The Benefits of Kickboxing

Medically reviewed by Amy Kwan, PT

Kickboxing, which combines boxing techniques with kicks, is influenced by a variety of martial art forms, including karate, Thai boxing, tae kwon do, and kung fu. This full body workout gets your heart pumping, and it can also build muscle, improve balance, burn calories, and more.

Kickboxing originating in the 1970s. It was developed because many karate practitioners in the U.S. did not like the strict rules surrounding their sport, and wanted to see if their fighting style would be effective in real life.

From there, kickboxing evolved into a more Westernized sport that does not allow strikes with the elbows and knees, and requires that all techniques used be directed above the belt. Today, kickboxing includes more than just professional fighters. It also attracts everyday people who want to improve their endurance, strength, flexibility, stamina, and overall well-being.

Keep reading for a closer look at the benefits of kickboxing, the types of gear you will need, how to stay safe, and where to find a class near you.

Improves Overall Fitness Level

Kickboxing is an intense workout that challenges your body in a number of ways. But the rewards are significant—especially when it comes to your overall fitness, strength, and power.

For instance, in a study of healthy men in their 20s who trained threes times a week for five weeks, kickboxing helped improve their flexibility, fitness, power, and agility. Kickboxing also improved their upper and lower body power by about 7%. They also dropped a second off of their 50-meter dash time.

Boosts Heart Health

There is no doubt that kickboxing will get your heart pumping and give it as much of a workout as the rest of your body. Consequently, all this jumping, kicking, and punching will boost your overall endurance and make your heart more efficient.

In a study in the Biology of Sport, researchers found that kickboxing builds your cardiovascular endurance. Though there were some variations among the study's participants, they noted that the kickboxers tended to have strong cardiorespiratory endurance. Having excellent cardio-respiratory rates like this can reduce your risk of heart disease.

Improves Balance and Coordination

All the jabbing and kicking in a kickboxing class will demand that you have balance and hand-eye coordination. Plus, you will change directions pretty rapidly. These quick movements activate different muscle groups ultimately helping to improve your balance and coordination.

What's more, in one small study, researchers examined what would happen if people with multiple sclerosis participated in kickboxing three days per week. After five weeks, they noted significant improvements in their balance, coordination, and mobility.

Relieves Stress and Anxiety

Life can get overwhelming and stressful, but you may find that kickboxing can provide the relief you are looking for. Researchers have found that boxing-style exercises can diminish feelings of anxiety, depression, and anger.

In a study examining the impact of boxing-style workouts, scientists found that participants showed improvements in their negative affect, tranquility, vigor, relaxation, and positive engagement scores. They also experienced less tension, anxiety, depression, anger, and confusion. And, their mood disturbance scores even improved.

Improves Muscle and Bone Health

As you age, it is not uncommon to experience muscle loss and a change in bone health—especially if you do not have a regular exercise routine or you go through an illness that impacts your muscles and bone. But kickboxing on a regular basis may be able to reverse some of those effects.

After a 12-week kickboxing training program, researchers noted that adults between the ages of 50 and 85 showed improvements in their sarcopenic parameters of muscle strength and function, though their muscle mass stayed the same. (Sarcopenia is age-related, involuntary loss of muscle mass and strength.) They also showed improvement in their osteoporosis markers, indicating that kickboxing also had a positive effect on bone health.

Related: What Are the Anti-Aging Effects of Exercise?

Enhances Self Esteem and Confidence

Unsurprisingly, kickboxing can be an empowering workout. Not only does it improve your mood, but it can also improve your self-esteem and self confidence—especially since kickboxing requires well-developed muscle power in both your upper and lower body. This can leave you feeling strong and confident.

What's more, researchers note that consistent kickboxers tend to be mesomorphs—or have a high muscle to fat ratio—which will help you appreciate what your body is capable of. They also note that the demands of kickboxing require high levels of self-confidence, motivation, hope, optimism, mental toughness, and resiliency.

Burns Calories and Promotes Weight Loss

If you are looking for an efficient total body workout that will help you burn calories and tone muscle, kickboxing may be the answer. Not only does it provide a substantial cardiovascular workout, but it also may be an effective weight management tool.

One study noted that kickboxers tend to have more muscle mass and lower percentages of body fat. Meanwhile, an older study on kickboxing by the American Council of Exercise found that the punching-and-kicking combinations used in the sport burn more than eight calories per minute. This means you can expect to burn around 480 calories in an hour-long class.

Related: What Exercises Burn the Most Calories?

How to Get Started With Kickboxing

If you are interested in kickboxing, there are likely some classes you can take in your community. Check your local YMCA, your community recreation center, or your local gym. Some communities even have studios and gyms dedicated specifically to kickboxing. And, if you do not have access to an in-person class, you can even find online kickboxing videos and resources.

Once you have decided on a few potential locations, speak to the teachers and ask if you can observe a class. This is the easiest way to find out if the class is a good fit for you. If possible, look for a teacher, or consider hiring a personal trainer, who is a former professional kickboxer or certified by a reputable organization like the American Council on Exercise, or the International Kickboxing Federation, to help you learn the basics.

You also should find out what type of equipment they recommend. Typically, you will need wraps for your hands, gloves, shin guards, and a mouth guard. You also should plan to wear comfortable clothing, but nothing too baggy—you don't want your clothes to get caught on anything. Also, make sure you remove any jewelry as wearing it while kickboxing can lead to injuries.

How to Stay Safe While Kickboxing

When you are practicing kickboxing, it is important to prioritize safety. This means going into the sport with a full picture of what to expect including the fact that kickboxing is a combat sport. It also is fast-paced and high intensity. For this reason, you should make sure you are well hydrated before class and that you warm-up beforehand.

If this is your first time kickboxing, you also should start out slow and listen to your body. If something doesn't feel right, it is OK to stop. Ignoring your body and powering through could result in injuries.

In fact, researchers in one study found that nearly 65% of injuries reported by kickboxing participants were new injuries; and nearly 59% of those injuries caused a disruption in their exercise routine or impacted their normal everyday activities. Most participants experienced muscle strain or sprain injuries to their back, knee or ankle.

Due to the intense nature of the sport, talk to a healthcare provider before starting a kickboxing regimen. They can evaluate your medical history and your current fitness level to determine if this sport is right for you.

A Quick Review

Kickboxing is an intense, full body workout that delivers a hefty punch when it comes to health and well-being. You can expect to see improvements in everything from your heart health and balance to your self esteem and bone health. To find a kickboxing class in your area, check your local community center, YMCA, or gym for a class. Just be sure the instructor is qualified and that you prioritize safety by listening to your body, hydrating beforehand, wearing the proper gear, and warming up in advance.

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