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Can You Lose Weight With Kickboxing?

author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
Can You Lose Weight With Kickboxing?
Kickboxing burns more than enough calories to help you lose weight. Photo Credit LightFieldStudios/iStock/Getty Images

The stress relief that comes from kicking and punching a large, stuffed heavy bag in kickboxing isn't the only benefit. Kickboxing classes work both your upper and lower body, moving you quickly through combinations of punches and kicks. All of this fast-paced movement burns energy in the form of calories from fat to help you lose weight.

In order to lose fat, you need to burn more energy than you take in. Every day you take in energy from food and use that energy to move through your daily life. Most of the energy you use every day is spent on keeping your body moving and working. The rest of the energy is spent while you work out. Don't forget, kickboxing is only one half of the equation. You'll likely also need to clean up your diet to see any significant changes.

Get Kicking

During a kickboxing session, whether in a class or at home watching a DVD, you'll practice punching, kicking, elbowing, and sometimes kneeing a heavy bag. This flurry of blows takes a lot of energy and coordination. Sometimes the classes also include bodyweight exercises that turn the workout into a high-intensity circuit.

Throwing punches takes strength from your lower body and upper body to generate power. Even though your arm and fist appear to be the only thing moving, it really is a total body activity. The same thing is true with throwing a kick, elbow or knee at the heavy bag. Not only that, but you have to stay light on your feet and move quickly to reset from punches. This total body work spikes your heart rate, makes you breathe heavy and gets you sweating.

If you're struggling to lose weight, kickboxing classes are a great place to start. You're constantly moving, keeping things fresh, and learning new techniques and ways to hit the heavy bag. You'll never be bored during a class like you might be from running on a treadmill.

Read More: How Many Calories Are Burned in an Hour of Kickboxing?

An hour of kickboxing burns at least 350 calories.
An hour of kickboxing burns at least 350 calories. Photo Credit vadimguzhva/iStock/Getty Images

Calories Burned in Kickboxing

The more intense your workout, the more calories you burn. A 135-pound female burns 350 to 450 calories in a kickboxing class, according to a study from the American Council on Exercise. However, you will burn more calories if you're a larger person.

A pound of fat is 3,500 calories, which means that you would need about eight to 10 kickboxing sessions to burn a pound of fat. The number of calories that you burn is still dependent on how hard you work during class, so try to push the intensity every class to maximize the number of calories that you burn.

Read More: The 8 Best Cardio Kickboxing Moves

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