The 9 Best Martial Arts for Weight Loss

Martial arts are an excellent way to lose weight. They provide an effective workout and teach people discipline and self-control. The most useful martial arts for weight loss will vary depending on the individual’s fitness level, weight loss goals, and personal preferences.

Muay Thai, Brazilian Jiu-Jitsu, Krav Maga, Kickboxing, Taekwondo, and Karate are among the best martial arts for weight loss and fat burn. These combat sports combine exercises that boost your metabolism, burn calories, and strengthen your core muscles.

Martial arts are more than a sport; they are a way of life. This post will explore the quest for the most refined martial arts disciplines for weight reduction and body composition. Keep an eye out!

What Are the Best Martial Arts for Weight Loss?

The following is a list of the best weight loss martial arts workouts to choose from if you want to get in shape and strengthen your core:

  1. Brazilian Jiu-Jitsu
  2. Muay Thai
  3. Boxing
  4. Krav Maga
  5. Kickboxing
  6. Judo
  7. Taekwondo
  8. Karate
  9. Mixed Martial Arts (MMA)

Brazilian Jiu-Jitsu

Brazilian jiu-jitsu is one of the most effective martial arts workouts for losing weight and burning fat. Depending on your weight and exercise type, one hour of Brazilian jiu-jitsu workout can burn up to 1000 Calories.

BJJ, or Brazilian Jiu-Jitsu, is among the world’s most popular martial arts. It is a form of grappling with a focus on ground combat. Mitsuyo Maeda and the Gracie family developed it in the early twentieth century from Japanese Jiu-Jitsu, Judo, and other traditional Japanese Jujutsu styles.

Aside from that, BJJ is a high-intensity workout that engages nearly every muscle in your body. In addition, the art of jiu-jitsu may help you lose weight by practicing a variety of activities such as:

The number of calories burned in Brazilian jiu-jitsu will differ based on the type of exercise. For example, stretching can burn up to 362 kcal per hour, rolling can burn 974 kcal per hour, etc.

As a result, jiu-jitsu is amazingly helpful in losing weight. Not just that, it also aids dedicated practitioners in developing strength, resilience, and discipline. 

Muay Thai

Muay Thai is one of the best martial arts for weight loss and fat burning. It is a high-intensity workout that targets your entire body, burning up to 800 Calories per hour of training. As a result, Muay Thai is an excellent weight loss exercise!

Muay Thai, often known as Thai kickboxing, evolved from the Thai martial arts called Muay Boran. In the early twentieth century, the sport was transformed into Muay Thai by combining features of Western boxing. So, it shares many characteristics with boxing. 

Furthermore, Muay Thai is distinguished from other pugilistic sports by using elbows, push kicks, and knees. Except for the skull, every part of the body is used. Besides, Muay Thai boxers are well-known for extreme bodily fitness during training, putting them among the greatest fighters in the world.

Related article: Should I Learn BJJ or Muay Thai? 


Boxing is another unique fighting activity that can help you lose weight and burn fat. It’s a high-intensity workout that may burn up to 800 Calories every hour. As a result, Boxing is a great way to lose weight.

boxing sparing burned calories


Boxing is a superior alternative for people who want to improve their athletic talents, burn fat, etc. It’s one of the most straightforward martial arts to learn and perfect since it can teach you several natural movements, such as:

  • Front toe and back heel balance and centerline
  • Weight is distributed evenly between both legs, with the knees slightly bent.
  • Head, hand, and shoulder movements synchronization.
  • Strength your upper body and build muscles. 
  • Breathing exercises.
  • Amongst other beneficial boxing methods.

As a result, Boxing is a complete exercise that works out your entire body. It aids dedicated practitioners in developing strength, resilience, and discipline. This will help them as they progress to other martial arts.

Related article: Which Is Better Boxing or Brazilian Jiu-Jitsu?

Krav Maga

Krav Maga is another unique fighting style for losing weight and burning fat. One hour of Krav Maga exercise burns between 600 and 900 Calories, depending on your weight.

Assume you’re new to martial arts practice. In this context, Krav Maga is an Israeli combat style that emphasizes self-defense and street fighting methods. Furthermore, it is a terrific workout for men, women, and children that has several benefits and teaches excellent things, such as:

  • It teaches helpful striking techniques: kicks, punches, and other moves that can tone muscles.
  • It is practical training for improving your mental health.
  • Krav Maga focuses on minimizing the threat by attacking his weak points and completing the fight as quickly as feasible. Thus, it is one of the most effective self-defense disciplines.
  • It is helpful when increasing fitness capabilities, strength, conditioning, and developing Mental Strength And Resilience.

As a result, many people eventually begin attending Krav Maga classes to reduce weight or learn self-defense.

Related article: BJJ Vs Krav Maga Which Is Better?


Kickboxing is one of the best martial arts training to cut weight. According to fitness experts, it’s a high intensity that can burn up to 900 Calories per hour.

But the calories burned depend on the kind of training and your weight. For example, a 125-pound practitioner will burn 300 Calories in 30 minutes of straight Kickboxing. In contrast, a 185-pound practitioner will burn 444 Calories in the same 30 minutes.

Thus, Kickboxing is comparable to other high-intensity workouts, encouraging those looking to get into shape and lose weight through the sport.

For those who are still unsure whether kickboxing is a suitable activity for them, the following are some of the godsends that may persuade them:

  • Kickboxers learn practical striking techniques such as kicks, punches, and other moves that can help to tone muscle tissue.
  • It is an excellent training program for improving your mental health and wellbeing.
  • Kickboxing helps to keep your metabolism running smoothly.
  • It reduces stress levels and drives you to feel better about yourself.

Many fitness and weight loss experts have rated kickboxing as one of the best exercises for weight loss and fitness, so it’s worth giving it a shot!

Related: Jiu-Jitsu Vs Kickboxing Which Is Better?


Judo is among the most exciting weight-loss martial arts. It’s a high-intensity workout that may burn up to 900 Calories every hour, depending on your age, weight, and training type. 

According to, if you weigh 130 pounds, you will burn up to 590 Calories in one hour of straight Judo training, whereas if you weigh 180 pounds, you will burn 817 Calories in the same hour of Judo workout.

Aside from burning calories and losing weight, Judo offers many other benefits, each of which will contribute to your personal development, like:

  • Judo training is physically demanding, making it an excellent sport for increasing aerobic fitness and strengthening muscles.
  • The art of judo can assist us in developing superior mobility and flexibility, allowing us to feel looser and more light on our feet.
  • Judo is an ancient and foundational discipline, so it’s a great place to start learning the fundamentals of martial arts.
  • Judo will serve as your stress-reduction and mental-health-improvement therapy.
  • Above all, like other martial arts, Judo teaches you to be more disciplined and respectful of others.

In a nutshell, If you are a throw lover, Judo martial art is one of the best exercises for weight loss and fitness, so it’s worth a try!

Related article: What Is the Difference Between Jiu-Jitsu and Judo?


Taekwondo is one of the best high-intensity workouts for losing weight and burning fat. It is a fantastic martial art that can burn up to 900 Calories per hour.

According to, if you weigh 130 pounds, 15 minutes of straight Taekwondo training will burn up to 150 Calories. In contrast, if you weigh 205 pounds, 15 minutes of Taekwondo training will burn 240 Calories.

Apart from burning calories and losing weight, Taekwondo has many other advantages, all of which will contribute to your personal development, such as:

  • Taekwondo training strengthens and tones your muscles while increasing your strength and stamina.
  • The art of Taekwondo has an incredible ability to help us develop superior mobility and flexibility.
  • Taekwondo helps with concentration, leadership, confidence, self-esteem, and self-discipline.

In a nutshell, Taekwondo is one of the best exercises for weight loss and fitness, so give it a shot!

Related article: What Is the Difference Between Jiu-Jitsu and Taekwondo?


Many people have now started to practice karate for weight loss or as an alternative form of self-defense. Karate training has been shown to burn up to 250 Calories per 15 minutes.

According to, a 150-pound person can burn up to 720 Calories per hour of karate training. In contrast, a 205-pound person can burn up to 900 Calories per hour of karate workout.

Aside from that, Karate is a centuries-old martial art used for various purposes. It’s a full-body workout incorporating bunching and kicking training, among other exercises.

Although many people consider Karate training to be nothing more than tedious, repetitive movements, it’s a challenging, striking martial art that consistently teaches new moves to keep your workout routine interesting and fun.

Besides burning calories and losing weight, Karate has several advantages for those who practice it. These benefits include improved self-defense skills, a lower risk of becoming a victim of crime, better physical health, etc.

Related article: What Is the Difference Between Jiu-Jitsu and Karate?

Mixed Martial Arts (MMA)

Mixed Martial Arts (MMA) is a full-contact combat sport that allows both striking and grappling, standing and on the ground. It has been used for weight loss, fat burn, self-defense, and other purposes.

Mixed martial arts training may be the best for losing weight. According to, one hour of intense MMA training burns between 1700 and 2000 Calories, which is impressive.

Aside from calorie burning and weight loss, MMA training has several other advantages. It’s a full-body workout that builds and strengthens muscles and is a great way to practice self-defense techniques. All of these training advantages will aid in your personal development and well-being.

Related article: Should I Train MMA or BJJ?

What Martial Art Should I Learn to Lose Weight?

Martial arts are an excellent way to get in shape and lose weight; however, determining which style is best for you can be difficult.

Each martial art has advantages that are unique to itself. For example, MMA may be best for weight loss and fitness since it involves striking and grappling techniques.

However, the martial art you enjoy the most is likely the most effective for fat loss because you will stick with it for a long time.

Can I Lose Weight by Doing Martial Arts?

Martial arts are commonly used primarily for self-defense. Still, they may also be an excellent method to reduce weight.

Most martial arts classes will incorporate cardiovascular activity necessary for calorie burning. And because you’re working your entire body during these activities, you’ll burn more calories than if you only did cardio.

Martial arts activities will strengthen your muscles and bones and enhance your balance and coordination. These factors can contribute to a better overall lifestyle, which means fewer cravings for bad foods and less time spent sitting on the sofa.

Which Martial Art Burns the Most Fat?

The best martial art for fat burning depends on many factors, including the individual’s fitness level, age, weight, workout intensity, etc.

Mixed martial arts, for example, is a popular combat discipline and one of the most influential martial arts for reducing weight. A one-hour session of hard MMA training burns between 1700 and 2000 calories, which is rather significant.

Although not everyone can train in MMA, Brazilian jiu-jitsu may be an even more effective martial art for weight loss besides boxing and kickboxing.

Will Martial Arts Make You Fat?

Martial arts training is a form of physical activity that has been shown to offer a variety of advantages to both the body and the mind. It can assist you in losing weight, gaining muscle, and improving your overall level of fitness.

Therefore, if you appropriately practice them, martial arts can assist you in shedding fat rather than packing it on.

Is Martial Arts Good Cardio Workout?

Cardio exercises raise the heart rate and increase the body’s metabolism. Running, cycling, swimming, and martial arts are just a few cardio exercises.

Martial arts are frequently regarded as another form of exercise that can help you get in shape and lose weight. However, they may be better for cardio and fitness than other exercises.

How Can Martial Arts Aid in Fat Loss?

Martial arts can help you lose weight by incorporating intense cardio and mobility exercises that burn many calories. Also, martial arts practice makes people more conscious of what they eat to be more efficient while sparring or practicing various moves.

This means they will start eating healthier foods and avoiding junk food as much as possible, which will help them lose weight.

A martial artist’s diet should be nutritious and well-balanced, with adequate energy, macronutrients, and liquids. As a result, they may be able to regulate their body weight and have enough power to perform well during training sessions and improve their healing.

Are Martial Arts Practitioners Prone to Rapid Weight Loss?

Martial artists are frequently associated with high-intensity training that can result in significant weight loss. On the other hand, Martial arts practitioners do not lose weight quickly. They are more likely to lose fat than muscle mass.


Exercise, along with a healthful diet, is an integral part of any weight-loss program. It boosts maintaining a healthy weight, body, and mind.

Brazilian jiu-jitsu, MMA, Karate, Taekwondo, krav maga, and Boxing are all excellent martial arts disciplines to try if you want to lose weight.

Martial arts training is physically demanding, with a variety of high-intensity exercises. As a result, they will increase your cardio and strength while strengthening your muscles. These combat sports are also excellent ways to de-stress and build confidence.

martial arts burned calories

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