Martial Arts For Cardio: Finding the Right Fit For Your Intensity Level

Finding the ultimate cardio activity can make training feel like the best part of your day, instead of being just another box to check in your daily calendar. You love a good sweat session, but running in circles around a track or on a treadmill quickly gets boring.

Signing up for martial arts training is an effective way to get that cardiovascular training in check while having fun. This article will explore the five best martial arts to improve your Cardiovascular Endurance and health, ranked from the most fun to the most brutal. We’ll compare these martial arts based on three main metrics:

Aerobic output (calories burned per hour)
Fun factor (enjoyment and community vibe)
Ease of access (how many schools/gyms offer it)

1) Brazilian Jiu-Jitsu

If you’re looking for a cerebral activity that delivers full-body movement and a serious calorie burn, BJJ is a strong contender.

Aerobic Output

Fun Factor

BJJ is often described as “human chess” as you trade grips, positions, sweeps, and submissions with training partners. Training forces you to problem solve on the fly while learning what is arguably the most effective martial art for one-on-one self-defense situations.

Brazilian Jiu-Jitsu dojos are also typically relaxed environments where students are typically more focused on refining techniques than winning rolling (sparring) sessions. Students get to learn at their own pace for the most part, making it an excellent choice for new martial artists. Considering how BJJ schools are so relaxed, it’s almost guaranteed that the number one word you’ll constantly hear when you start training is “relax.”

Another cool thing about learning BJJ is that you don’t have to worry about getting struck, because strikes of any kind aren’t allowed in Brazilian Jiu-Jitsu!

Ease Of Access

While BJJ’s popularity has exploded in the past few decades, it’s still not as popular as traditional martial arts like Karate. However, it’s popular enough now that you’ll be able to find a dojo in any densely populated area.

2) Muay Thai

Muay Thai torches up to 1,000 calories per session, keeps things fun with dynamic combos and a lively gym vibe, and is widely accessible—with top-tier training available at places like Evolve MMA!

Aerobic Output

500 to 800 calories per hour in a standard training session that includes pad work, heavy bag drills, and clinch practice.
800 to 1,000 calories per hour during high-intensity, fight-prep style workouts.

Fun Factor

If you’re someone needs to keep moving, Muay Thai is for you. You’re constantly throwing different combinations that force you to switch between punches, kicks, elbows, and knees. That variety, plus the “fight camp” camaraderie, makes it one of the most fun striking arts out there. It’s also less invasive than grappling-based styles like BJJ that require rolling around on the ground during class.

Muay Thai gyms, like BJJ dojos, are often fun, relaxed environments where instructors alternate between breaking down techniques and cracking jokes. You’ll be smiling so much during classes, you won’t notice you’re even in sweat!

Ease Of Access

Many martial arts gyms offer Muay Thai classes these days, though truly authentic camps with world-class instructors like Evolve MMA aren’t as common. Still, you won’t have to find basic Muay Thai classes for beginners.

3) Boxing

Boxing sharpens footwork and striking precision while delivering one of the highest calorie burns among martial arts. Its no-nonsense, high-intensity vibe sets it apart—and it’s one of the most accessible options for beginners.

Aerobic Output

500 to 800 calories per hour during standard training that includes bag work, focus mitts, drills, and cardio exercises like jump rope.
Up to 1,000 calories per hour during fight camp training that includes sparring.

Fun Factor

There’s something primal about throwing—and evading—a punch. Boxing blends technical mastery of footwork, defense, and punch mechanics with brutal conditioning.

Boxing classes can be lots of fun, but the atmosphere is typically more serious than BJJ or Muay Thai classes. Boxing is a multi-billion-dollar business, and with that comes a level of seriousness.

Ease Of Access

Boxing gyms have been fixtures in most cities for decades. It’s one of the accessible martial arts to train with, seemingly every athletic center around the corner offering boxing classes.

4) Mixed Martial Arts

MMA combines striking and grappling to keep training dynamic and well-rounded. With its growing popularity, it’s becoming more accessible than ever—making it a versatile option for those looking to challenge both body and mind.

Aerobic Output

Up to 1,200 calories per hour in a standard class that mixes striking, takedowns, and groundwork.
750 to 900 calories per hour spent performing MMA drills.

Fun Factor

MMA’s appeal is in its variety—you’ll hit pads, grapple, wrestle, and work clinch drills all in one training session. Learning about the different aspects of fighting keeps you mentally engaged and makes you better prepared for self-defense situations.

The novelty you get from MMA training ensures it never gets old. MMA techniques are infinite since they take from all other martial arts, so there’s always something new to learn.

Ease Of Access

Pure-MMA gyms aren’t as common as general martial-arts studios, but their numbers are growing thanks to the sport’s mainstream growth.

5) Wrestling

Wrestling delivers unmatched cardio and functional strength through intense, full-contact training—perfect for those who thrive on grit and competition.

Aerobic Output

500 to 1,200 calories per hour spent practicing. More during intense training sessions for competitions.

Fun Factor

Wrestling is pure, no-nonsense grappling that is best suited for people who love pushing themselves. You’re locked in with a partner trying to secure dominant positions by controlling their body. It’s a tough and physical; fantastic if you love contact and want to push your cardiovascular system to its limits.

Wrestling stands alone as the best martial art for cardiovascular training. It also does a better job of building functional strength than any other martial art on our list, which is why wrestlers are known for being extremely strong. This strength often translates into striking power when wrestlers train styles like Muay Thai and Boxing.

Ease Of Access

Offered mainly through school extracurricular programs and dedicated wrestling clubs, wrestling gyms aren’t as popular as other martial arts on our list. However, community centers often host open mats or wrestling-for-fitness classes.

Get In The Best Shape You’ve Ever Been In With Martial Arts Training

Ready to upgrade your cardio training from treadmill tedium to something a lot more fun? Check out your nearest Evolve MMA location and book a complimentary class in any of these disciplines for first-hand experience of what training is like.

Book your complimentary trial class with our World Champions below!

If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:

Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: Evolve MMA (Star Vista)
1 Vista Exchange Green
#02-26A The Star Vista
Singapore 138617
Phone: (65) 6539 9590

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