Kickboxing fitness is a growing trend among women who want a more holistic and empowering kind of workout. It's clear that boxing and kickboxing-style workouts are moving beyond their traditional roots and becoming more of a broader fitness trend with women leading the charge. What started as niche or studio-based training has now transformed into a mainstream fitness choice, available in boutique gyms, group classes, and even at-home workout platforms. This expansion shows that women aren’t just dabbling in kickboxing fitness-they’re reshaping the entire landscape of what a modern workout looks like.
So why are so many women trading in their treadmills for punching and kicking and what makes kickboxing fitness so addictive? Let’s take a closer look.
The All-Around Workout: Cardio and Strength
Kickboxing training is effective as both a cardio workout and an all-around strength-building routine. The benefits from all the kicks and punches during your class provide an incredible cardio workout. Not only will you burn calories while working out but you’ll also see improvements in your blood pressure and heart rate when compared to other forms of exercise such as yoga or weightlifting.
Research has shown that women who practice kickboxing for 12 weeks are able to reduce their body fat percentage and improve their overall health. And, while you may be hesitant about putting on boxing gloves, research shows that even just taking a 45-minute-long class at least a few times per week provides these benefits.
Adding kickboxing to your regimen is highly effective at toning muscles. Not only does it work out your arms, shoulders, and legs but it also helps burn off fat around your midsection and thighs.
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Above all else, women want their workout routine to deliver results. Boxing, kickboxing, and martial arts workouts are well known for their high intensity and high calorie burn. Why is kickboxing fitness so effective? Because it often falls under the HIIT category, or high-intensity interval training.
HIIT workouts like 9Round rapidly elevate your heart rate into high-intensity zones, stimulating both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems. However, a common misconception about HIIT or kickboxing-themed workouts is that they’re all cardio. This combination of cardio and strength training is what make kickboxing fitness one of the most efficient training methods for women.
More Than Just Physical: Mental and Emotional Benefits
In addition to losing weight and toning up your body, you may also find yourself feeling happier and more confident. Managing stress is an increasing challenge in modern life. Numerous studies also show that women report higher stress levels than men. Because the connection between regular exercise and mental health is well-established, many women are turning to the gym to help with stress relief.
Physical activity triggers the release of natural endorphins that help elevate your mood and reduce feelings of stress and anxiety. A study by ASICS found women who exercise regularly are 67% less stressed and 52% happier than those who are less active.
However, kickboxing fitness elevates the mental health benefits of traditional exercise to an entirely new level. Each punch, kick, and movement acts as a physical outlet for built-up tension, helping to release stress and clear the mind, which can leave you feeling mentally sharper and more focused-even after just one workout.
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Beyond the immediate mood boost, regularly practicing boxing and kickboxing techniques challenges both the body and the mind, requiring concentration, coordination, and determination. Successfully completing challenging rounds of high-intensity exercise or complicated boxing combos builds your self-confidence, resilience, and gives you a sense of empowerment. From professional fighters to celebrities to everyday women, kickboxing fitness is becoming a powerful outlet for both physical and mentally strength.
Improved Agility, Balance, and Coordination
It’s no secret that kickboxing requires a lot of agility, but did you know it can also help improve your balance, flexibility, and coordination?
Self-Defense Skills
In fact, many women are flocking to kickboxing classes because they offer a unique opportunity to learn how to defend themselves while also burning calories and toning up all over.
The Social Aspect
If you like to work out with other people, joining kickboxing classes is a great way to do so. Exercising with other people encourages you to push through the hard stuff. Not only will you enjoy their company, but you’ll likely have more fun than you would on your own. For example, if you’re having trouble sticking to your workout routine, try enrolling in a kickboxing class where you meet new people and break a sweat.
Full Kickboxing Workout At Home
Learning Proper Techniques
A great way to ensure your learning proper techniques is to regularly practice by attending women’s kickboxing classes in your area or 1:1 with a good trainer. Either way is a great way to get fit! At Seven Spears Martial Arts, we guide you through every step of kicking and punching correctly. During training sessions, you will work with your trainers to develop your skills and technique by hitting and kicking a heavy bag, pad, or another person. It doesn’t matter if you are just starting out or if you have experience with martial arts; anyone can benefit from learning how to kickbox properly.
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9Round’s 30-minute workouts with no class times are perfect for busy women who are juggling work, family, and fitness. Try a free workout at on of our kickboxing gyms or check out our on-demand platform, 9RoundNOW, for the most convenient kickboxing-themed workouts.
Taking women’s kickboxing workout classes can help you build muscle and blast fat in just one workout, especially if you’re looking to shed some weight before your upcoming summer vacation. It’s no denying that kickboxing will leave you drenched in sweat.
Taking your first kickboxing class can be intimidating, especially if you’re new to exercise. After just one class you’ll know exactly why kickboxing isn’t just for fitness fanatics-it’s for anyone who wants to get leaner, stronger, and more agile.
We want you to feel welcomed and at home, so give us a call or stop by and schedule your first class.
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