Kickboxing is a form of martial arts derived from karate. It borrows moves from multiple types of martial arts including full-contact karate, Muay Thai, and boxing. Although the name implies kicking as a priority, this type of martial art uses both hands and feet as points of contact. Kicks and punches are both used during kickboxing. Unlike Muay Thai, elbows and knees are generally not used, and the points of contact are limited to the hands and feet. Kickboxing is a popular professional sport, similar to MMA or boxing. Many cities have martial arts studios that offer specialized classes in kickboxing. However, with its high energy vibe kickboxing is quite popular with the general public as well. Many gyms offer non-contact kickboxing classes as aerobic exercise and with good reason. There are lots of benefits of using kickboxing as a form of exercise.

Kickboxing is a group of stand-up combat sports based on kicking and punching, historically developed from karate mixed with boxing. Kickboxing is practiced for self-defense, general fitness, or as a contact sport. Japanese kickboxing originated in the late 1950s, with competitions held since then. American kickboxing originated in the 1970s and was brought to prominence in September 1974, when the Professional Karate Association (PKA) held the first World Championships. Historically, kickboxing can be considered a hybrid martial art formed from the combination of elements of various traditional styles. This approach became increasingly popular since the 1970s, and since the 1990s, kickboxing has contributed to the emergence of mixed martial arts via further hybridization with ground fighting techniques from Brazilian jiu-jitsu and folk wrestling.


Kickboxing (sometimes called aero boxing) is a class that takes the moves of a kickboxer’s training and choreographs them to music. You’ll do some or all of the following: jump rope, shadow-box, forward kicks, punches, and the fancy footwork you see boxers do in the ring when they’re trying to avoid taking one on the chin.

If you are interested in taking a kick boxing class, consider the following

kickboxing practice
kickboxing practice

What kickboxing does for you?

Develops anaerobic and aerobic fitness in other words, power, and staying power. Kickboxing also improves your coordination, agility, and balance. Most classes build muscle strength, too.

The exhaustion factor

Very high. Kickboxers are reputed to be among the best-conditioned athletes. After one of these classes, you’ll know why. Most classes are geared toward advanced exercisers, although some clubs offer beginner and multilevel classes, too.

The coordination factor

High. The drills require some fancy footwork and arm work.

Who digs kickboxing?

Anyone looking for a killer workout with plenty of variety, or anyone who hates his boss.

What to wear

The usual aerobic clothing will do, although some funk-aerobics clothing crosses over into the boxing classes. High-top aerobics shoes are better than running and walking shoes. Cross-trainers are fine. Most gyms supply boxing gloves if they’re used in the class.

Signs of a sharp instructor

Look for classes taught by someone with good kickboxing skills, rather than, say, a step-aerobics instructor who is just futzing around with a few punches and kicks. Some independent kick boxing organizations certify instructors, but most teachers don’t have these certifications. They should, however, have at least one of the usual aerobics-instructor certifications, and they should have attended a few kickboxing seminars.

Tips for first-timers:

Pay attention to how you feel. If a lot of the moves are bone-crunching or the exact opposite of what other instructors have told you to do, skip the moves or modify them. Don’t give up. Kickboxing will get easier.

CKO kickboxers
CKO kickboxers

Benefits Of Kickboxing

Reduce Stress

You can kick and punch your way to a stress-free zone within minutes of your high-energy kickboxing routine. The movements in kickboxing challenge several core muscle groups and will give you a total body workout, fast.

Boost Confidence Levels

According to Dr. Rose Windale of, kickboxing helps you release endorphins which will give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

workout for cardio kickboxing
workout for cardio kickboxing

Burn Mega Calories

Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you rev up your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape, fast.

Ideal Cross-Training Workout

If you’ve been pounding on the treadmill for several weeks and need a break from your usual cardio routine, kickboxing is the perfect cross-training workout. You can add some weights by wearing wrist weights or ankle weights, or just putting on a pair of lightweight boxing gloves for extra resistance. Just one or two routines a week can help you break out of a fitness rut, fast.

Energy Boost

Kickboxing is a high-energy cardio routine that will give your body and mind a boost and will increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will give your energy levels a much-needed boost.

Better Posture

If you’re hunched over a computer all day, kickboxing workouts will challenge many muscle groups that don’t get enough attention throughout the day, and you’ll start to build up your core. Core muscles around your abdominal wall are targeted with kickboxing routines because you need to use your waist and abs for balance, and to execute each carefully coordinated move. Kickboxing workouts offer several benefits for your body and mind and are a great choice for getting out of a fitness rut. Whether you’re a fitness fanatic or just getting started with a workout routine, kickboxing can help you reach your fitness goals.

Muay Thai Kickboxing

Muay Thai or Thai boxing is a combat sport of Thailand that uses stand-up striking along with various clinching techniques. This discipline is known as the “art of eight limbs” as it is characterized by the combined use of fists, elbows, knees, and shins. Muay Thai became widespread internationally in the late 20th to 21st century, when westernized practitioners from Thailand began competing in kickboxing, mixed rules matches, as well as matches under Muay Thai rules around the world. The professional league is governed by The Professional Boxing Association of Thailand (P.A.T) sanctioned by The Sports Authority of Thailand (SAT) and the World Professional Muaythai Federation (WMF) overseas.

muay thai kickboxing
muay thai kickboxing

It is similar to related styles in other parts of the Indian cultural sphere, namely Lethwei in Myanmar, Pradal Serey in Cambodia, Muay Lao in Laos, and Tomoi in Malaysia.

What Does Kickboxing Do To Your Body?

Why Cardio Kickboxing Is An Awesome Workout. Cardio Kickboxing Is A Group Fitness Class That Combines Martial Arts Techniques With Fast-paced Cardio. Build Stamina, Improve Coordination And Flexibility, And Burn Calories As You Build Lean Muscle With This Fun And Challenging Workout.

Can You Lose Weight By Doing Kickboxing?

You Can Lose Weight Through Kickboxing Classes In Two Specific Ways. First Of All, It Burns A Lot Of Calories In A Relatively Short Space Of Time, Which Makes It An Efficient Form Of Exercise For Fat Loss. Since Kickboxing Builds Your Muscle Mass, It Boosts Your Metabolism, Which Helps Your Body Lose Fat Faster.

Does Kickboxing Build Muscle?

Whether You’re Looking To Tone Your Arms, Legs, Or Core, There’s No Area Of Your Body Kickboxing Won’t Tighten And Tone. A Study By The Muscle, Ligaments, And Tendons Journal Showed That After Five Weeks Of Training, Participants Showed Significant Improvements In Muscle Power, Speed, And Agility.

How Much Do Kickboxing Classes Cost?

On Average, Classes Can Cost Anywhere From $20- $150. A Single Class Will Usually Be Around $50, Though Some Trainers Will Charge As Low As $10 Or As High As $80. Classes Can Be Purchased On A Monthly Basis. Many Instructors Will Charge, On Average, Around $125 A Month For Weekly Classes.

How Many Times A Week Should I Do Kickboxing?

Although Kickboxing Is A Total Body Workout, Lopez Recommends Supplementing Your Off Days With Cardio. “Having A Strong Cardiovascular System Is Important To Be Successful At Any Combat Sport,” She Says. “I Suggest Cross-Training With Running Or Even Spring Intervals A Couple Of Times A Week.”

How Do You Prepare For Kickboxing?

How To Prepare For Your First Class?
Lots And Lots Of Water. Workouts Engage Your Entire Body, As Well Your Mind.
Channel Your Inner Jane Fonda. Bring A Small Towel, Sweatband, Wristband, Etc. To Keep The Dripping Sweat In Check.
Hand Wraps.
Hair Ties.
Keep It Tight.
Lots Of Attitudes.