Categories / Martial arts & combat
Kickboxing
Punches and kicks in class or on bags.
How to start
Take a kickboxing fitness class: punches and kicks on bags and pads, no sparring. Learn stance and basic combinations.
How to progress
Attend weekly then twice a week.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2026 scoping review of 12 studies found that repeated head impacts in mixed martial arts, boxing and similar combat sports were associated with lasting problems in thinking skills such as processing speed and memory, and with lower volume in some brain areas. More impacts and starting younger were linked to worse outcomes. Non-contact training avoids this risk.
Take care: Kicks load hips, knees and back. Warm up and do not spar without coaching.
Sources
12-week starter plan
A class a week, then two. No sparring.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 10 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up hips.
- Use proper wraps.
- Keep kicks low at first.
Common mistakes
- High kicks cold.
- Skipping wraps.
- Sparring early.
Kit and cost
Moderate Approximate UK prices.
- Gloves and wraps (about £20 to £60)
- Shin guards (optional)
- A class (about £6 to £12)
Frequently asked questions
Is it contact?
Fitness classes are usually non-contact.
Do I need to be flexible?
No.
Is it high impact?
Moderately.
Good for: Heart & fitness Weight loss Skill
Compare with similar options
| Kickboxing | Krav Maga | Boxing Fitness | Brazilian Jiu-Jitsu | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 60 min × 2/wk | 50 min × 3/wk | 75 min × 3/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Moderate cost | Low cost | Moderate cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Moderate fitness |
| Evidence | limited | limited | limited | limited |