My Fitness Journey with Martial Arts
I used to be a die-hard runner. Every morning, I’d lace up my shoes and hit the pavement, convinced it was the best way to burn calories and stay fit. But after a while, my progress stalled. I wasn’t shedding fat like I used to, and, honestly, I was getting bored. That’s when I decided to mix things up with martial arts and its awesome moves.
Let me tell you—martial arts changed everything. Not only did I break through my plateau, but I also found a workout that was way more exciting than jogging in circles. The explosive movements, the full-body engagement—these moves left me dripping in sweat and gasping for air, torching calories way faster than my usual 5K runs.
So if you’re looking for something more effective (and fun) than running, try these five martial arts moves that will push your metabolism into overdrive.
Why Martial Arts Burns More Calories Than Running
Running is great for endurance, but it mainly works your legs and core. Meanwhile, mixed martial arts moves engage your entire body—arms, legs, core, and even your mind. The combination of speed, power, and explosive movement demands more energy, meaning you burn more calories in less time.
In fact, research shows that high-intensity martial arts workouts can burn up to 1,000 calories per hour, compared to 600-800 calories per hour for running. Plus, the afterburn effect (EPOC) keeps your metabolism revved up long after your workout ends.
Ready to get started? Here are five killer martial art moves that’ll make you forget about the treadmill.
1. Spinning Back Kick
This move is an absolute calorie torcher. It engages your legs, core, and balance while forcing you to generate explosive power.
How to Do It:
- Start in a fighting stance.
- Pivot on your front foot while turning your body sideways.
- Spot your target over your shoulder, then snap your back leg around in a powerful kick.
- Return to stance and repeat.
Calorie Burn:
Spinning kicks can burn 10-12 calories per minute, depending on intensity. They also build serious lower-body strength.
My Experience:
I remember the first time I tried a spinning back kick—I fell on my butt. No shame in that! But after practicing, I found that not only did it burn fat like crazy, but it also improved my coordination and core strength.
Start slow. Focus on form before adding speed. A controlled, well-aimed kick is way more effective than a sloppy one.
2. Jumping Knee Strike
If you want an insane cardio blast, this is it. The jumping knee strike is used in Muay Thai and mixed martial arts moves to deliver devastating power while engaging your core and legs.
How to Do It:
- Stand in a fighting stance.
- Jump up, driving one knee toward your chest while pushing your hips forward.
- Land lightly and switch sides.
Calorie Burn:
Expect to torch 12-15 calories per minute with this move.
My Experience:
This move always leaves me breathless. The first time I tried doing 10 in a row, I felt my legs turn to jelly. But after a few weeks, I could do 30 without stopping, and my endurance skyrocketed.
Use a soft surface at first (like a mat). And don’t just throw your knee—engage your core for maximum power.
3. Burpee to Roundhouse Kick
Think burpees are tough? Add a roundhouse kick, and you’ve got a martial arts move that will obliterate calories.
How to Do It:
- Start in a squat, then drop into a push-up.
- Jump up explosively and throw a roundhouse kick with your dominant leg.
- Reset and repeat.
Calorie Burn:
Up to 14 calories per minute, thanks to the full-body effort.
My Experience:
I dreaded burpees before, but adding the kick made them feel more like a fight and less like torture. Plus, I noticed my legs getting way more toned.
Master the roundhouse kick separately before combining it with burpees.
4. Shadowboxing with Resistance
Throwing punches alone is already an intense workout, but adding resistance bands or light dumbbells takes it to another level.
How to Do It:
- Hold light weights (or wear resistance bands around your arms).
- Throw controlled punches—jabs, crosses, hooks—while moving your feet.
Calorie Burn:
Around 11-13 calories per minute, depending on intensity.
My Experience:
Shadowboxing makes me feel like a pro fighter, even when I’m just in my living room. The added resistance makes my arms burn in the best way.
Start with proper form before worrying about speed. Bad punches can strain your shoulders.
5. Bear Crawl to Kick-Through
This one’s brutal but effective. It combines crawling, core work, and explosive kicking.
How to Do It:
- Start in a bear crawl position.
- Move forward a few steps, then kick one leg through while twisting your torso.
- Return to bear crawl and repeat on the other side.
Calorie Burn:
Up to 15 calories per minute—this move is no joke.
My Experience:
I thought this looked easy until I tried it. Within seconds, I was sweating buckets. But my core got crazy strong after a few weeks of doing these regularly.
Keep your movements controlled. Don’t rush—it’s about precision, not speed.
Conclusion: Ditch the Treadmill, Try Martial Arts
If you’re tired of boring cardio, give these martial arts moves a shot. They’ll challenge your body in ways running never could—and they’ll make you feel like a total badass while doing it.
Want to get started? Try doing each move for 30 seconds, rest for 15 seconds, then repeat for 3-4 rounds. Trust me, you’ll feel the burn.
So, are you ready to trade in your running shoes for some high-intensity martial art moves? Let me know which one you’re excited to try!
