Kickboxing or Gym For Weight Loss

Rows of Dumbells in a gym - Kickboxing or Gym For Weight Loss
Photo Credit: jerryonlife

You can lose weight in kickboxing and in the gym. It’s highly recommended that you stick with the activity you find more enjoyable so that you can train longer and burn more calories.

Can You Lose Weight From Kickboxing?

Yes. You definitely can. We covered how many calories you can burn kickboxing extensively on cooperkickboxing. To put it simply, a man kickboxing for one hour can lose up to 750 calories is he kickboxes for an hour.

man punching kickboxing pads - kickboxing or gym for weight loss
Photo Credit: Naoki Tomeno

The reason why you can lose weight from kickboxing is because of all the movements and combinations. When kickboxing, your most likely going to engage in the following movements:

  • Jab
  • Cross
  • Hook
  • Uppercut
  • Low and high kicks

All of these movements will be performed with power. Your goal is always to kick or punch “through the pads”, hypothetically of course, meaning you need to exert a lot of energy and effort. The longer you practice the movements and repeat the combinations of these movements, the more improvement and weight loss you’ll see.

There are different movements and exercises that you can do in kickboxing that burns more calories. For example, if you’re sparring and take long breaks between your rounds, then you’ll most likely not burn as much calories as a cardio kickboxing class that is packed with circuit training type workouts.

As long as you’re keeping your heart rate elevated, the better chances you’ll burn more calories and weight.

Why do people choose kickboxing for weight loss over the Gym?

While we covered this in our For What People Are Cardio Kickboxing Classes A Great Alternative. People choose kickboxing over the gym because some people find it more exciting and want to learn something new.

Furthermore, it’s an opportunity for people to work on their flexibility. If you’ve ever done a kickboxing class before, you’ll surely know if you’re flexible or not a day or two late. If your hips are sore and tight, then you need more stretching and flexibility.

Kickboxing requires great flexibility to gain more momentum in your kicks.

Can You Lose Weight From The Gym?

woman working out - Kickboxing or Gym For Weight Loss
Photo Credit: greg westfall

Yes. You can. There’s a reason why people go to the GYM and its either to lose weight (or as people in the game call it, cut) or gain muscle. In order to lose weight in the gym, you also need to keep your heart elevated, and this can be dont by doing body weight workouts and that includes things like:

  • Pull-ups
  • Push-ups
  • Burpees
  • Dips
  • Sprints

You can also lose weight by lifting weights, most people include things in their workout/lifting routine that keeps their heart elevated. These are things like

  • Drop Sets – When you lift a heavy weight, and progressively carry lower and lower weights till you’re fatigued. For example, if you bench press 200lbs, you would carry 150 lbs in your next round and 100 lbs in the set after that.
  • Super Sets – This is when you perform 2 different workouts, one after the other. For example, if you perform the benchpress and immediately proceed to doing shoulder raises, that would be considered a Super Set.

Which one is better, Kickboxing or Gym?

This depends on what you enjoy more. If you’re new to both activities, try each one and determine which one you enjoy most and that will be the one that is better for you.


Well when you enjoy the workout you’re engaging in, you’ll most likely push yourself to go harder and therefore burn more calories and lose more weight.

If you enjoy going to the gym, you’ll probably go harder on the cardio and weight lifting. If you enjoy kickboxing, you’ll probably push harder when you’re out of breath and yo

Both Wont Work if You Don’t Pay Attention to Diet & Sleep

Whether you’re gymming or kickboxing, you wont lose weight if your diet is off. Without getting into the nitty gritty, you just need make sure that you burn more calories than you consume.

For example, if you need to eat 2,500 calories to maintain your current weight (you can get an estimation here) then you need to make sure you’re eating around 2,000 calories. You just need to make sure you’ve burned more calories than you consumed.

Find out how many calories you can burn kickboxing.

Sleep is also key to losing weight as this is the time your body uses to recover. This is because poor sleep dramatically alters the way the body responds to food. If anything, the less you sleep the higher the chances are of you gaining weight

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