Boxing Fitness
Bag work, pads and conditioning without sparring.
Categories / Martial arts & combat
Martial arts & combat
Boxing fitness, judo, karate, jiu-jitsu and more. Fitness classes without sparring are a good start; contact versions carry real injury risks.
Martial arts and combat sports give you a full-body workout, a new skill and a confidence boost. Our 15 exercises include boxing fitness, judo, karate, taekwondo, jiu-jitsu, kickboxing and similar disciplines, with fitness classes that involve no sparring as well as full-contact training.
Contact versions carry real injury risks, so choose a good instructor and build up gradually. Each guide shows you how to start, how to progress and the cautions to know. Compare the options to find a martial art or boxing fitness class that suits your goals.
15 regimes
Shadow Boxing
Solo boxing drills at home.
Kickboxing
Punches and kicks in class or on bags.
Muay Thai
Thai boxing using fists, elbows, knees and shins.
Brazilian Jiu-Jitsu
Ground grappling and submissions.
Judo
Throwing and grappling martial art.
Karate
Striking martial art with kata and sparring.
Taekwondo
Kicking-based Korean martial art.
Wrestling
Competitive grappling and takedowns.
Krav Maga
Practical self-defence system.
Aikido
Non-competitive throws and joint locks.
Fencing
Sword sport with electronic scoring.
Capoeira
Brazilian martial art mixing dance and acrobatics.
Mixed Martial Arts
Blend of striking and grappling.
Tai Chi Push Hands
Partner tai chi drills for balance and sensitivity.
Martial arts & combat: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: People who want a tough, varied workout with a skill to learn, and no sparring if they prefer.
Pros
- Full-body fitness, with coordination and discipline built in
- Great for stress relief
- Fitness-style classes let you train without any contact
- Builds confidence and useful skills
Cons
- Contact and sparring versions carry real injury risks
- Club fees and kit add up
- Quality depends on the instructor, and it can be intimidating at first