What are the best martial arts for weight loss?

If you want to practice an intense exercise, which helps you lose kilos by increasing your physical strength while learning self-defense techniques, which never hurt, discover the martial arts with which you can lose weight and gain self-confidence.

Karate, Judo, Capoeira, Taekwondo, Aikido… There is a great variety of martial arts and they all have in common the fact of combining a hard physical training with the development of one’s own concentration capacity. Body and mind go together in the practice of these disciplines, most of them millennial, which can be an excellent option if your goal is to lose weight and be in top shape.

Of all the ones you can choose from, the best martial arts to lose weight are those that involve a greater caloric expenditure because they include a multitude of cardiovascular exercises in their practice while requiring intense work on the muscles of the trunk, legs and arms.

Take note of the most recommended and remember that with them you will not only lose weight, but also increase strength, endurance, balance and agility.

Lose weight practicing martial arts: which one to choose?

Martial arts allow you to burn a good amount of calories and fat while learning techniques and movements (tastings and keys) that can be more than useful when immobilizing or knocking out a possible attacker. If you want to lose weight and learn self-defense techniques, these are the perfect martial arts to shed pounds.


This Korean-based discipline is perfect for intense cardio exercise and especially for toning the buttocks and legs. It requires concentration when performing the routine of movements (tastings) but its practice also includes jumps, energetic kicks and constant throwing of the fists, thus working the whole of the musculature.


It is an ideal martial art to lose weight that bears similarities to the previous one, but Karate involves a hard training that especially affects the muscles of the abdomen, providing firmness and stability to the core through different exercises. If your goal is to have an enviable flat stomach with karate you can achieve it. This is an Olympic sport and in one training session you can get rid of 13 – 15 kcal. Per minute (calculate and you will see that it is a more than considerable amount).


It is, without a doubt, one of the best options to lose weight practicing martial arts. In this case, we are talking about a discipline of Afro-Brazilian origin that requires great agility and speed when coordinating the different movements, some typical of dance and others common in hand-to-hand combat. The dynamism and speed that a capoeira session implies, in which the exercises follow one another with hardly any rest, make it one of the most effective cardio “workouts”.


Learning to defend yourself using the force of your opponent’s attack is the ultimate goal of Aikido, a perfect martial art to increase your power and endurance while shedding extra pounds. Although not one of the most intense, you can burn up to 500 calories in a single session, while improving your flexibility and your movement dexterity with brisk steps, jumps and twists. Aikido requires maximum concentration to increase both physical and mental strength.


The judo is a more complete discipline and a sport than with which it is possible to lose weight and gain optimal fitness. The mental control that it implies and the dynamism that a judo fight implies make it an ideal martial art to lose weight from the first session.

Kick boxing

For many it should not be considered a martial art, but, in fact, it is a contact sport that combines boxing blows with movements typical of these disciplines. A kick boxing workout requires a really high caloric expenditure, so it is an option to consider if your goal is to lose weight, increase strength and have good knowledge of self-defense.