What Is Better for Losing Weight: Boxing or Kickboxing?

Boxing and kickboxing are combat sports, but you don't need to have dreams of grandeur to strap on a pair of gloves and step into the ring. Both boxing and kickboxing workouts burn calories and make for effective and enjoyable alternative methods of exercise. Which exercise is superior for losing weight depends on what type of training you're doing and the tempo you keep up throughout the class.

  1. Calories Burned

    • When it comes to weight loss, burning calories directly translates to results. According to Wisconsin's Department of Health and Family Services, boxing burns about 700 to 1,000 calories per hour depending on how much you weigh, while kickboxing burns about 600 to 900 calories. The American Council on Exercise sponsored a study in 2012 which found cardio kickboxing to burn fewer calories than originally thought -- in the neighborhood of 400 per hour rather than 600.

    The Superior Workout

    • Boxing in a ring may burn more calories than kickboxing classes, but how many calories you burn depends entirely on the type of workout you're doing. Sparring, bag work and training drills tend to burn fewer calories than all-out pad sessions. A cardio kickboxing class burns fewer calories than boxing in a ring, but sport kickboxing can be just as intense, and it has added benefits of getting your legs involved in the strikes. Ultimately, boxing and kickboxing are so similar that the weight-loss benefits you get from each will be subjective.

    Shared Benefits

    • Other than weight loss, boxing and kickboxing offer other short- and long-term health benefits. These exercises strengthen your heart, reduce stress, improve reflexes and coordination, build endurance and help manage chronic conditions such as high blood pressure and cholesterol. The psychological advantages to combat sports training -- increased confidence and self-defense skills -- cannot be understated.

    Considerations

    • A cardio boxing or kickboxing class might not be very high impact, but if you're going to put on gear and step into the ring for a sparring session, there are other risks involved, such as head trauma and cosmetic injuries. Hitting heavy bags can cause stress to the knuckles and joints, so don't go too hard, especially when you're a beginner. Missed punches and overextended kicks can lead to muscle, joint and tendon strains. To minimize your risk of injury, use the proper safety equipment when training and get in a proper warm-up in before the real workout starts.