Will Jiu Jitsu Get You in Shape?

Jiu-Jitu is the most trending combat sport today. It is mainly famous because of its ground grappling and submission techniques that even MMA practitioners learn to become excellent fighters. Not only is BJJ beneficial for MMA fighters but also if you want to get in shape.

Swimming, rock climbing, and cycling are some activities that BJJ fighters develop to keep their mind fresh after the daily grind.

In this post, we will address the topic, “Will Jiu-Jitsu Get You in Shape?” Indeed, we’ll look at the numerous ways Jiu-Jitsu may help your body.

Can You Get in Shape Doing Jiu-Jitsu?

Jiu-Jitsu or Brazilian jiu-jitsu is one of the oldest forms of martial arts that originated in Japan in the 1530s. Since then, the Japanese have been practicing it and later came to Brazil.

It is not just a combat sport that practitioners adopt to build a career and earn a living. It is rather a way of living your life.

Even if you don’t want to pursue it professionally, there are great advantages that Jiu-Jitsu provides to your body.

Your body fitness is the number one achievement of practicing Jiu-Jitsu. Many athletes start BJJ to get in shape because of the workouts and diet.

Related: What Does BJJ Do to Your Body? Regular BJJ training sessions may result in a variety of favorable physical improvements that improve your general health and well-being. Click here to learn more!

How Do Jiu-Jitsu Fighters Get in Shape?

The rolling and sparring sessions in BJJ are the main reason for getting a proper body shape.

Mat rolling is one of the hardest and most futile forms of getting a desired body shape.

Some practitioners go too hard on the mat which turns out to be dangerous and exhausting for their own body.

BJJ Strength and Body Conditioning Exercises

The exercises involved in BJJ are highly recommended to build your strength. These exercises include high-intensity exercises that target specific areas of the body.

It means that you are working on almost every part of your body at the same time.

Jiu Jitsu ExerciseCalories Burned
Stretching 1.81 cal
Warm-Up 2.43 cal
Drills and Techniques 3.25 cal
Rolling and Sparring 4.87 cal

Related: Don’t put it off any longer; check out the list of the finest jiu-jitsu strength and conditioning workouts. Regularly integrating these workouts into your BJJ training program can help you become a stronger and more competitive grappler. Click here for further information! 

BJJ Cardio

Cardio is also termed as aerobic exercises that use oxygen to fulfill the energy demands of your body.

BJJ is called a cardio workout because it accelerates your heart rate so that your muscles gain enough nutrients and energy to build power. Even if your goal for BJJ is just physical activity, BJJ will aid you in getting in shape.

These exercises enhance blood circulation in your body, providing nutrients in the form of blood to every body part.

Rock Climbing

Rock climbing is a very fun sport. Though it is a strenuous and hectic activity, it is responsible for building glute and grip strength in practitioners.

If you feel that you want to get in shape and somebody recommends rock climbing, you don’t need to get anxious.

There are many BJJ fighters who add rock climbing to their training regime to get an adrenaline rush as well as a strong body.

Along with providing a greatly shaped body, rock climbing provides you with a great body posture.


Swimming is one of the best recreational activities for BJJ practitioners which leaves drastic and long-term effects on your body. You constantly apply pressure by moving and burning the extra calories.

Swimming is an important part of BJJ training. It aids in the activation of hormones in your body that keep you healthy and keep the blood circulation going.

Those hormones include:

  • Insulin
  • Adrenocorticotropic Hormone (ACTH)
  • Cortisol
  • Catecholamine
  • Thyroid-stimulating Hormone (TSH)

The Gracie Diet

The Gracie diet was introduced by the Gracies, especially for the BJJ practitioners. It includes all the necessary nutrients that an athlete needs to become a proficient BJJ fighter.

As your goal is to get in shape, adopting this diet will only give you the supplements that you need.

The unnecessary carbs will be exempted from your diet and you will only intake healthy food. The whole point of the Gracie diet is to purify your blood as it provides energy to your whole body.

Related: Are you ready to take your No-Gi Brazilian Jiu-Jitsu training to the next level? Make sure you have the right gear to succeed. Learn about the best BJJ No-Gi gear for improving your skills and achieving your grappling goals. Click here to learn more!

Best Exercises to Get in Shape While Training BJJ

BJJ exercises are not exclusive to BJJ practitioners only. You can adopt them whether you want to gain strength or get in shape.


Source: Calisthenicmovement

Pull-ups are an upper-body exercise. It targets your upper body muscles and brings them into proper shape. You can perform it anywhere with just a bar.

You can make the exercise intense by performing it with various variations such as single-arm pull-ups, weighted pull-ups, or muscle-up pull-ups.

How to perform pull-Ups:

  • Start by lifting yourself by the bar and make sure that you aim for full range of motion instead of keeping your hands close.
  • Pull-ups must be performed with strength not momentum so avoid kicking or swinging with the bar.
  • Make sure there is a perfect balance as you pull yourself up. There shouldn’t be greater pressure on your one side only.


Source: CrossFit

The deadlift is part of a weight training exercise where you lift the weighted barbell off the ground, exerting pressure on your hips and legs. It is a lower-body exercise that aims at your pelvic and leg region.

How to perform deadlifts:

  • Stand with your feet hip-width apart.
  • Your hands shouldn’t be too close or too far from the barbell. Keep them just outside of your hips.
  • As you lift the barbell, your shoulders must be slightly forward.
  • At all times during the exercise, maintain the lumbar curve of your back.


Source: POPSUGAR Fitness

Squats are also a part of lower body exercise. It is crucial in Jiu-Jitsu as it minimizes the risk of injury and boosts your athletic ability.

How to perform squats:

  • Place your feet shoulder-width apart and your hands on your thighs.
  • Keep your head up as if you are watching the sky.
  • Bend while keeping your chest forward and back in the lumbar curvature.
  • Slide your hands down to your thighs and stop at the point where your elbows touch your knees.
  • Stay in this position for five seconds and then slowly stand up to get in the initial position.

Benefits of Jiu-Jitsu on Your Body

jiu jitsu women challenges and benefits

Brazilian Jiu-Jitsu stresses utilizing leverage and skill to defeat an opponent, making it appropriate for people of different body kinds and sizes. It is more than just physical power; it also requires strategy, problem-solving, and cerebral agility.

Along with the physical changes in your body, Jiu-Jitsu helps in maintaining a healthy life for you. BJJ exercises stimulate hormones and enzymes in your body.

Due to the stimulation of those effective enzymes, your heart rate remains normal and your body function at the perfect pace.

Aside from that, Practitioners of this martial art gain several benefits, including:

  • Getting in shape can mean that you want a sleek, thin body or a muscular one. In both cases, Jiu-Jitsu can help you. It is the perfect arsenal in your weight loss journey.
  • When your muscles get enough oxygenated blood, your abs get a proper shape. As a result, you get a perfect six-pack abs.
  • Great blood circulation and adopting the Gracie diet result in balanced cholesterol levels.
  • Jiu-Jitsu itself is strength training for yourself. Drilling and rolling account for the heavy workout.


Jiu-Jitsu helps you to get your desired body shape. It is mainly because of the techniques and exercises involved. It acts as a whole-body workout where all of your muscles indulge in movement.

Incorporating the Gracie diet can do wonders for you. Or you can opt for exercises such as pull-ups and squats that will work on your upper and lower body simultaneously.

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