You might have seen kickboxing classes offered at your local gym and wondered if they’re any good, and does kickboxing build muscle? The answer is…maybe!

This can be a great way to burn calories and build muscle, but it all depends on how you do it. If you’re aiming for weight loss, you’ll need to take a high-intensity class that gets your heart rate up. If you want to tone and build muscle, you’ll need to focus on using heavier weights and doing more repetitions.

What Is Kickboxing?

karate, kick, jumping

It is a high-intensity full-body workout that combines boxing and martial arts. It is an excellent way to build muscle, lose weight, and improve cardiovascular fitness.

It is also an excellent exercise for people of all ages and fitness levels. It is a high-intensity workout, so be prepared to sweat! The best part is that you don’t need any special equipment—just a pair of boxing gloves will do.

How Does Kickboxing Build Muscle?

does kickboxing build muscle

Many think kickboxing is only good for cardio and toning, not for building muscle. However, when done correctly, it can actually be a great way to bulk up and build muscle.

Here’s how it works: This full-body workout uses both upper and lower body muscles. It also requires you to use a fair amount of power and strength, which helps to build muscle. In addition, because this exercise is a high-intensity workout, it helps to burn calories and promote weight loss.

What Muscles Does Kickboxing Work?

This type of physical activity is a great way to work your entire body and can help you build muscle, lose weight, and get in shape. But what muscles does it work?

The main muscles worked are the abs, glutes, hamstrings, quads, and calves. But because it’s a full-body workout, it works other muscles, such as the chest, shoulders, back, and arms.

How Much Weight Can You Expect to Lose With Kickboxing?

weight loss, diet, fitness

Now that you understand how kickboxing can help build muscle let’s talk about how much weight you can expect to lose. While the results vary from person to person, regular sessions will help you reduce your body fat and tone your muscles. A full-body kickboxing workout can help you burn up to 400 calories and shed up to four pounds of fat per month!

The amount of weight you lose will also depend on other factors, such as how often and intensely you practice and your diet and lifestyle habits. To maximize the weight-loss and muscle-building benefits, it’s important to maintain a clean diet and stay active outside of your training sessions.

What Are the Benefits of Kickboxing for Building Muscle?

Now that you know how it can help you lose weight, let’s take a look at the benefits for building muscle. It utilizes aerobic and anaerobic exercises to help build up and tone muscle groups in your body. It also increases agility, balance, and coordination, all of which are important for those who want to gain muscle mass.

The aerobic portion helps build endurance, while the anaerobic portion works on developing muscles using aerobic exercises and powerful punches or kicks. The intensity of the work is usually high enough to burn calories and fat while also helping to build muscle. In addition, kickboxing involves various punches, kicks, and blocks that can help develop muscular strength in arms, legs, and core muscles.

What Are the Risks of Kickboxing?

Before trying any kind of high-intensity workout regimen, it’s important to understand the risks involved. As with any physical activity, kickboxing can result in strains and sprains, and other injuries such as minor cuts and bruises.

However, if you are careful to practice proper form and self-defense techniques, you can minimize the risk of injury. Additionally, suppose you have a pre-existing medical condition or are concerned about participating in this activity. In that case, it’s always best to check with your doctor before starting any class or program.

Kickboxing For Beginners: Get A Head Start!

For those interested in building muscle, it’s important to start off slowly and progress at a steady pace. You should begin each kicking session with 5 minutes of stretching, followed by light cardiovascular exercises like jogging or jumping jacks. This will help warm your muscles and prepare them for the more strenuous kickboxing movements ahead.

Once you’ve done your warm-up, it’s time to begin incorporating basic punch and kick combinations into your workout routine as well as strength-training exercises like push-ups and squats. This help builds muscle in the entire body while teaching you how to throw powerful kicks and punches effectively.

Remember that when it comes to kickboxing, the technique is key! Take your time learning the basics to progress and build muscle over time safely.

Shadow Boxing Workouts

box, sport, men

Shadowboxing workouts are a great way to build muscle and lose weight with kickboxing. By performing shadow boxing moves in the air, you can improve your strength, agility, and coordination while also incorporating cardiovascular exercise into your routine. This type of workout requires minimal equipment and can be done almost anywhere.

Plus, shadowboxing allows you to practice basic kickboxing moves without having a partner or punching bag. You can practice combinations of punches, elbows, and kicks to increase your heart rate and build muscle simultaneously. These motions also help improve balance and flexibility as well as strengthen the core muscles in your abdominal area.

Shadowboxing is a great way to make kickboxing a practical part of any fitness routine, whether you’re looking for muscle growth or having fun staying active!

Circuit Training For Boxing

If you’re looking for a more intense workout, circuit training for boxing is a great option. It combines strength training with boxing-specific exercises, like shadow boxing and punching the heavy bag. The intensity of the circuit will help you build muscle, burn fat and increase your cardio endurance.

Circuit training typically involves completing several sets of exercises back-to-back, with short breaks in between each set. That way, you can work out hard and then recover quickly before moving on to the next set. And because it’s a full-body workout, every muscle group gets worked to help build muscle and strength.

Muay Thai Conditioning

muay thai conditioning

Last but not least, let’s talk about the conditioning aspect of Muay Thai in regard to building muscle. This incredibly intense martial art is a great way to increase your overall fitness and strength. The best way to condition your body for Muay Thai is to focus on compound exercises such as squats, burpees and push-ups.

By doing these exercises regularly, you will be able to build muscle and strengthen your body so that it will be better prepared for training. Additionally, you should be sure to get plenty of rest between workouts so that your muscles have time to recover properly!


When it comes to kickboxing and bodybuilding, the jury is still out. Some people swear by it, saying that it’s the best way to build muscle quickly and lose weight. Others say that it’s not really that effective and that you’re better off sticking to traditional weightlifting exercises.

At the end of the day, it’s up to you to decide whether or not it is the right exercise for you. If you’re looking to build muscle, trying out a few different activities might be a good idea, and see which one gives you the best results. If you’re looking to lose weight, kickboxing might be a good way to get started, but it’s important to remember that you still need to eat a healthy diet and get plenty of exercises.