how many calories are burned in kickboxing

How Many Calories Are Burned In Kickboxing?

To calculate the calories burned in a cardio kickboxing workout, we use a special formula known as MET. That stands for metabolic equivalent of task. All exercise activities can be given a MET score that can then be fed into a formula to work out the average number of calories that you will burn in an hour when you do that type of workout.  The METs for kickboxing is 7.5. 

Here is the MET formula …

Weight in kg x MET score x 0.0175 x workout time in minutes = Calorie Burn

Let’s plug some figures into the formula to see it in action. We’ll use the example of our 180-pound person. To convert pounds to kg, you divide by 2.2.

180 / 2.2 = 81.81 kg.

We can round this up to 82 kg.

Weight in kg x MET score x 0.0175 x workout time in minutes = Calorie Burn
82 x 7.5 x 0.0175 x 60 = 645.75

6 Kickboxing Benefits for Fat Loss

Kickboxing workouts have become hugely popular in recent years. Part of the reason is no doubt that they give you self-defense training so that you can look after yourself and your loved ones if you ever need to.

Many people, though, have noticed how good this workout is for weight loss. Here are 6 benefits of kickboxing that prove that kickboxing kicks butt as part of a fat loss fitness routine.

1. Calorie Burn

A caloric burn of around 650 calories in an hour puts kickboxing way up there are as an effective fat-burning workout choice. It puts this type of workout on par with other types of fitness classes as well as all of those machines that you find in the cardio section of the gym. 

2. Agility & Coordination

When you take a kickboxing class, you will be improving your ability to move your body. All of those kicks will have you spending a lot of time on one leg. This gets you more comfortable with balancing and coordinating your body. You will be able to do everything more confidently.

This will help you to get started on plyometric exercises such as doing step-ups, rope jumps, and burpees, all of which burn lots of calories. 

A study on kickboxing concluded that speed-agility, flexibility, and balance among male non-athletes.

3. Waist Reduction

stocky woman measuring her waist in the gym

The power of your kicking comes from your core. It involves your abs, intercostals, and obliques. After a 30 minute session, you will have given your entire core area a great workout.

Your waist and stomach will feel tight and terrific. This will have the effect of trimming up your waistline, losing inches, and increasing your core power. 

4. Muscle Gain

muscular man hanging out in the gym

An hour of kickboxing will give your lower body muscles a pretty intense workout. They will work your quads, hamstrings, glutes, and calves. As long as you are consuming plenty of protein in your diet, you will be able to build a decent amount of muscle mass when you take kickboxing classes.

The more muscle you have on your frame, the more calories you will burn. That’s because it takes 5 times more calories to sustain a pound of muscle than a pound of fat. 

You will also benefit from improved muscle strength through the lower body. 

5. Stress Reduction

stressed man

The more stressed you are, the higher your levels of the hormone cortisol will be. Cortisol, known as the stress hormone, is infamous for causing people to binge eat and to bring on cravings for high-carb sugary foods. So, whatever you can do to lower your stress levels is going to help you lose weight.

One of the effects of kickboxing is that it helps to reduce stress levels. If you’ve got pent-up frustration or other emotions inside that you need to get out, an hour of cardio kickboxing will do wonders for your mental health by lowering those harmful cortisol levels. 

6. It’s Intense But Not Too Intense for Beginners

When it comes to losing weight, you need a workout that is intense but not too intense for beginners. If it’s too hard, you simply won’t be able to do it for long enough to get a good enough calorie burn.

Most people will be able to get through an hour kickboxing session 2 or 3 times per week. That will allow them to burn around 1900 calories, which will have a major impact on their weight loss goals. 

4 Kickboxing Tips for Beginners

Going to your first kickboxing class can be quite daunting, especially if you’re not particularly coordinated. Here are 4 tips that will make it a whole lot easier:

  • Come with a water bottle and a towel. You can guarantee that you’ll be sweating during your session so have plenty of water to stay hydrated and a towel to wipe yourself down.
  • Wear the right gear. Wear comfortable, loose-fitting clothing such as a tank top and track pants. Be careful, though, that your t-shirt doesn’t get in the way when you’re kicking and punching. 
  • Watch a YouTube video or two so that you have a general idea of what a kickboxing class actually involves. That way there will be no surprises. 
  • Hand wraps – it’s 50/50 whether the class instructor will supply hand wraps. Bringing along your own pair will have you covered so you protect your knuckles when punching.

Final Thoughts

There are many health benefits of kickboxing when it comes to weight loss, stress reduction, and overall fitness. This type of workout will train your entire body.

There are lots of types of kickboxing classes, so shop around to find the one that suits you best. Then turn up with a water bottle, pair of hand wraps, and determination to give your best and you’ll have an awesome time.

Frequently Asked Questions

Are kickboxing classes dangerous?

No, kickboxing classes are not dangerous. You do not actually spar with a kickboxing instructor during a kickboxing cardio class. In some classes, you will be working with a heavy boxing bag while others will have you shadow fighting.

What are some types of kickboxing workout moves?

The most common kickboxing exercises are the one-two combination, the uppercut, sit-up punches, side-kick squats, and the front squat. 

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

You may also like...