Categories / Martial arts & combat
Taekwondo
Kicking-based Korean martial art.
How to start
Join a beginner taekwondo class: stances, kicks, blocks and patterns. Flexibility improves with practice.
How to progress
Train twice weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: High kicks strain hips and hamstrings. Warm up and stretch carefully.
Sources
12-week starter plan
A class once or twice a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up hips.
- Kick low first.
- Stretch after class.
Common mistakes
- High kicks cold.
- Skipping warm-up.
- Forcing the splits.
Kit and cost
Low to moderate Approximate UK prices.
- A dobok (about £25 to £50)
- Club fees
- Sparring gear later
Frequently asked questions
Do I need to be flexible?
No, it develops.
Is it contact?
Sparring is optional at many clubs.
Is it good for kids?
Yes, it is popular.
Good for: Skill Flexibility Power & speed
Compare with similar options
| Taekwondo | Fencing | Capoeira | Karate | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 90 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Moderate cost | Low cost | Low cost |
| Equipment | Basic kit | Specialist kit | No equipment | Basic kit |
| Impact | Medium impact | Low impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Any level | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |