Introduction
Cardio is a must when you’re trying to turn your fitness goals into a reality. However, if I to asked you to do an hour on the treadmill as
Let me just say that, you cannot go wrong with any of the martial arts listed below. Additionally, you could expect to burn as much as 700 calories per session, improve your cardiovascular health, gain confidence, learn self-defense and so much more on either one. However, there are levels to this, and as someone who has had experience with all of these over many years, allow me to breakdown which one will help you reach your goals faster.
5. Boxing
Photo by MARK ADRIANE on Unsplash
Also known as the sweet science, boxing is an excellent addition to your workout routine. In a single boxing class, you could expect to burn anywhere between 500-1000 calories! In addition, you will improve your cardiovascular health, physical strength, your hand-eye coordination, and reduce stress. Boxing may be number 5 on this list, however, in my opinion, it is the very best for those with little to no athletic background.
Benefits
- Improved core strength.
- Stronger arms and shoulders.
- Great fat burning workout, and improve muscle definition.
- Build confidence.
- Full body workout.
- Increased hand speed.
4. Kickboxing/Muay Thai
Photo by Justin Ng on Unsplash
Kickboxing provides such great cardio, that many gyms have added a kickboxing cardio class made specifically for those just looking for the cardio benefits of kickboxing.
However, for those who want to get a great workout while learning self-defense skills, a regular kickboxing class is also a great choice. The reason why kickboxing gets a slight edge over boxing, in terms of fitness at least, is that it engages the entire body. From punches, kicks, elbows, and even knees, you will leave a kickboxing class feeling just about every muscle in your body sore.
Benefits
- Strengthen and condition the lower body.
- Improved balance.
- Improved conditioning.
- Strengthen and tone your legs, through tough kicking exercises.
- Improved hip flexibility.
3. Brazilian Jiujitsu
Many of the movements
require you engage your core which may be tough at first, but the results will speak fro themselves.
Of all of the martial arts on this list, Brazilian Jiujitsu (also known as BJJ or simply Jiujitsu) is possibly my personal favorite (it’s between that and Capoeira)…and likely the most humbling of them all. You know, when you get that high after receiving your blue belt and later a purple belt slaps some choke you’ve never heard of on you, that “high” is brought way back down. However, these such events are excellent for mental fitness. And the best kind of fitness is both mental and physical.
One of the main reasons why jiujitsu is great for fitness is primarily due to the sparring. This, in particular, sets Brazilian Jiujitsu apart from all of the other entries on this list. You can spar (or roll) for long periods of time with your training partners, and sustain minimal damage to the body (of course there are exceptions). The sparring in jiujitsu requires that you use your body to control and manipulate that of your training partners, and eventually cause them to submit. Attempting to execute complex movements, with someones full weight on top of you, provides the resistance necessary to strengthen your muscles and build endurance.
For those looking to enter a martial arts for fitness benefits, I recommend adding 2-3 days of jiujitsu to your weekly routine.
Similar to the other entries on this list, there are plenty of benefits to getting your cardio through a martial arts class. Below are just a few for
Benefits
- Flexibility.
- Stronger arms and shoulders.
- Killer core workout.
- Stress relief and mental fortitude.
- Lower back strength and conditioning.
- Muscular endurance.
2. Capoeira
If you search capoeira on YouTube, you’ll find videos of flips and flashy kicks, which are just the tip of the iceberg. Upon closer inspection, you will see all of the work required to get to that level, and realize that capoeira was CrossFit before CrossFit became mainstream.
Should you choose capoeira as your cardio workout, expect to do some kicks, handstands (known as bananeiras in capoeira), crocodile crawls, crab walks, cartwheels (aka Au), and even walking handstands, all in just the first 15-minute warmup.
Finally, the base movement in capoeira is called the Ginga (demonstrated below by Mestra Jo, on her youtube channel Grupo Capoeira Brasil – Mestra Jo). Every movement in capoeira is setup from this movement, so you could expect to spend 65-80% of the class in this movement. It’s this that gives capoeira the edge, in terms of cardio, over others on this list. Not only will the Ginga strengthen your core, quads, hamstrings, calves, and glutes but you will also keep your heart rate up and improve your endurance.
Benefits
- Flexibility.
- Endurance.
- Killer core workout.
- Strengthen and condition the lower body.
- Exceptional balance.
- Build self-confidence by pushing yourself beyond your physical limits.
- Superior control of your body.
- CrossFit mixed with self-defense.
1. MMA
Number one on our list is MMA. In my martial arts experience, I have not been pushed to my physical limit as I have been in MMA. Additionally, while many other sports focus one some muscle groups more than others; in MMA you’re forced to use the entire body.
MMA training incorporates elements of striking and grappling, which use vastly different muscle groups. In doing so, you’ll combine some aspects of the other martial arts mentioned above. You will develop your arms by punching the heavy bag while building flexibility in your legs and engaging your hips when kicking the bag as well.
Now to take it a step further, in MMA you also work on your takedown defense (and offense) in addition to including a ground game, involving elements of BJJ and wrestling. In a one hour class, you could combine the elements of the other 4 martial arts on this list, forcing you to utilize muscles you didn’t even know existed.
Benefits
- Total body workout.
- A large variety of exercises, which will allow you to target different muscle groups.
- Condition muscles through intense cardio exercises.
- Combines lessons from the previous 4 entries on this list.
Conclusion
Everything that I have mentioned above is solely my opinion, built through personal experience. Being a fan of martial arts in general, this was a tough list to compile. Additionally, I’m sure many of your experiences may differ. Results may vary from gym to gym and are subject to the head instructors objectives. Thus, I recommend doing your research when looking for martial arts, in order to find the one more compatibel with your goals.
Finally, though they may have many differences, the martial arts listed above all have one similarity. Joining a gym in any one of the above modalities will introduce you to
But what do you think? Do you agree with our analysis, or do you believe this list should’ve been different? Have you had any experience with the martial arts listed above? Share your thoughts with us in the comments section below.
No exercise routine will be useful if you follow it up with a bad diet. Check our posts on Probiotics, Bone Broth, and Find The Best Diet for You 2018 to truly reap the benefits, of the new addition to your workout.