote lean muscle development throughout your entire body. To unleash your physique, dedicate yourself to a 3-times-per-week kickboxing program for at least 12 weeks. The results of this high-energy workout will be apparent. In fact, we bet you’ll be hooked on kickboxing training by then.
