How Many Times a Week Should I Do Kickboxing?

Do you know the Ellie Goulding practices kickboxing to build her inner confidence from panic attacks? 

In an interview with Women Health Magazine, she said that she loved the extra kick of adrenaline and keeping fit doesn’t mean spending hours at a gym.


Other celebrities that practice kickboxing include Angelina Jolie, Ashley Greene, Idris Elba, Lauren Conrad, Eva Mendes, Marisa Miller, Adriana Lima, Gigi Hadid, Shay Mitchell, Kevin James

Therefore, how many times of kickboxing a week should you do? From Ashley Greene who prepared for fight scenes of Twilight movie, she kickboxed three days a week with a Vancouver Team. You should do at least 3 times a week unless you have more time to work out and trained up.

What Are the Different Goals You Want To Achieve? 

Of course, everybody has different goals so some reasons to do less or more training, depending on your goals:

  • Fitness
  • Losing Weight
  • Learning Martial Art
  • Strength Development

Once you are sure, what your objectives are, then you can set a kickboxing routine accordingly. 

How Many Times a Week Should I Do Kickboxing If the Goal is Fitness?

People who want to join kickboxing for fitness; they must do kickboxing 3-4 times a week. The duration of each class must be for one hour. Remember, you won’t be doing a workout for a complete one hour because there will be some partner switches, rest periods, and demos of what to do next. It can be an excellent workout, and you can burn lots of calories and achieve your goals. 

How Many Times a Week Should I Do Kickboxing If the Goal is if the Goal is to Learn a Martial Art? 

If your goal is to learn martial arts, you can do kickboxing more than three days a week. If you want to learn this art, you don’t necessarily have to go to art class. You can practice offense, drills, and defense outside of the academy as well. You can do this in your garage as well. You can practice strikes on a heavy bag. 

Moreover, for a wide range, you can practice with a piece of tape on the floor. For practicing weaving and bobbing, take hand wraps and tie them on two points of a room. You don’t have to visit the academy for these practices, and you can do all this stuff at home.

How Many Times a Week Should I Do Kickboxing?

If your body is holding stress, then you can do as many times as you want. A heavy bag workout can put lots of stress on your body, so, it would be good to do slow technical sessions. Mix up your workout routines and keep doing something on a daily basis. If your body is feeling tired, take a day break once a week. It can help in full recovery. Moreover, the number of days depends on your goals and current fitness level.  

How Much Time Will It Take to Show Results?

If you are eating a clean and healthy diet and attending your class 3 to 4 times a week, you can expect to see good results within three weeks. Quick results are expected because kickboxing is an effective workout for burning fat and calories. You can expect to burn 400-800 calories if you are doing a workout for an hour, but it will depend on your metabolic rate, the intensity of the workout, and weight. 

Is It the Only Workout You Need?

Indeed, kickboxing is a complete body workout, but you can supplement your rest days with cardio. If you want to be successful in any combat sports, you need to have a strong cardiovascular system. For a more effective workout, start cross-training with running.

Kickboxing Guide for the Beginners

The first thing you need to ensure is you have a proper form before stepping into kickboxing. You need to get proper instructions on your movements before your first class. In kickboxing, you would be extending your arms and legs, so there is a possibility of overextending, and it would result in straining your body. Moreover, you need to make sure that you are hitting heavy bags with the right part of your foot and hand; otherwise, you may face injuries. 

Kickboxing classes are cardio-based, so there will be a good pace, but you need to go at your own pace. For example, you feel you are out of breath during class; you can take a break or slow down kicks and punches. Moreover, give yourself a break of 30 seconds or 1 minute. Make sure that you have informed your instructor that it’s your first week of classes. The instructor will show you complicated movements before the start of class, and make sure you have the correct form. 

What are the Benefits of Kickboxing?

Kickboxing is a combination of boxing, karate, and Muay Thai, and it is a stand-up combat sport. In kickboxing class, when you make any striking motion, surprisingly, eight parts of your bodywork simultaneously. These eight parts include your fists, elbows, shins, and knees. Moreover, combine this with cardio like running or jumping rope and a bit of exercise, your entire body is in motion and work. It means you are burning calories and toning at once. 

It tones your body and burns calories; that’s why lots of models have tried this workout to sleek their bodies and tone figures. When you know the fundamentals of kickboxing, it can enhance your balance and strengthen your core. Punches are the heart of this workout, so define the arms and deltoids. Kicks can tone oblique and hips. 


Kickboxing isn’t a new concept, and lots of celebrities are using this workout to tone their figures. Lots of people ask this question how many times a week should I do kickboxing. The answer is simple; it depends on your goals. Generally, 4-5 times a week would be enough. Just ensure that duration of each workout is one hour. You can do kickboxing at home or academy, or wherever you feel comfortable. So, set your goals and then set your kickboxing workout routine accordingly. 

Sky Hoon. About
Martial Art Fan
He started his love on martial arts by watching MMA and Angela Lee. He then started this blog to learn more about the different martial arts.
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