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Facts About Kickboxing

author image Vicki Zerbee
A wellness coach, Vicki Zerbee has been writing health and lifestyle articles since 1999. Specializing in fitness, nutrition, weight loss and anti-aging topics, her work has appeared on websites such as Divine Caroline and Bright Hub. Zerbee has a certificate of accounting from Bradford Business School and a professional certification in inbound marketing from HubSpot.
Facts About Kickboxing
A woman is kickboxing with a man. Photo Credit targovcom/iStock/Getty Images

Kickboxing (particularly Cardio Kickboxing) is an aerobic form of exercise that helps strengthen and condition your body. It is a martial arts sport that will help you get fit and provide health benefits, such as reduced body fat, increased flexibility and strengthened heart. Kickboxing improves your balance and builds body strength. To minimize risk of injury and maximize workout results you should start with a warmup and learn the basic skills and movements from an instructor.


A short warm up to start your kickboxing session will help you stretch your body and get your mind ready as well. A kickboxing warmup should include easy exercises so that you can concentrate more on getting your mind ready for your session. It will benefit you to have an instructor that helps you get motivated and mentally prepared for this sport that includes intensity, precision and safe body movement. Spend eight to 10 minutes on your warmup.

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Kickboxing allows you to build your core and improve your balance. It helps strengthen your shoulders, arms and abs. Your lower body benefits with this exercise that tones your thighs and tightens your rear end. Kickboxing builds stronger muscles all over your body. The precision you use with your arms when you punch and your legs when you kick improves your flexibility.


Kickboxing gets your heart pumping and your muscles working as you kick and punch your way through a workout. A study at the University of Mississippi measured the physical health benefits of kickboxing and found that it improves your fitness level and heart health. Punching and kicking can help you reduce stress for an added heart health benefit.

Burn Calories

Kickboxing can help you burn calories at a rate of 350 to 450 calories per hour. Moving both your upper and lower body during kickboxing helps you burn more calories. The high activity level of kickboxing allows your body to use your fat as energy for a great fat burning workout.


When you first begin kickboxing you will be introduced to new moves and may use different muscles from other exercise you do. It is possible that you may sustain a joint or muscle injury. Researchers at East Stroudsburg University, Pennsylvania, conducted a survey to evaluate injuries in kickboxing classes. They discovered that 15 percent of class members and 31 percent of the teachers were injured. The body parts that you are at highest risk to injure are your knee, ankle, back, hip or shoulder.

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