Knocking Out Calories: How Does Kickboxing Compare to Other Cardio Workouts?

When it comes to staying fit and shedding those extra pounds, cardio workouts have always been the go-to choice for many fitness enthusiasts. Among the various cardio options available, kickboxing has gained significant popularity in recent years due to its engaging and dynamic nature. But how does kickboxing really measure up against other traditional cardio workouts? In this article, we delve into the world of calorie-burning and fitness to compare kickboxing with other well-known cardio exercises.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) has taken the fitness world by storm with its quick and effective workout routines. HIIT involves alternating between short bursts of intense exercises and brief periods of low-intensity recovery or rest. Kickboxing, like HIIT, incorporates this principle as well. The explosive punches, kicks, and swift movements during a kickboxing session mimic the high-intensity intervals, thus boosting the heart rate and igniting calorie burn. Both HIIT and kickboxing offer similar benefits in terms of maximising calorie expenditure in a shorter span of time.

Running: A Classic Cardio Option

Running is a classic cardiovascular exercise that requires minimal equipment and can be done virtually anywhere. However, when it comes to burning calories, kickboxing holds its own. A 30-minute jog may burn around 240 calories for an individual with a moderate pace. On the other hand, a vigorous 30-minute kickboxing session can torch up to 350 calories or more. The varied movements and incorporation of upper and lower body muscles in kickboxing contribute to its higher calorie-burning potential compared to running.

Cycling: The Pedal Power

Cycling, whether outdoors or on a stationary bike, provides an excellent cardiovascular workout. The resistance levels and terrain can be adjusted to intensify the exercise. Despite its effectiveness, kickboxing again steps up in terms of calorie burn. A typical cycling session can burn around 260-450 calories in 30 minutes, depending on the intensity. However, kickboxing, with its combination of punches, kicks, and rapid movements, can elevate the calorie-burning rate even further.

Dancing: Groove and Move

Dancing workouts, such as Zumba or aerobics, make cardio exercise enjoyable and engaging. These routines often combine dance steps with aerobic movements, resulting in moderate to high-intensity workouts. While dancing is undoubtedly a fun way to stay active, kickboxing offers a more vigorous calorie-burning potential. The intensity of a kickboxing routine engages multiple muscle groups, leading to higher energy expenditure. In a head-to-head comparison, kickboxing is likely to come out on top in terms of torching calories.


Kickboxing stands out as a high-energy, high-impact exercise that delivers remarkable results in terms of calorie burn and fitness improvement. While traditional options like running, cycling, and dancing have their own merits, kickboxing offers a unique combination of strength training, flexibility, and cardiovascular conditioning. Its incorporation of HIIT principles amplifies its calorie-burning capacity, making it a formidable contender in the fitness arena.

For those seeking an engaging and effective cardio workout, Xen-Do kickboxing self defence classes provide an excellent option. With its focus on martial arts techniques and fitness training, Xen-Do kickboxing offers a holistic approach to burning calories and achieving overall wellness. So whether you’re looking to shed pounds, improve cardiovascular health, or simply boost your energy levels, kickboxing could be the knockout choice you’ve been searching for.