Cardio Kickboxing: High-Energy Workouts to Build Endurance and Burn Calories

Apr 21

Written By Musa R

Looking for a workout that keeps your heart rate up and your energy high? Cardio kickboxing might be exactly what you need. It's not only intense and sweat-inducing — it's also fun, fast-paced, and beginner-friendly. Whether you're trying to get stronger, feel more energized, or simply shake up your routine, this kind of training covers a lot of ground.

Offering cardio kickboxing classes in our studio and virtually, with instructors who guide you through every combo and keep things moving at your pace. You don’t need a martial arts background. Just show up, stay focused, and move.

What Is Cardio Kickboxing?

Cardio kickboxing blends martial arts-inspired moves with cardiovascular training. Think of punches, kicks, and fast footwork done in quick, repeated bursts. You’ll often see jabs, crosses, hooks, uppercuts, and a mix of kicks like front, roundhouse, and side kicks.

Unlike contact kickboxing, these classes focus on movement, not sparring. That means you don’t need gloves, a partner, or experience. Just a space to move and a willingness to push through each round.

Because this workout uses so many muscle groups and keeps the heart pumping, it makes for an effective way to improve stamina, balance, and coordination — all while burning serious calories.

Why People Love It: Benefits of Cardio Kickboxing

Cardio kickboxing checks a lot of boxes:

It burns calories fast
Most people can expect to burn 350–450 calories in an hour-long class. If you're pushing harder or combining upper and lower body strikes, that number can go higher — up to 600 or even 800 for some. Weight, intensity, and pace all play a role.
It builds endurance and stamina
These classes mix steady-state cardio with bursts of high-intensity intervals. Over time, your heart becomes stronger and your breathing more controlled — both signs of growing cardiovascular fitness.
It tones muscle while improving coordination
Every punch and kick calls on your core, arms, legs, and back. Even without weights, your muscles work hard to stabilize you. At the same time, the movements help with coordination, speed, and balance.
It relieves stress
Few things feel as satisfying as throwing punches and kicks to music after a long day. Cardio kickboxing can help channel frustration, sharpen focus, and leave you feeling lighter mentally.
It’s adaptable
With the right guidance, cardio kickboxing can be adjusted for all fitness levels. That makes it great for beginners who want to learn at their own pace — and challenging enough for those looking to push further.

Get to Know the Moves

Learning the basic techniques makes a big difference in how effective (and safe) your workout will be. Here are some key moves we teach in our classes — each one targets different muscles and helps build overall conditioning:

1. Jab-Cross Combo

How to do it: Stand in a staggered stance with fists by your chin. Jab forward with your front hand, then cross with your back hand. Keep your core tight and rotate slightly through the hips.
Why it matters: This one-two punch combination builds rhythm and works your shoulders, arms, and core.

2. Front Kick

How to do it: Lift your knee toward your chest, then extend your leg forward, striking with the ball of your foot. Return to starting stance.
Why it matters: Builds power in the legs and helps with hip mobility and balance.

3. Roundhouse Kick

How to do it: Pivot your standing foot, swing your knee outward, and extend the leg in a horizontal arc.
Why it matters: Great for leg strength, hip control, and core activation.

4. Knee Strike

How to do it: From a staggered stance, pull your arms down as you drive one knee up sharply.
Why it matters: Engages the entire core and mimics explosive athletic movements.

5. Combination Drills

How to do it: Combine punches and kicks in short sequences (e.g., jab-cross-hook-knee).
Why it matters: Improves coordination, keeps your heart rate up, and feels like real fight choreography.

6. Shadow Boxing Cool-Down (Optional)

How to do it: Move through punches and light footwork without resistance. Focus on control and breathing.
Why it matters: Helps you cool down safely and reinforces muscle memory.

Avoiding Common Mistakes

Starting strong is important, but so is moving smart. Here are a few things to watch for:

Don’t skip your warm-up. Cold muscles are more likely to strain. Light movement and dynamic stretching are key.
Watch your form. Avoid overextending arms or locking out joints during punches and kicks. Stay loose but controlled.
Pace yourself. It’s tempting to go full out from the start, but it’s better to ease in and build gradually.
Remember to breathe. Controlled breathing keeps you going and stops tension from building up.

Fitting Cardio Kickboxing into Your Routine

You don’t need to train every day. For most people, 2–3 sessions per week is enough to feel the effects. If you’re already doing strength training, yoga, or other workouts, kickboxing can be a great complement.

Mixing in different types of workouts gives your body time to recover and helps prevent plateaus.

If you’re nearby, you’re welcome to join us in Horsham & Plymouth Meeting, PA — we’ve got in-studio options and virtual classes too.

Fuel and Recovery Tips

To get the most out of your workouts, it helps to prep your body with the right fuel and give it time to recover.

Before class: Eat a light snack about 45–60 minutes ahead — something with carbs and protein, like a banana with peanut butter or a small yogurt.
Stay hydrated: Water before, during, and after your session helps prevent fatigue and muscle cramps.
Cool down properly: Use the last few minutes of class or your own time afterward to stretch your legs, hips, arms, and back.
Refuel after: A mix of carbs and protein can help with recovery. If you’re not sure what’s best for you, our in-house dietitian can help.

Ready to Try It?

Cardio kickboxing is fast, focused, and genuinely fun. You get stronger, move with more control, and walk away feeling like you gave it your all. It’s one of those workouts where time flies, and every session leaves you just a little better than the last.

We offer these classes here at Remix Fitness and we’re here to support you every step of the way. Come try one and see how it feels. Our instructors and members make it easy to show up and keep going.

Musa R