Does Kickboxing Fall Under Cardio or Strength Training?

Kickboxing is a dynamic workout that combines punches, kicks, and rapid movements, often touted as a full-body exercise. But where does it fit in the fitness world? Can it replace your cardio sessions or count as strength training or both?

Let’s explore what kickboxing does for your body, its cardio and strength benefits, and why it’s worth keeping in your workout routine.

Does Kickboxing Count as Strength Training?

The Short Answer: Not quite, but it can build muscular fitness.

Kickboxing strengthens muscles, particularly in your shoulders, upper back, and core. Movements like punches and kicks demand power, which improves muscular endurance. Some kickboxing classes even include calisthenics, like planks, push-ups, or squats, that target specific muscle groups.

Why It Falls Short as Strength Training

While kickboxing involves resistance your own bodyweight it doesn’t provide the progressive overload needed to consistently build muscle. For example, someone new to kickboxing will see strength gains initially because their muscles adapt to new challenges. But over time, these adaptations plateau unless additional resistance (like weights) is added.

Kickboxing also underutilizes the large lower-body muscles, like your quads and glutes, which are essential for a well-rounded strength routine.

Bottom Line

Kickboxing contributes to muscular strength and endurance, especially for beginners, but it’s not a substitute for a dedicated strength training program.

Does Kickboxing Count as Cardio?

The Short Answer: Yes, in most cases.

Cardio exercise elevates your heart rate and breathing, improving cardiorespiratory fitness. Kickboxing naturally does this through fast-paced combinations and high-energy movements.

How Kickboxing Delivers on Cardio

During a typical class, your heart rate will stay elevated, often reaching 70–80% of your maximum heart rate. This places it firmly in the moderate- to high-intensity cardio range. Studies on kickboxing have shown it effectively improves aerobic and anaerobic fitness, as well as agility and speed.

What to Watch For

Not all kickboxing workouts are equally intense. If you’re slowly drilling techniques or focusing on form, your heart rate may not rise enough to count as cardio. Active recovery moves like jumping jacks or fast footwork can ensure your heart stays in the cardio zone.

Bottom Line

Kickboxing is generally a solid cardio workout, provided you maintain moderate to high intensity throughout the session.

Other Benefits of Kickboxing

Beyond cardio and strength, kickboxing offers a range of benefits that make it a valuable addition to any fitness routine:

1. Improved Balance and Coordination

Executing combinations of punches and kicks tests your motor skills, agility, and reaction time, which are vital for injury prevention and long-term mobility.

2. Increased Mental Toughness and Confidence

The discipline and skill-building involved in kickboxing can boost self-confidence and foster a sense of empowerment.

3. Stress Relief

The act of striking a bag or shadowboxing is cathartic and helps release built-up tension.

4. Social and Emotional Connection

Group classes encourage camaraderie and support, creating a sense of community while improving mental health.

How to Balance Kickboxing in Your Fitness Routine

If kickboxing is your primary workout, supplement it with these strategies:

• Add Strength Training: Incorporate two days of resistance training focused on large muscle groups (like deadlifts or squats) to ensure you meet the CDC’s recommendations for adults.

• Track Your Effort Level: Use a heart-rate monitor or the talk test to confirm your intensity during kickboxing sessions counts as moderate to vigorous cardio.

• Stretch and Recover: Kickboxing’s high intensity can strain muscles. Incorporate stretching or yoga to maintain flexibility and prevent injury.

The Final Verdict

Kickboxing blends elements of strength and cardio, making it a dynamic workout with incredible benefits for your body and mind. While it’s not a replacement for dedicated strength training, it’s an effective way to improve cardiorespiratory fitness and overall health.

Most importantly, kickboxing is fun, empowering, and sustainable qualities that make any exercise routine worth sticking to.

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