I’ve been rolling on the mats since 2018. Oh, and guess what? Jiu-jitsu burns more calories than jogging or even playing a full-court basketball game.
Seriously, it’s a fat-torching powerhouse!
How Many Calories Are We Talking?
On average, you can burn between 800 to 1000 calories per hour practicing BJJ, depending on factors like your weight, height, and the intensity of your training.
But here’s the scoop—it’s tricky to pin down the exact number because each session can vary so much.
For example, you might not break a sweat during a gentle 10-minute stretch but try chaining three submission attempts back-to-back, and your heart rate will skyrocket!
Breaking Down the Burned Calories in Jiu-Jitsu
BJJ isn’t just rolling around on the ground; it’s a full-body workout that utilizes leverage, technique, and mental cunning to overpower an opponent.
Here’s a quick breakdown of calories burned based on training time:
- 15 minutes: 200 – 250 calories
- 30 minutes: 400 – 500 calories
- 45 minutes: 600 – 750 calories
- 60 minutes: 800 – 1000 calories
- 75 minutes: 1000 – 1250 calories
- 100 minutes: 1200 – 1500 calories
Aside from that, the calories you torch during Jiu-Jitsu are influenced by a bunch of factors:
- Session training intensity whether drilling, sparring, etc.
- Practitioner’s weight
- Body type
- Age,
- etc.
Plus, certain parts of the game can crank up your calorie burn, making cutting weight feel like less of a chore.
Whether you’re grappling for fun or prepping for competition, every aspect of BJJ offers a unique challenge.
It not only builds skills but also blasts through calories.
What Makes Jiu-Jitsu Such a Calorie Killer?
BJJ sessions can include a mix of stretching, calisthenics, technical drills, sparring, and more.
Each aspect works for different muscle groups and contributes differently to your overall calorie burn.
For instance, rolling on the mats is less about fighting gravity and more about technique.
This making it a different beast compared to stand-up grappling, where you’re also wrestling with your opponent’s weight and your own.
Grappling vs. Rolling: The Calorie Showdown
Grappling, especially in a standing position like working for under-hooks or defending a takedown, can be as intense as it gets, turning your body into a calorie furnace.
But rolling, especially for those weighing more, can rack up the calories too, because you’re constantly moving, escaping, or advancing positions.
Conclusion
So, if you’re looking to get fit, shred calories, and maybe even gain a few friends, Brazilian Jiu-Jitsu might just be the workout you’re looking for.
It’s tough, sure, but the benefits? They’re even tougher. Give it a try, and who knows? You might just find yourself addicted to the mats just like I did.
Remember, every session is a step towards better health, so what are you waiting for? Dive into BJJ and watch those calories burn away!
