How many calories does kickboxing burn per hour?

Kickboxing burns 600-900 calories per hour depending on intensity. A 155 lb person burns about 700 calories in a vigorous 60-minute class. Bag work and sparring burn even more due to resistance.

Is kickboxing a good workout for weight loss?

Kickboxing is excellent for weight loss—it's high-intensity cardio that builds lean muscle. The constant movement, punching, and kicking elevate heart rate and metabolism. Many people lose 1-2 lbs weekly with regular kickboxing.

How often should I do kickboxing?

Do kickboxing 3-4 times per week for best results. Allow rest days between sessions as it's high-intensity. Beginners should start with 2 sessions weekly and gradually increase as fitness improves.

Does kickboxing build muscle?

Kickboxing builds lean, toned muscle rather than bulk. Punching works shoulders, chest, back, and arms. Kicking develops legs, glutes, and core. For more muscle, add weight training to your routine.

Is kickboxing good for beginners?

Yes, most kickboxing classes welcome beginners. Instructors modify movements for fitness levels. Start with cardio kickboxing before advancing to contact training. Expect initial soreness as your body adapts.

All Exercises

cardio

Calories Burned Kickboxing

Kickboxing combines martial arts techniques with cardio, burning 600-900 calories per hour while building strength, speed, and coordination. Whether in a class or at home, kickboxing provides stress relief alongside an intense full-body workout.

~352 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

352 calories

Kickboxing for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of kickboxing at moderate intensity (MET 10)

Body Weight	Calories Burned
120 lbs (54 kg)	272 cal
140 lbs (64 kg)	318 cal
155 lbs (70 kg)Reference	352 cal
170 lbs (77 kg)	386 cal
185 lbs (84 kg)	420 cal
200 lbs (91 kg)	454 cal
220 lbs (100 kg)	499 cal