10 Benefits From Taking a Kickboxing Class (2023)

10 Benefits From Taking a Kickboxing Class

  • Post author:Jessica Moore
  • Post published:April 2, 2022
  • Post category:Fitness / Hiit / Kickboxing / Wellness
  • Post comments:0 Comments

10 Benefits From Taking a Kickboxing Class (1)

Source: #BestHour Kickboxing is an award-winning fitness kickboxing training facility with two locations (Federal Way and Kent, WA). Beginners Welcome.

(Video) Top Ten Benefits of taking up Kickboxing

1. Burn Calories

10 Benefits From Taking a Kickboxing Class (2)

Kickboxing is a high-intensity,high-impact workout that will have you constantly in motion. Your heart rate will be raised throughout your session, which means you’ll be burning calories. “On average, women burn 500 to 800 calories per class, and men burn up to 1,000calories per class.” We have “Real Time” Heart Rate Monitors in our studio to help you monitor your intensity and report exact how many calories you’ve burned.

Specific calories burned are really dependent on the intensity levels and your individual characteristics. We have invested the past 6-years in creating the “perfect fitness kickboxing class”, designed to engage every single muscle in your body.

2. Trim Body & Visceral Fat

Kickboxing will reduce your body fat percentage. In addition, the majority of our members also see a reduction in “Visceral Fat” as well as “Subcutaneous Fat“. The way we approach this is to incorporate our Fitness Kickboxing program into your weekly routine 3 times a week while having you work with our certified nutritional coaches to create a “personalized nutritional program” that includes meal plans, supplements, and accountability tracking.

3. Build Skeletal Muscle

Reducing body fat, subcutaneous fat and visceral fat is important. We measure it in our studios. However, besides fat reduction, we also measure Skeletal Muscle. It might come as a surprise the majority of the muscles in your body are skeletal muscles. They make up between 30 to 40% of your total body mass. Tendons (tough bands of connective tissue) attach skeletal muscle tissue to bones throughout your body. Your shoulder muscles, hamstring muscles, and abdominal muscles are all examples of skeletal muscles. If you reach for a glass on a shelf, you’re using skeletal muscles in your neck, arm, and shoulder. They are functional muscles.

Kickboxing builds and strengthens skeletal muscles throughout your body during our fitness kickboxing classes. In fact, we like to say no muscle can hide from our class plans, we hit muscles you have forgotten about!

4. Learn Self-Defense

The average person in the big box gym can not boast they are learning self-defense while on an elliptical machine or bench press.

Kickboxing is not only great for your physical and mental health, it also has a very practical usage as a means to learn self-defense. “Kickboxing differs from other forms of fitness by utilizing various punching/kicking techniques, teaching you basic self-defense skills,” states BestHour CEO, Jim Harrer. “Learning a skill set while working on your fitness is an incredible way to spark self-confidence, and learning self-defense will always stand by you. Think of it as a sport that you can improve in the more you do it. That is why people don’t get bored kickboxing.”

10 Benefits From Taking a Kickboxing Class (3)

(Video) 6 Benefits of Boxing and Kickboxing Workouts

5. Relieve Stress

When you finish one of our custom designed fitness kickboxing classes you will be in a different mental state. You will be happier, you will feel better about yourself… Yes, you will be PROUD of yourself for carving out your #MeTime. There’s nothing quite like punching out those less-than-positive emotions against one of our 220-pound free-standing kickboxing bags. Kickboxing requires constant movement, which helps relieve stress. We’ve seen it again and again with our clients, kickboxing reduces feelings of anxiety, depression, and anger.

Forget dwelling on your everyday worries—when you’re enjoying your kickboxing session, you won’t be able to think of anything else. “I’ve had so many clients come in to train (not wanting to be here) and become a different person when they leave (so glad they came in),” says Harrer. “It’s like a therapy session; they get all the bad energy out when they are punching a bag or hitting mitts.”

6. Develop More Energy

You would think you’d be tired after a 3-minute round of kickboxing, but the truth is you might have more energy than before you started.

“Kickboxing aids in boosting energy as it increases blood flow to various parts of the body,” says Harrer. “The surplus of blood flow and overall muscle activation releases hormones that can aid in increasing levels of alertness. In addition, you will sweat during our kickboxing classes which helps your body detox heavy metals.”

7. Instructor Guided

You’re never working out alone. Our professionally trained kickboxing instructors are on the mat, working with you. “All you have to do is show-up for class, 10-15 minutes early and you will see results… guaranteed”, says Harrer. “We change the class plan, music, and rotate our instructors every single day.

You have instructors on the mat with you, teaching and pushing you to give it all you’ve got. Share your goals for the class (calories, skills improvement, more time in the red zone), and our team of instructors will help you achieve them.

And because the entire class has left their phones in their locker, you will all be enjoying our professional “studio grade” sound system, fist-bumping after each round!

10 Benefits From Taking a Kickboxing Class (4)

(Video) 10 Awesome Benefits of Aerobic Kickboxing

8. Improves Focus and Balance

We live in a world full of distractions and interruptions. Also, as we grow older, we don’t do the activities we did as kids that helped us develop “super forms” of balance. In our Kickboxing classes, there is a lot of hand-eye and foot-eye coordination necessary due to the strikes and kicks we perform. Not to mention the constant change of direction when throwing punches. Kickboxing activates many muscle groups, helping to develop coordination and balance.

The effect of kickboxing on balance has also been researched on individuals with multiple sclerosis, who may have a compromised gait and balance and are prone to falling. “Our clients have reported improved balance, coordination, and focus after just 25 kickboxing classes,” says Harrer.

10 Benefits From Taking a Kickboxing Class (5)

9. HIIT Style Workout

The graph above is from an actual Kickboxing class in our Fitness Studio in Federal Way WA. The background of the chart shows you the 5 different zones of “Heart Rate Intensity” (Blue, Green, Yellow, Orange and Red). We have spent the past years designing our Fitness Kickboxing Classes to be the best High-Intensity-Interval-Training(HIIT) workout.

(Video) What To Expect At A Kickboxing Class | Keltie O'Connor

HIIT burns a ton of calories quickly. Our clients often compare our HIIT designed Kickboxing classes with working out in big box gyms and have reported that our Kickboxing classes often burned 25–30% more calories than the other forms of exercise. “That is one of the reasons we have real time heart rate monitors in our locations, we want you to see the calorie burn real-time“, says Harrer. “In addition, our clients spend less time, about 1/3rd less time working out than they did on cardio equipment in their gym.This is because HIIT allows you to burn about the same number of calories but spend less time exercising.”

10. Make Friends

10 Benefits From Taking a Kickboxing Class (6)

“I often tell people to look closely at the people you spend the most time with,” says Harrer, “If you hang out with people who exercise regularly, and eat healthily, you will probably do the same”. Our clients connect with each other in our studios. They work hard, fist bump between rounds, share secrets of meal prepping and eating healthy, and laugh… a lot! You will make friends in our studios, guaranteed. There is no value you can put on that.

There you go, my Top 10 Benefits for Kickboxing. Which is your favorite? Did I miss one of your TOP 10? Either way, comment below and let me know!

Tags: Fitness, Fitness Kickboxing, Kickboxing, Kickboxing Benefits, Wellness

Jessica Moore

As a former SAHM I wanted to share my journey as inspiration and encouragement to help other moms get fit and healthy. I started kickboxing as a member of Besthour in 2021 and became Social Media Manager for BestHour Fitness in 2022.

(Video) Reasons you should start kickboxing


Is kickboxing good for you? ›

Kickboxing can be good for your heart, joints, strength, balance, and coordination. It's a great way to tame stress, too. But always check with your doctor before starting a new fitness routine. You can expect a physically demanding workout, especially if you go all-out for an hour-long class.

What skills does kickboxing give? ›

While there hasn't been any super-recent science analyzing the pay-offs of your punching, one study from 2014 did find that kickboxing improved upper-body and aerobic power, anaerobic fitness, flexibility, speed, and agility. In other words, you hit every aspect of physical training.

What are the benefits of kicking? ›

Kicks incorporate your entire lower body, which will get your heart pumping even faster. As your flexibility increases you can kick higher, harder and faster. It is best to start out kicking in the air and add resistance such as a heavy bag as you get more comfortable.

How does kickboxing help mental health? ›

Kickboxing is well-known for its benefits to mental health, especially as a stress reliever and safe way to relieve tension. Centering your physical activity around the habitual practice of kickboxing has many carryovers into your personal wellbeing including confidence building, and improved brain health.

What does kickboxing do to your mind? ›

Kickboxing classes are excellent outlets for reducing stress, both mentally and physically. When exercising, your brain starts to release endorphins. These feel-good hormones rush around your body, giving you a sense of happiness.

How kickboxing changed my life? ›

Kickboxing builds self-confidence by shattering the physical and mental limitations you've imposed on yourself. It teaches you that with proper training and dedication, anything is possible. This, of course, permeates far beyond the reaches of the gym and into your personal life.

What does kickboxing focus on? ›

Kickboxing is a combat sport focused on kicking and punching. The combat takes place in a boxing ring, normally with boxing gloves, mouthguards, shorts, and bare feet to favour the use of kicks. Kickboxing is practiced for self-defense, general fitness, or for competition.

Is kickboxing good for anxiety? ›

Boxing is good for anxiety to release tension & negative emotion. “The fast-paced dynamics of kickboxing drive the body through variations of punching and kicking strikes – this physically relieves the tension in your body that can accumulate due to stress” Miranda says.

Does kickboxing relieve stress? ›

Kickboxing is a total body martial arts workout that involves both punching and kicking. It is quickly becoming one of the most popular ways to exercise and offers many positive benefits to students. One of the most impactful aspects of the sport is its ability to reduce stress and its accompanying factors.

How does kickboxing improve confidence? ›

Kickboxing also tones you physically, giving you the confidence of a great outward appearance and the credit that you put hard work into it. More so, being physically able to do things you weren't able to do before can also boost self-confidence.

What are the 3 core elements of kickboxing? ›

The 3 Different Types of Kickboxing Kicks. The three common kicks used in kickboxing are the lead kick, the rear kick, and the hook kick. Combine them with punch combos for a full body workout at home!

What are 2 benefits of cardio kickboxing? ›

The rapid movements in cardio kickboxing also improve flexibility, balance, and coordination, and can help you build faster reflexes. Cardio kickboxing can burn between 350 and 450 calories per hour. Cardio kickboxing is also an effective way to relieve stress and frustration.

Is kickboxing good for kids? ›

Build Confidence and Respect

Similarly, kickboxing classes are a great way to help boost your child's confidence and will teach them how to respect themselves. Confidence comes hand in hand with achievement – kickboxing is an extremely rewarding exercise.

How to be better at kickboxing? ›

Some helpful advice for someone who is new to sparring would be to :
  1. Always keep your hands up.
  2. Never take your eyes off your partner.
  3. Keep your feet in your stance at all times.
  4. Retract your punches back to your chin for protection.
  5. Start at a slow and comfortable pace to reduce fear and flinching.
4 Mar 2013

Will kickboxing help with anger? ›

Kickboxing is a fantastic way to relieve pent up anger as well. You don't have to go to a therapist, an anger management class, or take dangerous medications when you could spend your time and anger kicking and punching a heavy bag.

What are 5 mental benefits of exercise? ›

The following are common psychological benefits gained through exercise.
  • Improved mood.
  • Reduced stress as well as an improved ability to cope with stress.
  • Improved self-esteem.
  • Pride in physical accomplishments.
  • Increased satisfaction with oneself.
  • Improved body image.
  • Increased feelings of energy.

What happens in a kickboxing class? ›

In addition to getting a full-on, total body workout, kickboxing class doesn't skimp on teaching you techniques that have helped fighters get trained for decades. Not only will you learn basic kickboxing, but also Muay Thai and Western-style boxing skills and combinations.

Is kickboxing the best workout? ›

There's no denying that kickboxing is one of the best workouts for your body. It combines cardio and strength training, toning muscles while burning fat.

What should I eat after kickboxing? ›

Interested in healthy foods post-kickboxing? Get them below.
  • Peanut butter and bananas.
  • Mashed sweet potatoes and a protein drink.
  • Apple slices and almond butter.
  • Sushi.
  • Tuna salad and crackers.
  • Hard boiled egg and grapes.
  • Oatmeal.
  • Yogurt.
26 Apr 2019

Does age matter kickboxing? ›

That's what you need to remember here. You might imagine kickboxing could be harder for certain age groups, but really, it can be more challenging for some individuals than for others – regardless of age. It all comes down to whether you want to give it a try.

What happens if I do kickboxing everyday? ›

Not only will you lose weight, but you will improve your overall body strength, too. There's almost not a muscle in your body that doesn't get stronger from Kickboxing. Arms, legs, the core, and your shoulders will be impacted the most, but other parts of your body as well.

How long does it take to get in shape with kickboxing? ›

“If you're going to class at least three days per week and are eating a relatively clean diet, then you can expect to start seeing results within three weeks since these workouts are highly effective at burning fat and toning,” says Lopez.

What is kickboxing called? ›

Kickboxing is said to be an evolved version of Thailand's martial art form Muay Thai. During the 13th and 14th centuries, the Siamese soldiers of Thailand practiced a kind of boxing known as Muay Boran.

Is kickboxing a skill? ›

When you take up kickboxing, you will effectively learn combat skills. Kickboxing is an all-rounded fighting style that has both long-range and short-range striking techniques. It also covers offensive and defensive movements.

Is kickboxing good for a woman? ›

Kickboxing allows women to reduce fat, tone and strengthen their bodies simultaneously. Because kickboxing is a full body workout, women can also increase their cardiovascular fitness, improve coordination, burn calories and increase their flexibility.

Can boxing help depression? ›

Boxing may not be at the top of many lists of preferred treatments for trauma or depression, but people who box regularly find it boosts their mental well-being as well as gets them fit.

Why do I feel so good after boxing? ›

When working out on the punching bag, your brain increases the production of endorphins, the neurotransmitters that create feel-good thoughts. Punching helps to relieve muscle tension that can collect when you experience stress.

Is kickboxing better than gym? ›

Reason 3: The gym is not mentally challenging.

Kickboxing and martial arts will develop both your body and mind. The techniques and exercises used in kickboxing will help you burn calories, tone up, lose fat and develop flexibility but thy will also challenge you mentally.

Does kickboxing make you tough? ›

Another great benefit that you get from doing kickboxing is that it can help increase your stamina, endurance, and your overall ability to perform physical activities. First off, all of the strength training and muscle toning that kickboxing involves will increase your ability to lift heavy things.

Does kickboxing make you skinny or bulky? ›

Kickboxing training helps to build muscle mass, boosts your metabolism and pushes your body to lose weight even faster. Moreover, it is a great cardio workout, which means it can help to tone your body faster than other forms of exercise. Kickboxing is particularly helpful in toning the belly and love handles.

Does kickboxing improve posture? ›

Better Posture

A lot of people don't realize how bad their posture is until they start improving their posture with kickboxing! Daily kickboxing workouts will challenge your muscles and build your core for an overall better posture in as little as a couple of weeks.

Can boxing help mental health? ›

Mental Health Benefits of Boxing

The act of punching a bag appears to provide a cathartic release that other physical activities may not provide. This seems to allow for the dissipation of energy leading to improvements in anger, stress, mood, anxiety and quality of life.

What are the 4 parts of a kick? ›

Generally speaking, there are four parts to a kick:
  • Chamber.
  • Extension.
  • Re-Chamber.
  • Set Down.

Why is it called kickboxing? ›

Kickboxing is a term that is a bit confusing to many people. First, it stands for a group of martial arts that mix punches and kicks. And second, it is a fighting system on its own, very popular in all parts of the world. Kickboxing has origins in Muay Boran, an art that would later become known as Muay Thai.

Is kickboxing good for Building muscle? ›

Kickboxing has several benefits. It helps build muscle mass, boosts your metabolism, and pushes your body to lose weight faster. It is a full-body workout that uses every muscle and strengthens your core. This cardio workout also improves your flexibility, balance, and coordination, and can help build faster reflexes.

What are the pros and cons of kickboxing? ›

Kickboxing provides a great workout with many positive benefits, but it also has negative consequences. Some of the pros of kickboxing include reducing stress levels, boosting confidence and coordination, and giving you an energy boost. In contrast, its cons include high injury rates and excessive exercise frequency.

Does kickboxing give you abs? ›

“Kickboxing is such a great core workout, because every punch, every squat and every kick activates the abs,” says Anja Garcia, one of the lead trainers in Daily Burn's latest program, Undefeated. “As you punch, remember to exhale and squeeze those abs a little more,” Garcia says.

Can a 7 year old do boxing? ›

Boxing for kids is a safe sport.

In fact, the truth is that most boxing workouts and training takes place outside of the ring and don't include kids punching other kids, or punching at all, for that matter. Most of the time, little boxers are busy stretching, conditioning, or practicing their punches on heavy bags.

What is the youngest age to do boxing? ›

What Age Can Kids Start Youth Boxing Training? If a child shows interest in boxing, it's usually not too early to start youth boxing lessons. That said, hitting a bag requires a certain degree of strength and coordination that isn't achievable until around seven years old.

Is it too late for kickboxing? ›

Many of our instructors began training when they were still too young to go to school — but that's not a requirement! The truth is that it's never too late to start training in the martial arts because you're never too old to learn something new! In fact, it's great for the brain to take on new challenges at any age.

How long do kickboxers train? ›

However, on average, progressing up a belt level usually takes anywhere between four to six months according to the British School of Kickboxing. However, many kickboxers suggest that six to seven years is a respectable amount of time to progress.

How do kickboxers train? ›

Circuit training, high intensity interval training (HIIT) and strength training are excellent ways of improving anaerobic fitness, and can mimic the start-stop pattern of a kickboxing match. This also gets fighters used to working maximally again, after a short recovery period.

Can you train kickboxing without fighting? ›

We often see kickboxing used in major fighting sports, such as in the UFC, but does that mean you have to be a fighter to learn the sport? Absolutely not. Kickboxing can be approached in many ways from fitness kickboxing to professional boxing, or even as cross training for other martial arts.

What age should you start kickboxing? ›

For instance, younger children's training focuses on general physical development and usually takes place in a playful way. According to many kickboxing coaches, five to six years is the best age for kids to start kickboxing lessons.

How kickboxing can change your body and your life? ›

Kickboxing improves both types of balance that the body requires—anticipatory and reactive—and better balance reduces risk of falls or muscle weakness. “Anticipatory balance is something you use when you can see a need coming, like when you're stabilizing yourself to reach up into a cupboard,” Jackson says.

How long does it take to see results from kickboxing? ›

How soon will you see results? “If you're going to class at least three days per week and are eating a relatively clean diet, then you can expect to start seeing results within three weeks since these workouts are highly effective at burning fat and toning,” says Lopez.

Does kickboxing make you flexible? ›

It will increase flexibility.

Many people view kickboxing as mainly a cardio workout that tones and strengthens. However, it can also help improve flexibility and range of motion in your hips.

Is kickboxing a hard sport? ›

Kickboxing can be more intense than a normal exercise program. Classes may challenge your body in ways it's not yet used to. “Everybody's welcome, but they need to be brutally honest with themselves and their teacher about their faults and their limits,” says Ortiz.

Does kickboxing make you faster? ›

Kickboxing is a sport that you can do at home be it with equipment or without. The benefits of kickboxing are endless and they go a long way in creating a stronger, faster, healthier, and more confident you, not to mention that it teaches you how to defend yourself as well.

Is kickboxing harder than boxing? ›

Is Boxing Harder Than Kickboxing? I don't think any of the two sports is harder than the other. In kickboxing, you have more techniques to learn and master, but the more limited rules of boxing mean the level of the allowed techniques will be much higher.

What is kickboxing in simple words? ›

Kickboxing is a combat sport focused on kicking and punching. The combat takes place in a boxing ring, normally with boxing gloves, mouthguards, shorts, and bare feet to favour the use of kicks. Kickboxing is practiced for self-defense, general fitness, or for competition.

Will kickboxing give me confidence? ›

Builds Self-Confidence

Yes, practicing kickboxing makes you stronger and leaner, but it also does something else. It makes you more self-confident. The improvements you see in your body, strikes and ability to focus, combine within you to build your self-confidence.

Does kickboxing tone your stomach? ›

As mentioned above, kickboxing is an excellent cardio workout, which means it also works to tone the body faster than other forms of exercise. Kickboxing is particularly helpful in toning the belly and sides of the tummy, or those hated love handles.

Can you get big from kickboxing? ›

Kickboxing has several benefits. It helps build muscle mass, boosts your metabolism, and pushes your body to lose weight faster. It is a full-body workout that uses every muscle and strengthens your core. This cardio workout also improves your flexibility, balance, and coordination, and can help build faster reflexes.


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