Cardio is often a necessary evil for anyone looking to burn fat or lose weight. While dieting is a more practical strategy for weight loss (it’s easier to eat 500 less calories than burn 500 more), at a certain point you can only drop calories so low.
A combination of cardio and dieting is typically the best way to achieve the body you desire. Cardio in of itself offers many unique health benefits, and should be done periodically for this reason alone.
Many people loathe cardio, but only because they see cardio as an exercise modality that must fit a certain arbitrary criteria. Cardio doesn’t have to be an hour on the stairmaster or a 5 mile run. It can be anything that gets your heart rate elevated and blood flowing consistently for a long period of time.
There are two main categories of cardiovascular training, LISS and HIIT.
LISS stands for low intensity steady state. It is cardio which elevates your heart rate to a moderate level and stays in that range. The movement itself is continuous, like a light jog or a brisk walk.
HIIT stands for high intensity interval training. It is cardio which jacks up your heart rate quickly, but also has periods of rest. If you were to chart your heart rate during HIIT exercise, you could see peaks and valleys in the reading.
LISS cardio is easier to recover from, but does not burn as many calories per unit time as HIIT. HIIT is more favorable for muscle mass and typically less boring than LISS.
A popular form of HIIT cardio is kickboxing. It has grown in recent time with companies like CKO offering kickboxing classes to people of all levels. The popularity of the UFC and other MMA organizations has also led people to seek more technical and professional kickboxing classes, like Muay Thai.
Kickboxing offers many benefits that you cannot find with other cardio modalities. It is considered one of the best methods to burn fat and lose weight for a variety of reasons.
1. Kickboxing burns more calories than other cardio types
As mentioned, kickboxing is a form of high intensity interval cardio. However, a kickboxing class will last about one hour. So you have the combination of high intensity training spread over the course of a long period of time. A typical HIIT session, like certain CrossFit workouts, may only last 20 minutes.
An important consideration when choosing the best cardio for fat loss is efficiency. Efficiency sounds like a good thing, and for most aspects of life it is. But efficiency with regards to burning fat is a bad thing.
The harder a cardio session is the more calories will be burned. This is an obvious concept, but one people don’t account for when coming up with a weight loss plan.
Think about a time you went for a run after a long period of not running. It felt terrible. Your lungs burned, feet hurt, and you probably didn’t go as far as originally intended. But if you stuck with it for a few weeks, eventually you became more efficient at running. You got into better cardiovascular shape, form naturally improved, and the run overall became easier.
What happens as a result, however, is that you burn fewer calories. Unless you go out of your way to ensure you are running faster or longer, you won’t burn as many calories as you did the first time out.
This applies to other cardio modalities like cycling or using the stairmaster. Initially they are quite challenging, particularly if you’re not experienced. But over time they become seamless if you stick with it.
With kickboxing, this doesn’t apply nearly as much. Kickboxing is so intense that it’s hard to become efficient. Yes, you’ll get better at it, but the total number of calories burned is unlikely to decrease too much.
You aren’t moving in a straight line like with running or biking. Kickboxing involves forward, backward, and lateral movements, along with the striking elements. Your instructor may come up with new, unique drills. If you’re in an advanced class you may even spar with different opponents.
As a result, you are far less likely to hit a weight or fat loss plateau. Each class is a challenge, which should tax the cardiovascular system even if you’re in good shape. Watch a professional fighter after a kickboxing session and I guarantee they’ll be dripping with sweat.
2. Kickboxing is a full body workout
When you consider all of the most popular cardio exercises, they usually focus on one part of the body.
Running is strictly a leg workout. Cycling is even more distinct, mainly taxing the quadriceps muscles. Kickboxing is a full body workout, utilizing punches and kicks, along with elbows and knees if it’s the Muay Thai version.
This allows for more well-rounded physique development. Kickboxers not only have great legs, but abs and shoulders as well. The hip and torso rotation also improves range of motion.
If you ever look at a professional cyclist, their legs are massive but arms are super skinny. With kickboxing this isn’t a concern as more muscles are being stimulated.
3. Kickboxing is not only cardio, but skill development
The following notes are under the impression that you are taking a “real” kickboxing class as opposed to a cardio kickboxing class. Cardio kickboxing is indeed a great workout, but you won’t pick up much tangible kickboxing technique.
We can debate over which martial art is best for self defense, but kickboxing is a great skill to have if you end up in a situation where it’s needed. Kickboxing allows you to defend yourself at range, so your opponent doesn’t get too close.
Having this skill also builds confidence. Many of the world’s greatest martial artists are nice, polite people devoid of ego. They don’t need to put on a façade because internally they know they can handle themselves if a situation goes awry.
4. Kickboxing can be done with a partner
You’ll almost never be alone during a kickboxing class. In advanced classes, you will typically partner up with someone for the duration of class. One person will hold pads while the other strikes, and then you’ll switch.
Even in more conventional settings, two people may share a heavy bag during a cardio kickboxing class.
Accountability is a major part of weight loss success. Just telling someone you’re going to start dieting or exercising puts pressure, even subconsciously, to stick with the program.
Having a partner takes it to another level. Even if you start taking kickboxing classes alone, eventually you will meet regulars who attend the same classes. This makes you less likely to disappear or have inconsistent attendance. No one wants to hear “hey, where you been, haven’t seen you here in awhile.”
5. Kickboxing doesn’t feel like cardio
Anyone who has done formal cardio like running knows the feeling of anxiety before a long session. David Goggins has referenced times where he’s stared at his sneakers for minutes in anticipation of what’s about to come. It’s not unusual to have to psych yourself up before cardio.
The reason for this is both physical and mental. The physical aspect is obvious; running for 5 miles is challenging, especially if you’re already tired going in.
The mental aspect is often overlooked. A one hour session on the stairmaster is monotonous and boring. It’s a stairway to nowhere. The mental challenge, staring at the clock, trying to find a good song, can be just as hard as the physical.
Kickboxing doesn’t have this same effect. It’s obviously physically challenging, but it isn’t boring. So long as you have a good instructor, each class should be different to some degree. In a good kickboxing program, you’ll be learning new techniques and practicing new drills each time.
When it comes to weight loss and burning fat, there’s no reason to make things harder than they have to be. Running isn’t a prerequisite to a good body. A fun cardio modality like kickboxing is a great method to reach your fitness goals.