Cardio Kickstart: Why Martial Arts Is The Perfect Entry Point For Getting Back In Shape

Trying to get back into shape after a lengthy break often feels like you’re trying to climb Mount Everest in flip-flops. Little things, like trying to tie your shoelaces, can make you out of breath, and the cruel monotony of your treadmill runs makes working out your least favorite activity.

Martial arts training, such as Muay Thai, Brazilian Jiu-Jitsu, and Boxing, provides a structured, social, and fun way to rebuild your fitness from the ground up. It’s the perfect entry point for anyone looking to get back in shape, as it provides a full-body workout that builds both muscular and cardiovascular endurance.

Getting Back In Shape With Martial Arts Training

Martial arts like Brazilian Jiu-Jitsu, Muay Thai, Boxing, and Wrestling push your body and mind in ways you’ve never imagined, making you stronger physically and mentally with each class you attend. Some of the reasons why martial arts training is the perfect activity to get back in shape or get in shape for the first time include:

1) A Built-In Progression System Keeps You On Track

Martial arts provides a clear, structured path with belt ranks and constant feedback, keeping you motivated, consistent, and progressing without overthinking your fitness routine.

Most martial arts schools use belt ranks or skill levels that indicate exactly where you are skill-wise and where you’re headed.

You won’t wander aimlessly during training sessions wondering, “Should I sprint another mile or lift more weights?” Instead, you show up, learn what you need for your next stripe or belt, and get graded on your progress. That structure encourages you to stay consistent with your training, one of the biggest hurdles when restarting your fitness routine.

You also receive a lot of feedback from training partners and instructors, letting you know that all your hard work isn’t going to waste. You’ll become so dedicated to improving as a martial artist that you won’t even realize it’s been months since you reached and surpassed your fitness goals.

2) An Alternative To HIIT, But Way More Interesting

Martial arts classes double as HIIT workouts, using combat drills like pad work and partner drills to boost cardio, burn calories, and elevate post-training metabolism.

High-intensity interval training (HIIT) has been proven to burn calories and improve cardiovascular health more effectively than steady-state cardio exercises, such as running, jogging, or cycling. Martial arts classes are high-intensity interval training workouts turned combat drills.

• Pad Work: Hitting pads often involves about thirty seconds of furious combinations, followed by thirty seconds of rest.
• Heavy Bag Rounds: Bag work follows a similar structure, typically alternating between periods of intense activity and short rest breaks.
• Partner Drills: Many partner drills also mimic HIIT’s format, as they typically involve alternating between performing techniques and serving as a practice dummy for training partners.

The HIIT-style structure of martial arts training boosts your VO2 max and keeps your body burning calories long after the session ends.

3) Full-Body Engagement For Maximum Burn

Martial arts training engages your entire body—upper, core, and lower—burning more calories and building functional strength that makes everyday tasks feel easier.

Running and cycling target mainly the lower-body muscles, while martial arts training engages every major muscle group:

The total-body engagement you get from martial arts training burns more calories per minute while building functional strength. Every day tasks, like climbing stairs, or even carrying groceries will feel a lot easier because of the hard work you do at the gym.

4) The Community And Friendships Forged

Martial arts turns fitness into a team effort, with camaraderie and friendly competition that keep you motivated, consistent, and coming back for more.

Rejoining the fitness world alone can feel isolating as you power through workouts alone. Martial arts training is a group activity that cultivates camaraderie and healthy competition, which helps you stick with exercise routines longer and push harder when you might otherwise quit.

You’ll become good buddies with some of your training partners, bonded by your various training sessions. You’ll start to enjoy hanging out with your training as much as you enjoy grinding on the mats over time. Knowing your training partners expect you to show up for class will make you less likely to skip a session.

5) Fun Factor: Distraction Beats Dread

Martial arts takes the guesswork out of working out with instructor-led classes that mix technique, drills, and fun—so you stay engaged, challenged, and excited to come back.

The most challenging part of starting a fitness routine is overcoming the mental barrier. Staring at a blank piece of paper labeled “Workout Plan” can be paralyzing when you haven’t been inside a gym in a while. Martial arts classes are led by instructors who mix technical drills, live sparring (when you’re ready), and games like tug-of-war or medicine‐ball races. This variety:

• Keeps boredom at bay.
• Challenges your mind and body. Learning a new technique feels rewarding.
• Makes time fly. You’ll be surprised how quickly your first class ends and find yourself looking forward to your next class before you walk out the door.

6) Scalable Intensity: Start Easy, Ramp Up Safely

Martial arts offers beginner-friendly classes that scale with your fitness—so you can ease in, progress at your pace, and choose when you’re ready for more intensity.

Worried you’ll get thrown elbow-first into the deep end? Most martial arts schools offer beginner‐level “foundations” or “intro” classes. You’ll learn basic stance, footwork, and fundamental techniques at a comfortable pace. As your fitness improves:

• The intensity of your training increases.
• Sparring remains optional. You choose when you’re ready.
• You start learning more complex techniques.

This scalability makes martial arts training an excellent way to work yourself back into shape.

7) Mental Health Boost: Stress Relief and Focus

Martial arts is mental medicine—training clears your head, boosts mood and focus, and builds the confidence and resilience to tackle challenges on and off the mat.

Exercise is medicine for the mind, and martial arts adds an extra prescription. Focused drills demand you stay in the present. Your brain can’t mull over work emails while you’re worrying about not getting tapped out by someone half your age.

Research shows that martial arts training can reduce stress, improve mood, and enhance cognitive function.

Martial arts training also provides a confidence boost as your belief in yourself grows as your skills improve. Learning to handle setbacks on the mat (getting swept or caught in a choke) empowers you to handle life’s challenges with more grit.

8) Functional Movement And Mobility Work

Martial arts training builds flexibility and mobility through dynamic warm-ups, joint drills, and post-class stretching—helping you move better and stay injury-free.

Contrary to myth, martial arts training includes as much mobility and flexibility work as it does fighting techniques. You’ll often warm up with:

• Dynamic stretches, such as leg swings, arm circles, and hip openers.
• Drills for joint health, like shrimping, bear crawls, and partner-assisted stretches.

Training sessions often end with cool-down routines that include static stretches. These aspects of training help rebuild the range of motion you may have lost during your fitness hiatus and prevent injuries.

Your Cardio Kickstart Awaits: Take The First Step Today!

Martial arts training isn’t just about learning fighting techniques. It’s a comprehensive fitness system that challenges your body, enriches your mind, and plugs you into a supportive community. For many, martial arts offer an entry ramp back into fitness that no treadmill or weight rack can match.

Ready to swap the treadmill dread for high-octane workouts that teach you real skills? Check out complimentary Muay Thai, BJJ, Wrestling, and Boxing classes at Evolve MMA.

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