There comes a time where running on a treadmill for an hour straight starts to lose its excitement.

The gym starts to seem more of an obligation instead of a time to release the day’s stress and treat yourself to some much needed personal time. You are not alone. We have all been there. Maybe you should consider mixing things up. How about a new form of workout?

Let us introduce you to this workout class called boxing, or more frequently called, kickboxing.

Just as we quickly lose interest in a boring movie or book that tends to drag the same happens to our workouts. Variety when working out is always a good thing. It keeps a person engaged and wanting to learn and do more of this new activity they are being exposed to.

Kickboxing as a workout class has quickly become a trend and a gym class that celebrities swear by. It is no surprise why!

This form of workout can be considered as an all-body workout and can have additional health benefits as well. Talk about covering all your bases!

Kickboxing can be considered a great cardio workout, say goodbye to fat and hello to muscle.

It can also be a great way to tone your body. All the punching and kicking on the bag or your workout buddy can have other benefits besides stress relief.

Other health benefits can come with kickboxing such as flexibility, coordination, and balance.

Kickboxing is an amazing way to get a great workout all while also learning some techniques for self-defense.

You may have signed up for kickboxing classes at your gym to get rid of some extra lbs. but you can get more for your buck when it comes to learning this great sport.

Kickboxing as a Cardio Workout

using kickboxing as a cardio workout
Boxing workouts can burn between 350 and 500 calories in just one hour. Source: Curtis MacNewton on Unsplash

Kickboxing already is considered a good cardio workout because of the constant need to be moving around.

Whether you are practicing kickboxing for your next competition or as just a workout you need to constantly be moving around to from left, right, up, down. With this alone, you are getting a great cardio exercise.

As kickboxing teaches you some self-defense techniques such as punching, jabs, and hooks, it will also teach you how to avoid them, such as bobbing or slipping. This goes back to the “constantly moving” part. If you aren’t doing the punches, you’ll definitely be trying to avoid them.

For any workout you do, the beginning of any class is by warming up. The same goes for kickboxing.

In order to have a higher endurance while taking your kickboxing classes, you need to be sure you’re all stretched, warmed up and ready to go. Two of the most common ways to build endurance is by jumping rope and by conditioning drills.

Jumping rope is a great way to warm up before doing any form of boxing classes. It’s a great way to get your cardio while improving your skipping, which will also improve your footwork in boxing as well.

When your body gets used to smooth and light skipping, you will be quicker at jumping rope, which means, you will be faster in the ring, or gym, if this is your case.

Like mentioned before, conditioning training is another great way to get some cardio and build your endurance.

This can be anything from running, mountain climbers or weight exercises.

Although some of the conditioning training you will be doing for kickboxing won’t be cardio, you still need cardio to help you build that endurance for the rest of the training.

Cardio is crucial when doing any sort of workout. It helps you increase the strength of your heart and lungs. Helping you burn fat is just a great extra of doing cardio.

Using Kickboxing to Tone Your Body

woman at the gym doing arm workouts with weights
A good boxing workout tones your legs, arms, chest, shoulders, back and helps you build a strong core. Source: Alora Griffiths on Unsplash

It was previously brought up how kickboxing can be a great way to tone your body. When hearing about kickboxing, you may think boxing, which makes you think about punching.

Punching is all about the upper body, so why say that kickboxing is an “all body” workout? Let us not forget about the “kick” part!

Kickboxing incorporates both upper, core and lower body strength. By taking just one kickboxing class, you will be surely feeling it the next day on your back, legs, arms even abs!

Studies have shown that kickboxing will help tighten and tone any part of your body. You can burn anywhere from 300-500 calories after just one high-intensity kickboxing class!

If you have never taken a kickboxing class you may still need a more detailed description  Let's go back to warming up. As previously mentioned, a common warm-up method used in kickboxing is by conditioning training.

This alone is already a variety of different circuits that will not only help you build up your endurance but to also help tone your body.

Again, this can be anything from using weights like kettlebells or your own body weight by doing push-ups or pull-ups.

Next, think about all that punching you will be doing on the punching bags. Generally, punching bags used in kickboxing are between 60 to 100 pounds.

If you are taking boxing lessons at a boxing studio you'll definitely have more access to these punching bags and additional boxing equipment.

Make sure you get gloves that fit you best as male boxing gloves can be a bit different in comfort and size versus female boxing gloves.

Kicking and punching a bag that heavy can definitely help your body get toned. Kickboxing will work on strengthening and toning a variety of your muscles all at once.

Additional Benefits of Kickboxing as a Workout

woman at the beach practicing kickboxing
Punching while practicing boxing helps to relieve muscle tension that can collect when you experience stress. Source: Jason Briscoe on Unsplash

As if we haven’t mentioned enough, there are even more health benefits to signing up for some boxing classes at your gym.

There are many other types of boxing lessons for women too!

We mentioned before, increased cardio and body toning. Kickboxing can also improve your flexibility, coordination, and balance.

When it comes to flexibility, all those high kicks you will be doing while at your lesson will be improving the more you practice.

Flexibility is important in boxing because you need a great deal of core strength and a solid base. This will help you take and give punches better without hurting yourself.

Flexibility on your wrists is essential, too. It will come in handy when you are giving those back-to-back punches to keep your wrist in the proper punching position.

When doing any form of sport, whether it's professional or just for exercise, you try to challenge yourself every time, which leads to becoming better by increasing difficulty.

If you realize that your lack of flexibility is keeping you from improving, your coach may suggest taking some extra yoga classes before and after every kickboxing lesson.

Yoga will be a great way to increase your flexibility, and balance as well, which will help you with your kickboxing lessons.

Balance is necessary for kickboxing because it helps improve your coordination and reaction time.

By practicing your balance you can react quickly to any throws that come your way and block them. Among the many other health benefits that boxing can bring, your coordination will improve, too.

With much learning and practice, your coordination will get better with boxing. You will quickly learn that with kickboxing, you have to learn how to maintain your skills under pressure as every second counts.

By improving your hand-eye-foot coordination, you will have quicker movements and reactions while on the ring and gym class.

Need a Boxing teacher?

Enjoyed this article?

5.00/5 - 1 vote(s)


A California native, reader and writer who is enthusiastic about traveling, cooking, cinema, and yoga.