How Many Calories Does Jiu Jitsu Burn?

Are you looking for a high-intensity workout that can burn a significant amount of calories?

Look no further than Brazilian Jiu Jitsu. BJJ is a grappling-based combat sport that has gained popularity as a fitness activity due to how effective it is for self-defense.

In this comprehensive guide, we will cover all the factors that affect the amount of calories you will burn in Brazilian Jiu-Jitsu.

This will include the intensity level at which you train, training time, how old you are, sex, and how much you weigh. We will also discuss strategies for increasing metabolic rate, and the importance of proper nutrition.

What You Will Learn About How Many Calories Are Burned in BJJ

• Factors that affect calorie burnt in Brazilian Jiu Jitsu, including intensity level and training time
• The average calorie burn in BJJ, which can range from 250 to over 1000 calories per hour
• Tips for maximizing calories burned during Brazilian Jiu-Jitsu include incorporating high-intensity interval training, focusing on technique through drilling, and adding strength and conditioning exercises.

BJJ is a full-body workout that involves a combination of cardio and strength training. It is also an opportunity to learn self-defense techniques and improve overall physical and mental health.

BJJ has gained popularity as a fitness activity partially due to it’s potential to burn a large amount of calories in a short space of time.

Factors that Affect Calories Burned in Brazilian Jiu-Jitsu

4 key factors will contribute to how many calories you will be able to burn during a BJJ training session.

I will break all of these down for you below, so you can get a good idea of how often you will need to train to achieve your desired results.

Body Composition

Individuals with higher muscle mass burn more calories at rest and during physical activity. Body fat percentage can also impact the amount of calories burned, as individuals with a higher body fat percentage will in all likelihood not get as much benefit during exercise.

Intensity Level

Higher intensity training, such as sparring or high-intensity interval training (HIIT), can burn more calories than lower intensity training, such as warm-ups or technique instruction.

Training Time

Longer training sessions can burn more calories than shorter sessions. Although the intensity of the training session does play a role in how many calories you would expect to burn during a workout, this study showed that longer workouts do contribute to a better weight loss outcome if that’s your goal here.

Age, Sex, and Weight

Older individuals may burn fewer calories than younger individuals due to a decrease in metabolic rate. Men may burn more calories than women due to differences in body composition. Heavier individuals may burn more calories than lighter individuals due to increased muscle mass and the energy required to move a larger body.

Average Calorie Burn in Brazilian Jiu-Jitsu

The average calorie burn during Jiu Jitsu can vary based on factors such as body composition, intensity level, and training time. Estimates suggest that an average grappler could burn between 250 to over 1000 calories per hour of training, depending on intensity.

Estimates Ranging from 250 to Over 1000 Calories per Hour

Studies have found that Jiu Jitsu training can burn between 250 to over 1000 calories per hour, depending on factors such as intensity level and body composition.

How many calories burned during Jiu Jitsu can range from 500 to 700 calories per hour for moderate intensity training, to over 1000 calories per hour for high intensity training.

Now we have to use an estimate as no specific study has been done on this, but from what we can gather from this study is that the overwhelming majority of Brazilian Jiu-Jitsu practitioners who trained regularly had a very low body fat percentage.

The Impact of Intensity Level on Calorie Burn

Higher intensity training, such as sparring or HIIT, can burn more calories than lower intensity training, such as warm-ups or technique instruction. The most intense activity in Jiu Jitsu is rolling, which is an opportunity for live sparring with a partner. Rolling can burn more calories than other sections of a Jiu Jitsu class.

Different Sections of a Jiu Jitsu Class and Their Impact on Calorie Burn

Different sections of a Brazilian Jiu-Jitsu class can impact your calorie burn differently. Warm-up and technique instructions may burn fewer calories than drilling or sparring.

1. Warm-up: The warm-up section of a Jiu Jitsu class typically involves stretching, cardio, and bodyweight exercises. This section may burn fewer calories than other sections of a Jiu Jitsu class.
2. Technique Instruction: The technique instruction section of a Jiu Jitsu class involves learning and practicing specific techniques. This section may burn fewer calories than other sections of a Jiu Jitsu class.
3. Drilling: The drilling section of a Jiu Jitsu class involves practicing specific techniques with a partner. This section may burn more calories than warm-up or technique instruction.
4. Sparring: The sparring section of a Jiu Jitsu class involves live grappling with a partner. This section may burn the most calories of any section of a Jiu Jitsu class.

Comparison of a BJJ Calorie Burn to Other Popular Workouts

BJJ can burn a significant amount of calories compared to other popular workouts. Training BJJ at a high intensity can burn up to 100 calories per hour!

Compare this to some of the other sports below:

1. Swimming: Swimming is a low-impact workout that can burn between 400-700 calories per hour, depending on intensity level.
2. Running: Running is a high-impact workout that can burn between 500-1000 calories per hour, depending on intensity level.
3. Weightlifting: Weightlifting can burn between 200-600 calories per hour, depending on intensity level.
4. Other Martial Arts: Other martial arts, such as kickboxing or karate, can burn between 400-800 calories per hour, depending on intensity level.

The Benefits of Training in a Gi for Increased Calorie Burn

Training in a gi, or the traditional uniform worn in Jiu Jitsu, can provide additional benefits for calorie burn.

1. Increased Resistance: The gi provides increased resistance during training, which can increase calorie burn.
2. More Muscle Engagement: The gi requires more use of the grip and core muscles, which can increase muscle engagement and calorie burn.
3. Improved Technique: Training in a gi can improve overall technique and efficiency, which can lead to increased calorie burn.

Tips for Maximizing Calorie Burn during Brazilian Jiu-Jitsu

Incorporating specific strategies into BJJ training can maximize calorie burn.

1. Incorporating High-Intensity Interval Training: HIIT can be incorporated into Brazilian Jiu Jitsu training to increase intensity and calorie burn.
2. Strength and Conditioning Exercises: Adding strength and conditioning exercises outside of Jiu Jitsu training can increase overall fitness and calorie burn.
3. The Impact of Rest and Recovery on Calorie Burn: Proper rest and recovery can impact calorie burn by allowing the body to fully recover and perform at optimal levels during training.

The Impact of Metabolic Rate and Strategies for Increasing It

Metabolic rate, or the rate at which the body burns calories at rest, can impact calorie burn during Jiu Jitsu.

1. The Role of Metabolism in Calorie Burn: Individuals with higher metabolic rates burn more calories at rest and during physical activity.
2. Strategies for Increasing Metabolic Rate: Strategies for increasing metabolic rate include increasing muscle mass through strength training and incorporating higher-intensity workouts.
3. The Impact of Age, Sex, and Weight on Metabolic Rate: Younger individuals and men typically have higher metabolic rates.

Importance of Proper Nutrition for Weight Loss Goals

Proper nutrition is essential for weight loss goals and overall health.

1. The Role of Nutrition in Weight Loss: Individuals must consume fewer calories than they burn to lose weight.
2. The Importance of a Balanced Diet: A balanced diet that includes a variety of nutrient-dense foods is essential for overall health and weight loss.
3. Pre- and Post-Workout Nutrition: Proper nutrition before and after Jiu Jitsu training can impact calorie burn and recovery.

Different Methods for Monitoring Calorie Burn during Jiu Jitsu

Various methods can be used to monitor calorie burn during Jiu Jitsu training.

1. Fitness Trackers: Fitness trackers such as Fitbit or Apple Watch can provide estimates of calorie burn during Jiu Jitsu training.
2. Online Calculators: Online calculators can provide estimates of calorie burn during Jiu Jitsu training based on factors such as age, sex, weight, and intensity level.
3. Heart Rate Monitors: Heart rate monitors can provide more accurate estimates of calorie burn by tracking heart rate during Jiu Jitsu training.

Personal Experience: How Jiu Jitsu Helped Me Lose Weight

When I first started Jiu Jitsu, I was primarily focused on improving my technique and learning the sport. However, I was pleasantly surprised to find that it also helped me achieve my weight loss goals. I had always lifted weights but carried around a bit of extra fat that I wasn’t a fan of.

I had tried many other workouts in the past, but nothing seemed to work for me long-term. With Brazilian Jiu-Jitsu, I was able to burn calories while also improving my overall fitness and technique.

One particular experience stands out to me. I had been training consistently for a few months and decided to weigh myself. I was shocked to see that I had lost 10 pounds!

I had not been paying too much attention to my weight or nutrition, at least no more than I usually had, but the consistent training and calorie burn had definitely made a difference.

It was a great feeling to see the physical results of my hard work.

Since then, Brazilian Jiu-Jitsu has become an important part of me keeping my weight down, and avoiding excess body fat. I have continued to train regularly and have seen continued progress in my fitness and physique.

It has also been a fun and engaging way to stay active and motivated in my fitness goals.

Conclusion and Recommendation for Jiu Jitsu as an Effective and Enjoyable Fitness Activity

BJJ is a highly effective fitness activity that can help individuals achieve their weight loss goals. By understanding the factors that impact calorie burn and incorporating specific strategies into training, individuals can increase calorie burn and improve overall fitness.

Jiu Jitsu also provides a range of benefits beyond how many calories you burn, including improved fitness, strength, and mental focus. With proper nutrition and rest, BJJ can be a sustainable and enjoyable part of a fitness routine.

To maximize how many calories you burn during BJJ training, I recommend incorporating high-intensity interval training (HIIT), adding strength and conditioning exercises outside of Jiu-Jitsu, and monitoring how many calories you burn using fitness trackers or heart rate monitors.

Frequently Asked Questions

Who can benefit from jiu jitsu for burning calories?

Anyone who wants to get fit while learning self-defense.

What is the average calorie burn during a jiu jitsu session?

It can range from 500-1000 calories per hour.

How does jiu jitsu compare to other workouts in terms of calorie burn?

Jiu jitsu burns more calories than many traditional workouts.

What are the benefits of burning calories through jiu jitsu?

Increased fitness, weight loss, and improved cardiovascular health.

How can someone get started with jiu jitsu for fitness?

Find a reputable gym and attend a beginner’s class.

But isn’t jiu jitsu too difficult for beginners?

Not at all! Many gyms offer beginner-friendly classes and instructors.