Kickboxing vs. Traditional Cardio: Which Burns More Calories?

When it comes to getting fit, burning calories is often at the top of the list. Many people turn to traditional cardio workouts like running, cycling, or time on the elliptical to hit their goals. But there’s another powerhouse workout that’s growing in popularity — kickboxing.

So which one comes out on top: kickboxing or traditional cardio? Let’s break it down.

How Many Calories Does Traditional Cardio Burn?

Traditional cardio workouts like running, biking, or the elliptical are proven calorie burners.

On average:

• Running: 500–700 calories per hour (depending on speed and body weight)

• Cycling: 400–600 calories per hour

• Elliptical training: 350–500 calories per hour

These workouts raise your heart rate and are great for endurance. But after a while, they can become repetitive — and that often makes it harder to stay motivated long-term.

How Many Calories Does Kickboxing Burn?

Kickboxing is a full-body workout that combines high-intensity cardio with strength training. A typical 45-minute session can burn anywhere from 600–900 calories, depending on your intensity level and weight. That’s more than most steady-state cardio workouts.

Why the big calorie burn? Kickboxing works multiple muscle groups at once:

• Punches and jabs target your arms, shoulders, and back.

• Kicks engage your core, glutes, and legs.

• Constant movement keeps your heart rate elevated the entire class.

This combination means you’re torching calories while also building lean muscle — and muscle helps you burn more calories even when you’re not working out.

The Afterburn Effect

Another big advantage of kickboxing is the afterburn effect (also known as EPOC — excess post-exercise oxygen consumption). Because it’s a high-intensity workout, your body continues to burn calories hours after class is over. Traditional cardio, especially steady-state workouts like jogging, typically doesn’t have this same effect.

Which Is Right for You?

Both kickboxing and traditional cardio have benefits, but if your main goal is to burn more calories in less time, kickboxing is tough to beat. It also keeps your workouts fun, engaging, and stress-relieving — which makes it easier to stay consistent.

Try Kickboxing in Knoxville

At Kick and Fit Club, we combine kickboxing with strength training in every 45-minute class. That means you’ll burn serious calories, build muscle, and walk out feeling stronger and more energized.

Whether you’re looking to lose weight, tone up, or just break free from the treadmill grind, kickboxing delivers results.

Your first class is free — come see for yourself why it’s Knoxville’s best calorie-burning workout.