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Home » Kickboxing for Weight Loss – How To Lose Weight By Kickboxing?

Kickboxing for Weight Loss – How To Lose Weight By Kickboxing?

Kickboxing for Weight Loss

Kickboxing is an aerobic and anaerobic workout that can help you reduce stress, boost your mood, and sleep better. Kickboxing can also boost endorphins and alter brain chemistry, lowering stress, anxiety, and despair.

Kickboxing is a mixed martial art that combines boxing, Muay Thai, and Karate. These fighting basics are blended and paired to music in a kickboxing session to provide a great aerobic and strength exercise. says the author. According to health experts, Kickboxing moderate to high-intensity activities is the greatest for burning calories and getting in shape quickly. Kickboxing and other intense aerobic activities help you tone up and reduce weight.


Kickboxing Types 

Kickboxing’s popularity has allowed it to expand into other types, each with its own set of rules and objectives, to attract a wider audience.

In a nutshell, there are four various kinds of kickboxing rules:

• Cardio-kickboxing

• Semi contact kickboxing

• Light contact kickboxing

• Full contact kickboxing



Although all styles of Kickboxing emphasize cardiac exercise, cardio kickboxing’s only purpose is to improve fitness and exercise. Students may go through the motions of doing many of the kicks and punches featured in Kickboxing, but they do not apply the movements and do not concentrate on the moves.

Any of the martial arts techniques are used in other kickboxing forms. There is no sparring with other individuals, and you will frequently exercise in a gym class atmosphere simply practicing routines to music. Consequently, you’ll get great exercise and improve your physical fitness.


Semi Contact Kickboxing 

Semi-contact kickboxing teaches all of the kickboxing motions and self-defense drills in some circumstances. It also allows for sparring, which adds to the reality of the training and gives the methods a feeling of purpose. It is also widely believed that a student’s mental focus and discipline are much improved when sparring is involved.

The following are the semi-contact kickboxing rules:

  1. Opponents aim to score points by hitting their opponent with strikes while keeping clean, controlled form. Each strike must be done with only a little touch.
  2. The combat is paused, and opponents are reset to their starting positions when a strike is successfully landed. The strike is evaluated and appropriately scored by the referees.
  3. Depending on the degree of difficulty, a successful strike is worth 1-3 points.
  4. Gradings and ranks are frequently featured in this type of Kickboxing. It also encourages them to remain and practice even more challenging to accomplish the next objective. 


Light Contact Kickboxing 

All of the benefits of cardio kickboxing are also included in light contact kickboxing. It also lets pupils practice their skills against an opponent in a safe environment. Students are outfitted with protective gear that allows for only mild touch. This enables increased realism and better movement application while maintaining a high level of safety.

The following are the light contact kickboxing rules:

  1. Light-contact kickboxing opponents engage in a series of rounds in which they attempt to win points by hitting clean and controlled blows. The referee will warn a competitor who is perceived to be fighting too forcefully. Otherwise, the battle will go on indefinitely unless a foul is committed.
  2. Intermediate kickboxers who wish to compete or acquire valuable experience for full-contact battles can try light contact kickboxing. This form of grading and ranking appears frequently.
  3. Light contact kickboxing is the most popular style of Kickboxing. We would recommend it to beginning students due to its realistic application while not endangering their safety.


Full Contact Kickboxing

Full contact Kickboxing allows opponents to fight to knock out or score the most points. Kickboxing has a scoring system that is highly similar to boxing. Most full-contact kickboxing competitors have had a few years of martial arts instruction.


What Benefits Does Kickboxing Offer? 

When you strike something with your fists, elbows, knees, and shins, you work in eight different areas of your body simultaneously. When you combine this with cardio, such as jumping rope or jogging, and weight training, you engage the entire body simultaneously, burning calories and toning. Many supermodels have turned to the activity to get slim, toned bodies since it tones your body while burning a lot of calories.

Without even having to execute a regular crunch, knowing the principles of Kickboxing will strengthen your core and improve your balance. Kickboxing is an excellent method to shed weight and improve your fitness. All you need is a tiny bit of room as well as some time at home to see those benefits right away! It’s also a lot of fun and may boost your self-esteem. 


Kickboxing is a Weight Loss Friendly Workout Activity: 

It will be simple for people who have never done it before because only boxing gloves are required. You won’t feel the force of your blows on your delicate hands because of the padding in the gloves. Kickboxing offers advantages over being in shapes, such as enhanced cardiovascular health and cognitive performance.

Kickboxing may appear to be a strenuous and high-impact workout. It is, nevertheless, a highly safe and low-impact sport that may assist you in losing weight and building muscle. Kickboxing is a sport that mixes martial arts and cardiovascular fitness. It’s a fast-paced, 20-30 minute workout.


Kickboxing For Weight Loss is A Good Way To decreasing Weight:

Consider making Kickboxing your new best friend if you want to lose weight and tighten your lady bits. This workout is excellent for increasing muscle tone and stamina. Kickboxing is a unique aerobic sport that mixes cardio and muscle-building. It’s a comprehensive exercise in and of itself, combining aerobic, strength, and flexibility. Below are the ways Kickboxing loses weight.


Crunch Calories: 

Kickboxing is a great way to lose weight since it is a high-intensity activity that burns a lot of calories. It’s also beneficial to concentrate on your breathing while kicking, which helps wake up the body and boost heart health. It’s not simply about calorie burning.

It’s all about decreasing weight while maintaining an easy-to-maintain look. Jumping rope for 30 minutes will burn about 220 calories every hour. Jumping rope is a great aerobic workout that may help you enhance your cardiovascular health and sports performance. 


Muscle Strenght And Coordination: 

A study evaluating the benefits of Kickboxing on patients with multiple sclerosis (MS) found that doing it three times a week enhanced coordination and balance. This is interesting because it might lead to improvements in muscular weakness, which is a major sign of MS. community-dwelling older persons were studied to see how kickboxing training affected their balance and muscle strength.

They discovered that the training had a considerable influence on reactive and anticipatory compensation, indicating that it may be helpful in reducing falls as humans get older. 


It Aids in The Reduction Of Stress: 

You might not think of Kickboxing as a method for losing weight, but it is. It might be challenging for the body to stay focused and healthy when anxious or distracted. Kickboxing is a great way to relieve some of that tension while also burning calories and making you feel better overall.


More Restful Sleep: 

There are several advantages to being active when it comes to sleep. Physical exercise is one of the most effective strategies to enhance sleep quality, especially for persons who have sleep problems or wish to increase the quality or duration. According to studies, regular exercise has been shown to boost the quantity of deep sleep you get daily.

Sleep deprivation is the most common cause of workplace accidents. Sleep deprivation makes people more likely to make mistakes and fail to accomplish activities, which is why you should obtain adequate sleep each night.


Better Mental Health:

Even the least physically demanding types of exercise have been proved to improve mental health. This is especially true for persons who are depressed, whether moderate or severe. Even though some people do not believe that running or working out improves their mood, the joy that physical activity gives is often incredibly valuable.


Kickboxing Burns How Many Calories? 

Kickboxing is one of the finest workouts for weight reduction because of its high amount of calorie burning. Here is how it compared against other frequent forms of exercise:

Kickboxing: 600–1,000 calories burned per hour

Running: 400–600 calories per hour

Cycling: 450–650 calories per hour

Swimming: 400–700 calories per hour

Weightlifting: 400–600 calories per hour

Kickboxing is head and shoulders above the competition when it comes to other kinds of physical activity. The punching and kicking combos stimulate your muscles at the same time as your heart rate rises for constant aerobic exercise.


How Long Does It Take To Lose Weight When Doing Kickboxing?

Kickboxing burns calories, so it’s a good weight-loss activity, but how long will it take you to see results? After participating in a 5-week kickboxing training, the test participants’ body fat percentage did not alter significantly. However, similar treatments took 12 weeks to show substantial weight reduction, according to the study. So, expect to commit to Kickboxing for a few months before seeing any weight reduction results.


How Many Times a Week Should You Practice Cardio Kickboxing?

This study recommends burning at least 300 calories three times each week to help people lose weight. This implies that 30 minutes of Kickboxing three times a week will assist you in achieving your healthy weight loss goal. You will lose weight, increase muscle, improve your cardiovascular fitness, and learn new abilities all at the same time.


What Should You Eat After Kickboxing?

A high-protein, low-calorie meal can aid muscle recovery after a strenuous kickboxing session while also allowing you to continue losing weight.

  • Low-carbohydrate, high-protein meals should be consumed.
  • Fresh vegetables, leafy greens, meats, seafood, and tofu are all good choices. 
  • Bread, rice, and potatoes are off the table.
  • High protein meals like protein drinks, beef, almonds, or tofu can help you recover from your kickboxing session. 

Stick to a weight-loss plan devised by your doctor or a dietitian. Losing 1–2 pounds each week is considered healthy weight loss. Increase your calorie intake if you’re losing weight quicker than this. It’s critical to shed pounds healthily.

To recuperate from a strenuous kickboxing session, your body and brain require energy from food, therefore, combining your fitness plan with a good diet is critical. With the guidance of a doctor or a nutritionist, develop a balanced weight-loss eating plan. A healthy weight loss strategy recommends losing 1–2 pounds (0.5–1 kilogram) every week.


Is Kickboxing Effective In Building Muscles?

Kickboxing is an excellent way to develop lean, toned muscle. According to a scientific study, novice kickboxers have low body fat percentages and well-developed muscles. Kickboxing has been shown to enhance muscle growth and a low body fat percentage in participants.

Both upper and lower body muscles are strengthened with Kickboxing. Kickboxing is an excellent foundation for a variety of other exercises. With Kickboxing, you won’t have to worry about overtraining any portion of your body. Instead, you’ll gain general strength and muscle.


Is It True That Kickboxing Makes You Bulky?

Kickboxing is unlikely to cause you to bulk up because it raises your heart rate, burns calories, and puts your muscles under strain for a long time. Rather, you’ll likely develop lean, toned muscle.

  • Kickboxing by itself is unlikely to result in a big build.
  • Combine Kickboxing with weight training and a high-calorie diet to bulk up your frame.
  • When paired with a low-carb diet, Kickboxing will not bulk out your physique.

Include weight training in your exercise plan if you want to bulk up and improve your strength and power for Kickboxing. If you consume less calories than you burn, you will lose weight. If you combine Kickboxing with a high-calorie diet, you’re just going to gain weight.


Is Kickboxing Effective For Fat Loss?

Kickboxing has various health advantages, including the ability to burn fat. Kickboxing burns 600–1,000 calories per hour, making it one of the most effective activities for weight loss. Kickboxing will burn fat while simultaneously promoting lean muscle growth across your whole body. To unleash your body, commit to a 3-times-per-week kickboxing program for at least 12 weeks. The effects of this high-intensity workout will be visible. We’re willing to wager that kickboxing training will become a habit for you.


Mental Health Benefits Of Kickboxing

Mood Regulator

When the weight of our stress becomes too much to bear, our minds need to let off steam by engaging in physical activity. This would give short alleviation while also increasing endorphin production. Because of this, punching and kicking, a heavy bag feels lovely. It allows you to focus your rage via blows while also reshaping chemical imbalances. Regular kickboxing exercise can help decrease stress, anxiety, sadness, and ADHD symptoms.”

Physical exercise improves mood by releasing endorphins, which are substances in the brain that affect mood regulation and emotions of enjoyment, exhilaration, and excitement.


Relieves Stress

As previously said, Kickboxing is a fantastic stress reliever. Regular exercise, such as kickboxing training, has improved stress resilience in studies. Exercise can aid with stress reduction by producing endorphins, similar to how it can help with mood regulation. 

Kickboxing’s high degree of cardiovascular demand has been found to cause the production of these feel-good hormones, thus decreasing stress levels.


Increases Self-Belief

Kickboxing is a fulfilling experience. You are contributing to your improvement and technical abilities in addition to fitness. Self-esteem can be improved by persevering through a round of Kickboxing or stringing combos. Breaking over barriers in honor of your devotion to this path will have an impact on your self-esteem.

According to research, kickboxing requires and improves self-confidence, drive, dispositional hope and optimism, mental toughness, resilience, and adaptive perfectionism.

“Improves motivation and ability to finish tasks” “Every kickboxing workout provides an opportunity to make memories from completing a challenging round to suddenly realizing a strike or noticing a difference in your productivity.

Consider these instances as a deck of cards. Each time you add to the deck, you’re giving yourself different experiences to draw upon and utilize as a springboard for finishing a new assignment. What could be more motivating than a personal reminder?

Following the practices involved in focusing most of your activities on your kickboxing practice will help you stay motivated to live a healthy, active lifestyle. 8


Memory, focus, and sharpness are all improved.

Complex kickboxing combos need a significant amount of mental work. To perform, you must first learn the order, then tune out your surroundings and concentrate. You can keep the movements going for a whole round if you focus. It will increase your general memory, attention, and sharpness if you challenge yourself to save a pattern going for a complete round.

Kickboxing skills need coordination and balance. These kinds of emotions have been demonstrated to increase brain and cognitive performance. Balance training improves memory and spatial awareness, such as standing on one leg and kicking, kneeling, or spinning.


Final Thoughts

Kickboxing for weight loss strategy is good thinking of that type of people who want to lose their weight by kickboxing, martial art, and kung fu. You can lose a lot of weight by doing this. This content is under copyrighted Fight Club Austin. Please Contact Us if have any problem