Boxing vs. Kickboxing Workout: Which Burns More Calories?

Key Takeaways: 

• Both boxing and kickboxing are calorie-burning workouts, but which better fits your fight and fitness goals? 
• Understanding the differences in calorie burn potential can help you maximize your workouts and results.
• Hayabusa offers premium boxing gloves, hand wraps, and gear for safety and protection, whether you’re punching or kicking your way to fitness.

Boxing and kickboxing both deliver a full-body, high-intensity workout that burns hundreds of calories with every session. 

Several factors play a part in how many calories are burned and whether a boxing vs. kickboxing workout is better suited for your fitness goals. 

Either way, both are beneficial, helping to build endurance, improve cardiovascular health, and enjoy exercise beyond just the calorie burn.

Boxing Calories Burned

Calorie burn from boxing focuses on short bursts of explosive punching followed by brief rest periods. This type of training circuit or HIIT workouts is known for its calorie-torching effects.
Additionally, leveraging the resistance of punching a heavy bag and/or sparring with a boxing partner increases the amount of boxing calories burned, reaching upwards of 500 calories or more per session.

Kickboxing Calories Burned

Kickboxing offers a similar type of burn while incorporating legwork at the same time. 

This type of workout combines power, strength, endurance, and agility, which, depending on the intensity of the session, can create quite the burn. 

Through punches, kicks, and other strengthening exercises involving the core and legs, an hour-long session can reach up to 1,000 kickboxing calories burned.

Shop Boxing Gloves

Key Factors Affecting Calorie Burn

Are boxing vs. kickboxing calories better? It’s important to keep in mind that not every person will burn the same amount. There are various factors to consider, including:

• Weight & Size: Heavier fighters typically burn more calories regardless of the session duration if there is maximum intensity. 
• Workout Intensity: HIIT workouts contribute to higher calorie burn in a shorter amount of time, though a longer session of a mix of high-impact and low-impact drills can be just as effective. 
• Training Style: Engaging the entire body leads to greater calorie burn, whether it’s performing boxing drills, high-intensity circuits, or sparring with a partner.

Shop Boxing Apparel Collection

Which Is Right for You?

Choosing boxing vs. kickboxing doesn’t have to be an either-or scenario. Both deliver an excellent cardio workout that burns calories and improves overall fitness. 

As a beginner, consider your specific focus and goals when trying to decide between the two. Is becoming a better boxer the most important goal, or are you seeking a fitness class to build community while getting a good workout? 

For example, boxing is best for upper-body conditioning to improve punching precision, power, and speed. A shadowboxing session can burn around 150 calories for a half-hour session, while heavy bag work and sparring can more than double the amount. 

Meanwhile, kickboxing delivers a full-body workout that contributes to greater cardio health, endurance, and overall fitness. 

Regardless of whether you’re in full fight mode, want to add more cardio exercise for weight loss, or both, these activities are ideal for high calorie burn.

Shop Boxing Shoe Collection

Feel the Burn, Fight with Hayabusa

When it comes down to a boxing vs. kickboxing workout, which is better? The choice comes down to your fight and fitness goals. 

Alternate between the two to gauge where you’d like to focus your efforts. Body weight, workout intensity, training style, and exercise consistency all contribute to how many calories you’ll burn. 

However, no matter which road you ultimately take, these types of workouts give your cardio health a boost and provide other positive, long-term health effects.

Stay comfortable and confident as you train with the right gear and apparel. Hayabusa equips fighters of all levels with premium boxing gloves, hand wraps, and boxing shoes designed to help you perform your best.