Does Kickboxing Build Strength or Boost Cardio?

Kickboxing is the kind of workout that commands your full attention and your full body. Whether you’re throwing jabs in a cardio class or mastering Muay Thai combos with a heavy bag, one thing’s for sure you’re going to sweat. But while there’s no doubt kickboxing feels like an intense workout, what exactly are you gaining from it cardio endurance, muscle strength, or both?

The answer is...it depends. We asked experts to break down whether kickboxing “counts” as strength training, cardio, or a hybrid of both and how to get the most from this powerful, full-body workout.

Does kickboxing count as strength training?

Not exactly but it’s not far off either. According to Chris Gagliardi, CPT, CSCS, a certified personal trainer and strength and conditioning specialist, kickboxing involves enough upper- and lower-body movement to build muscular fitness (a mix of strength and endurance), especially for beginners.

During a typical kickboxing session, your body cycles through punches, kicks, squats, planks, and fast footwork. It’s all great for strengthening key muscle groups like:

• Shoulders and upper back (from punches and blocks)

• Core (from rotation, balance, and footwork)

• Glutes and quads (especially during kicks and squats)

However, without adding external resistance (like dumbbells or resistance bands), the strength benefits may plateau over time. “For those new to kickboxing or exercise in general, strength gains may be more significant,” says Grace Bellman, DPT, CSCS, studio manager at Hit House in New York City. “But for seasoned athletes, it may not provide the challenge needed to provoke muscular growth.”

What about cardio?

Kickboxing is definitely a win in the cardio column. Bellman explains that the fast pace, constant movement, and elevated heart rate throughout the session make kickboxing a solid way to hit your 150 minutes of moderate-intensity cardio per week, as recommended by the CDC.

Need proof? A 2014 study showed that kickboxing training raised participants’ heart rates to between 71% and 77% of their maximum, well within the ideal range for cardio fitness gains. Plus, kickboxing isn’t just about burning calories it also improves aerobic endurance, agility, and overall cardiovascular health.

Still, intensity matters. If your class is slow-paced and technique-focused, it may not deliver the heart-pumping benefits of a more dynamic or interval-based session. Bellman recommends looking for classes that include bursts of cardio (like jumping jacks, jump rope, or fast footwork) or checking your effort with the talk test if you can talk but not sing, you’re in the cardio zone.

The other benefits of kickboxing you shouldn’t overlook

Even if kickboxing doesn’t fully check the “strength training” box, it brings a ton of other perks:

• Improves balance and coordination: You’ll be executing complex moves with speed and precision, training your mind-body connection.

• Boosts confidence: Learning new skills and seeing your progress can make you feel seriously empowered.

• Supports mental health: The rhythm, intensity, and focus needed in a kickboxing class can help reduce stress and promote mindfulness.

• Enhances agility and mobility: The dynamic movements challenge your body’s range of motion and reaction time, which becomes more important as we age.

So, is kickboxing enough?

It depends on your fitness goals. If you’re focused on improving cardiovascular health, kickboxing can absolutely be part of your routine. If your goal is to build serious strength or muscle, you may want to include dedicated resistance training sessions a couple of times a week.

Bellman’s take? “Kickboxing promotes positive changes in musculoskeletal health, but I wouldn’t consider it strength training exclusively.”

Still, one of the biggest advantages of kickboxing is that it’s fun—and that matters more than you might think. Research shows that when people enjoy their workouts, they’re more likely to stay consistent over time.

Final takeaway

Kickboxing straddles the line between strength and cardio, offering a high-energy, full-body workout that keeps your heart rate up and your muscles engaged. If you're looking for a well-rounded fitness routine, pair it with two to three days of strength training to cover your bases.

But if kickboxing gets you moving, keeps you motivated, and brings joy to your workouts? That’s already a win.

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