Try Kickboxing & Feel the Burn

by Ana Reisdorf, MS, RD September 05, 2016 2 min read

 Woman kickboxing with instructor

Over the past few years, kickboxing has become immensely popular. A high-intensity interval training (HIIT) workout, it tones the entire body and encourages speedy weight loss. It also helps you learn self-defense.

Kickboxing is a fun activity that helps you to stay in shape. Simply plug in your favorite music and start enjoying the health benefits of the high-intensity kickbox workout. Gradually, your body will start showing signs of greater stamina, endurance, improved flexibility and coordination, and better core strength. Kickboxing engages your entire body, so you lose weight more quickly.

Burn More Calories Faster

Kickboxing proffers numerous health benefits, but more and more people are getting into this workout to lose body weight. Training with punching bags, you can burn more than 300 calories in just half an hour.

Kickboxing involves a series of  fast and strong movements that not only help you to lose weight, but also strengthen your muscles and joints. It is a combination of aerobic and anaerobic exercises that can also improve your cardiovascular system.

What Does a Kickboxing Class Include?

Usually, a kickboxing class begins with a short warmup session followed by basic exercises like jumping jacks, pushups etc. It also involves kicks, punches and makes use punching bags and jump ropes, followed by stretching.

A different style of kickboxing is observed in competitive arenas. The martial art form is popularly known as cardio or aerobic kickboxing. In contrast to the competitive version of kickboxing, the cardio form doesn’t involve any physical contact between participants.

Full Body Benefits

This high-intensity workout involves the use of both the upper and lower body along with the core area. Your legs will become more toned and defined through jumping and kicking movements. The core and torso regions also become fully conditioned. Because of the punching and blocking movements, your shoulder and back areas are strengthened as well.

Since kickboxing promotes a total body workout in a uniform way, the results are outstanding. This HITT workout raises your heart rate, improves your cardiovascular strength and endurance and is also an effective means of burning calories. Flexibility is essential to performing kickboxing. Stretching can enhance the flexibility in the muscles, ligaments and tendons, leading to a decreased risk of strained or sprained muscles and joints.

Eliminate Stress

Kickboxing is a high-intensity workout routine that can help in releasing endorphins, thereby eliminating stress. Often, the best way to get rid of stress after a hard day’s work is not by collapsing on the couch, but rather by doing intense physical activity. Kickboxing helps you to enjoy a good night’s sleep while enhancing your mental clarity.

If you are a novice, there is possibility that you might suffer from strained muscles in the beginning. But if you perform proper stretching exercises, you can overcome this discomfort.

About the Author

 Ana Reisdorf, MS, RD
Ana Reisdorf, MS, RD

Ana Reisdorf has 12 years of experience as a registered dietitian. She has a passion for creating health and nutrition content. She is the author of two books, the “Lupus Cookbook” and “The Anti-inflammatory Diet One-Pot Meals.” Find her at

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