Is Jiu Jitsu a Good Workout? (Solved & Explained)

When people think of a full-body workout, jiu-jitsu is often the first thing that comes to mind. This activity improves flexibility, body strength, and conditioning while burning calories.

Training in BJJ sport, whether you are a child, a man, or a woman, will help you develop excellent fitness abilities. It gives access to several intense rolling rounds on the mats, warm-up exercises, technique drilling with multiple repetitions, etc., that will boost your metabolism. 

Aside from that, jiu-jitsu is a very social grappling sport. So, in addition to building muscle, you’ll make new friends and get to know your opponents better. These are just a few reasons Brazilian jiu-jitsu is a good workout; keep reading to learn more!

Is Brazilian Jiu-Jitsu a Good Workout?

Source: Brandon William

The practice of martial arts is a beautiful approach to living a healthier lifestyle, whether you’re a man or a woman trying to get in shape. 

BJJ is a good workout that works all of the muscles in the body, making it one of the most outstanding martial arts to practice.

Heavy sparring works every muscle, from the neck to your calves. It’s a practical exercise designed to get you to work at a high level of effort for an extended amount of time.

Otherwise, Brazilian Jiu-Jitsu allows you to have fun while meeting your fitness goals.

Indeed, weightlifting, aerobics classes, or jogging will help you get in shape, but many people find these activities tedious.

Nonetheless, you will most likely return because Jiu-Jitsu training is a fantastic workout that does not appear to be complicated.

Related: Are you gaining some pounds and wondering whether Brazilian jiu-jitsu will help you lose weight and get ripped? This article will help you get ripped while training BJJ. Click here to read more!

Why Is BJJ a Good Exercise?

Source: Laurie Shaw

BJJ is an influential martial art and all-around sport that has the potential to make a positive difference in your life.

It is a beautiful exercise for improving your physical health, regardless of whether you are interested in the sport for self-defense, fitness, or competitive reasons. 

Many factors contribute to the fact that Brazilian jiu-jitsu is an excellent workout. Here are a few reasons why?

1# Brazilian Jiu-Jitsu Is a Full-Body Workout

Jiu-jitsu is one of the most popular martial arts, providing an effective full-body workout. Accomplishing the various grappling techniques requires using every muscle and area of your body, including your legs, hands, shoulders, and head.

Brazilian jiu-jitsu is a terrific high-intensity exercise that helps practitioners develop good cardio and strength. In addition, it’s an effective exercise for keeping your heart in good shape.

Indeed, the rolling rounds, warm-ups, technique drilling, and stretching exercises will increase your heart rate while strengthening your core muscles.

However, this isn’t limited to BJJ; martial arts such as boxing or Muay Thai will also cause you to sweat profusely.

2# BJJ Increases Flexibility

BJJ students earn and perform many techniques and positions, including X-guard, closed guard, rubber guard, and banana spit, which improve their flexibility and mobility. 

Flexibility is increased due to these new and unusual movement patterns, which are ultimately beneficial.

Although, you should be patient if you start with BJJ since flexibility can take some time to grow. It will increase over time, and your movement efficiency will also improve.

Once you begin practicing Brazilian jiu-jitsu, your body will naturally become more flexible. However, You may need to undertake stretching exercises to retain the flexibility required for jiu-jitsu.

Besides, Yoga can enhance your flexibility and mobility between sessions and during them.

3# Jiu-Jitsu Training Is Accessible to Everyone

Brazilian Jiu-Jitsu is a fantastic training session since people of all ages can perform it.

In addition, it offers a comprehensive approach to self-defense training and doesn’t require an excessive equipment list. Besides, you do not need to be in shape to start your training.

You need a gi and a few other gears to train in this fantastic ground combat fighting style.

So, it is ideal for individuals who do not have access to a gym or wish to save money on expensive equipment.

4# BJJ Boosts Your Energy

Brazilian jiu-jitsu is a high-intensity workout that increases physical activity. As a result, it boosts your energy levels throughout the day. 

Although it may seem counterintuitive, training can provide more energy for your workouts.

But make sure you’re giving yourself enough time to recover between classes and getting a decent amount of sleep each night.

5# Jiu-Jitsu Training Is Delightful

Aside from being a terrific high-intensity exercise, Brazilian jiu-jitsu is enjoyable! You get to perform a variety of exciting moves, such as armbars, chokes, and even joint locks!

This makes it more pleasurable than other forms of exercise like running or weight lifting.

Moreover, Jiu-Jitsu is a fantastic exercise. It provides personal happiness while completing numerous micro-achievements on and out of the mats.

Still, the sense of achievement from mastering the motions and techniques required to succeed in this martial art keeps people returning for more.

BJJ is a terrific high-intensity workout that causes you to sweat a lot. Besides, it also works out muscles you didn’t know existed and increases the endorphin rush of a runner’s high.

6# BJJ Reduces Stress 

In the long run, if you devote your time and energy to ju-jitsu, you should be in excellent physical shape and become calmer. Hence, you can keep the anxiety and stress at bay.

As a result, you will gain greater control over your beliefs and urges, aiding you in your battle against stress and worry.

It is possible to achieve inner tranquility while training in this unique grappling martial art.

7# Jiu Jitsu is Good for Weight Loss

Martial arts, such as BJJ, Muay Thai, and others, can help you reduce weight, but it may be challenging. In addition, you must adopt a long-term, sustained healthy lifestyle to attain your weight-loss goals.

Individuals who practice Brazilian Jiu-Jitsu consistently reap various immediate benefits, including losing weight.

However, it is neither a miracle weight-loss solution nor a quick fix. Similarly, you should follow a healthy diet and quit unhealthy habits.

Related: You should know the potential health risks if you’re considering starting Brazilian jiu-jitsu. While BJJ can provide tremendous physical and mental benefits, it has drawbacks. Click here to read more!

Does Jiu-Jitsu Get You in Shape?

does jiu jitsu get you in shape

Brazilian Jiu-Jitsu is a well-known martial art for improving strength, flexibility, and general fitness.

BJJ classes include several exercises that help practitioners improve their overall fitness and get in shape, including:

  • Intense drilling and stretching routines: In every class session, practitioners undertake many conditioning and stretching exercises, as well as a variety of Squats, forward and backward rolls, hip escapes, bridging, and many other Brazilian jiu-jitsu drills.
  • Intense Technical Drills: Practitioners must often conduct many drilling exercises to establish mastery of the principles learned. These workouts consist of one- or two-minute rounds with no rest.
  • Sparring sessions: Practitioners spar for 20 to 30 minutes at the end of each class. They participate in several high-intensity sparring sessions that burn many calories and involve a great deal of cardio, strength, agility, and balance.

As a result, BJJ is an excellent full-body exercise that works several muscle groups, including the core, legs, arms, and back. Furthermore, it enhances cardio, strength, balance, and mobility while burning fat.

Consequently, Brazilian jiu-jitsu has assisted many people in becoming in shape and improving their physical and mental health.


Brazilian jiu-jitsu is a superb exercise workout. It engages all of the muscles in the body, making it one of the most impressive martial arts to learn and practice in the world.

BJJ practitioners engage in challenging exercises and hard sparring sessions every class session. These workouts help practitioners become in shape by burning fat and improving mobility, balance, cardio, and strength.

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Related: Aside from being a very effective grappling combat sport, jiu-jitsu has several benefits. Click here to find out more!