How Many Calories Does Jiu Jitsu Burn 2024? Surprising Facts

Discover the intense calorie burn hidden within the art of grappling. “How Many Calories Does Jiu Jitsu Burn? Surprising Facts” highlights the energy expenditure of this dynamic martial art.

How Many Calories Does Jiu Jitsu Burn?

Engaging in Jiu-Jitsu, you dive into more than just a martial art—you’re signing up for a high-powered workout guaranteed to kick your calorie burn into overdrive!

This physical activity is more than self-defense; it’s a comprehensive way to boost your fitness and shed excess fat, thanks to its dynamic blend of cardio, strength training, and technical prowess.

Moderate vs. Intense Training

  • Moderate Intensity includes warm-ups, technique drills, and light sparring, where you can expect to burn 500-700 calories per hour.
  • High-intensity sessions up the ante with heavy sparring and competition-style practice, rocketing your burn up to 800-1000+ calories per hour.

Jiu-jitsu is a stellar full-body workout that engages numerous muscle groups, enhances cardio stamina, and builds functional strength. Your sessions involve ground fighting, grappling, and strategic maneuvering that challenge your body and mind.

The Path to Weight Loss

Establishing a calorie deficit is key to losing weight, and Jiu-Jitsu’s intense energy expenditure makes it an effective exercise for achieving that goal.

Don’t miss this chance to improve your fighting skills while transforming your body! Embrace the action-packed world of Jiu-Jitsu to maximize your calorie burn and witness as your physique becomes more toned and athletic.

Remember, the calories burned will fluctuate based on factors like body composition and exertion level. But one thing’s for sure: step onto the mat, and you’re stepping into an arena that will challenge and change you. Let’s get rolling!

Factors Influencing Caloric Expenditure

Your Current Weight: Heavier individuals tend to expend more calories during physical activity due to the more incredible energy required to move a larger body mass. That means if you weigh more, a BJJ session could burn significantly higher calories than someone lighter.

Body Composition: More muscle mass increases your metabolic rate, meaning you’ll burn more calories during rest periods and workouts. Practitioners with a higher muscle-to-fat ratio can expect to expend more energy even during moderate training sessions.

Role of Exercise Intensity and Duration

Intensity’s Contribution: The more complex and more vigorously you train in a martial art like BJJ, the higher your metabolic equivalent (MET) rockets. Live sparring or competition-style rolling ramps up the caloric burn, sometimes reaching 1000+ calories an hour for high-intensity efforts.

Duration Matters: Prolonged workouts naturally lead to more significant calorie expenditure. A longer Brazilian Jiu-Jitsu class allows for more drills, techniques, and sparring, which upsurges the total calories you’re churning out.

Influence of Age and Sex on Calorie Burn

Age Dynamics: As you age, your metabolic rate may typically decline. Consequently, the calories you burn during Jiu-Jitsu at age 50 may be fewer than those you’d have scorched in your 20s or 30s, all other factors being equal.

Gender Factors: Men often have a higher basal metabolic rate than women, which means they may burn more calories during a BJJ class, considering their same weight and body composition. This difference is attributed to generally higher muscle mass and different hormonal balances.

Maximizing Weight Loss Through Jiu-Jitsu

A person practicing Jiu-Jitsu, sweating and exerting energy, surrounded by a gym environment with mats, equipment, and other athletes

Nutrition and Diet Considerations

Your diet is crucial in fueling your Jiu-Jitsu workouts and shedding those pesky pounds. Aim for a balanced diet rich in protein to repair muscles, healthy fats to satisfy you, and ample hydration to ensure peak mat performance.

  • Protein: Opt for lean sources like chicken, fish, or plant-based alternatives.
  • Healthy Fats: Avocados and nuts are great options.
  • Hydration: Drink water throughout the day, aiming for at least 2 liters.

Incorporating Varied Training Approaches

Maximizing weight loss in Jiu-Jitsu involves a mix of training intensities. In your BJJ training, include:

  1. Cardio: Enhance your agility and cardiovascular health.
  2. Strength Training: Build muscle to increase metabolic rate.
  3. Sparring: Engage in regular sparring sessions for an intense calorie burn.
  4. Flexibility: Improve your flexibility to reduce the risk of injury.
  5. Core Strength: Strong core muscles bolster muscular endurance.

Supplemental Fitness Routines and Recovery

To turbocharge your weight loss, integrate additional fitness routines for improved performance and recovery.

  • Cardio Routines: Running, swimming, or cycling on non-training days.
  • Strength Exercises: Weight lifting or bodyweight exercises to build strength.
  • Recovery: Prioritize rest and employ active recovery days for optimal performance.


Does jiu jitsu burn a lot of calories?

Jiu jitsu burns many calories, ranging from 250 to over 1000 per hour, depending on the intensity.

How many calories do you burn in Japanese jiu jitsu?

In Japanese jiu jitsu, calorie burn varies widely with factors like age and intensity, but it’s generally a significant amount.

How many calories does 1 hour of MMA burn?

One hour of MMA can burn approximately 500-1000 calories, influenced by factors such as weight and intensity.

How many calories do you burn in an hour of BJJ sparring?

An hour of BJJ sparring can burn around 500-800 calories, though individual results will vary based on weight and intensity.

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