Kickboxing For Fitness© Pexels

Here’s Why You Should Try Kickboxing For Fitness

Salva Mubarak
Senior Features Writer

If you’re somebody who gets demotivated due to how boring monotonous workouts can get, then you might want to give kickboxing for fitness a try. Exactly as the name suggests, kickboxing is a form of martial art that involves punching, kicking and a lot of other footwork, and is one of the most fun ways of getting a workout in.

Now, if you’re thinking, “why would I need to learn kickboxing? I’m not looking to fight with anyone...”, celebrity coach and MMA fighter Rohit Nair is here to set you right.

MMA fighter Rohit Nair©Rohit Nair

According to Nair, whose celebrity clientele includes names like Varun Dhawan, Siddhant Chaturvedi and Mrunal Thakur, kickboxing is not just limited to self-defence and aggressive training. “Kickboxing is often used for fitness and sport, not just self-defence,” he says. “In fact, many people participate in it as a form of exercise and competition. It also involves strategy, technique and control. It’s not solely about aggression; precision and timing play important roles.”

Considering taking up kickboxing for fitness? Here’s all you need to know:

Celebrities like Adriana Lima, Gigi Hadid, Bella Hadid and even Jungkook from BTS have taken up kickboxing for fitness. If you too are intrigued about how you can lose weight while also learning how to kick someone’s b*tt, join us on this deep dive.

What are the top benefits of kickboxing for fitness?

While kickboxing might seem intimidating, it’s actually incredibly safe for beginners to try. Aside from being an excellent cardiovascular workout that’s super fun to try, Nair claims that it offers some incredible health benefits.

benefits of kickboxing©Unsplash

Strength Training

“The high intensity, full-body workout engages multiple muscle groups through punches, kicks and other movements, contributing to improved strength and muscle tone,” says Nair. In fact, kickboxing targets every muscle in the body and is often considered the perfect full-body workout.


Not only will the workout boost your energy and improve your muscle tone, it will also give you the strength and technique to teach you basic self-defence techniques. Knowing kickboxing can increase your confidence in ensuring your personal safety.

Burn Calories

The high-impact workout will have you moving around constantly, leading to you burning up hundreds of calories per session. “The calorie-burning nature of kickboxing can aid in weight loss and body fat reduction when combined with a balanced diet.”


Improved Flexibility and Balance

“The dynamic movements involved in kickboxing can help improve flexibility and joint mobility over time,” says Nair, adding that the combination of various strikes and movements helps enhance coordination, balance and overall body control.

Stress Relief

Aside from the many physical benefits of kickboxing, there are many mental health advantages to it too. Nair claims that the kicking and punching are excellent stress relievers. “The physical activity and focus required in kickboxing can help reduce stress and release endorphins, promoting a sense of well-being.”

Do you need to go to a gym to try kickboxing for fitness?

Joining a class for kickboxing can be great for some, as it could help you interact with other people who share similar fitness goals as you and provide a change of scenery. However, you can aslo try kickboxing at home, provided you follow a professional’s guidance.

Kickboxing accessories©Unsplash

Everything you’ll need to try kickboxing at home

Punching Bag

A punching bag provides a target for practicing strikes and kicks. “Choose a bag suitable for your skill level and available space,” advises Nair.

Boxing Gloves and Hand Wraps

These are essential to protect your hands and wrists during the workout. Nair recommends choosing these according to your skill level and needs.


A mat, of the non-slip variety, provides a cushioned surface for floor exercises and prevents slipping.

Full-length Mirror

Nair suggests setting up your workout area in a space that has a full length mirror, or the possibility of adding one. “It can help you monitor and correct your form.”

Aside from these, you would need access to guided tutorials or a trainer who can help you perfect your technique safely.

What are some safety precautions to take while trying out kickboxing for fitness?

If you’re a beginner or someone who is concerned about safety while kickboxing, Nair advises investing in mouthguards, headgear and shin guards for your workout.

In the end, it’s all about finding the right workout for your needs. If kickboxing seems like something you could have fun trying, then take this as a sign and start your journey today!