Kickboxing Calories Burned Calculator
Measure the explosive energy expenditure of kickboxing training.
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Burn Statistics
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Kickboxing: High-Intensity Combat Cardio
A 30-minute advanced kickboxing class burns approximately 385-500 calories. The combination of powerful kicks, rapid punches, and constant footwork creates one of the most effective full-body workouts available.
Kickboxing combines the upper body conditioning of boxing with the lower body power of martial arts kicks. Every roundhouse kick, jab-cross combination, and knee strike requires explosive power generation from the ground up, making kickboxing one of the most metabolically demanding activities you can do.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices. Kickboxing intensity ranges from MET 7.0 for beginner technique work to MET 13.5 for elite fight preparation. This places advanced kickboxing on par with competitive boxing or running at 7+ mph.
Factors Influencing Kickboxing Calorie Burn
Kick Volume
High kicks and repeated roundhouse kicks require more energy than low body kicks due to greater hip flexor and core engagement.
Combination Complexity
Multi-strike combinations (e.g., jab-cross-hook-roundhouse) elevate heart rate and increase total energy expenditure.
Stance Switching
Frequently switching between orthodox and southpaw stances challenges coordination and burns more calories.
Round Intensity
Shorter, high-intensity rounds with active rest burn more calories than continuous moderate-pace training.
Kickboxing Burn Projections
Calories by Class Length (70 kg / 154 lbs)
| Duration | Beginner (7.0) | Inter (9.0) | Advanced (10.5) | Elite (13.5) |
|---|---|---|---|---|
| 10 min | 86 | 110 | 129 | 166 |
| 15 min | 129 | 165 | 193 | 249 |
| 30 min | 257 | 331 | 386 | 497 |
| 45 min | 386 | 496 | 579 | 746 |
| 60 min | 515 | 662 | 772 | 994 |
Calories by Your Weight (30 min Advanced Class)
Kickboxing vs. Other Activities (30 min, 70 kg)
| 🦵Kickboxing (Advanced) | 386 cal |
| 🥊Boxing (Sparring) | 368 cal |
| 🥋Martial Arts (General) | 368 cal |
| 🔥CrossFit WOD | 368 cal |
| 🏃Running (7 mph) | 441 cal |
| 💪Burpees (High) | 368 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Kickboxing FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Combat Sports Specialist • Expert in kickboxing conditioning and high-intensity martial arts training with 10+ years experience.