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Is Jiu-Jitsu a good fitness tool?


man working on back control
jiujitsu for fitness

Yes, Brazilian Jiu-Jitsu (BJJ) is known to be a highly effective and engaging workout. Here are several reasons why:

  1. Cardiovascular Fitness: BJJ involves constant movement, drills, and sparring, leading to an increased heart rate. This helps improve cardiovascular endurance, promoting a healthy cardiovascular system.

  2. Strength Building: BJJ requires the use of various muscle groups, including the core, legs, arms, and back. Practicing techniques, grappling, and resisting opponents contribute to overall strength development.

  3. Flexibility and Mobility: BJJ involves a wide range of movements, stretches, and positions. Regular practice can enhance flexibility and improve joint mobility, which is beneficial for overall joint health and fitness.

  4. Balance and Coordination: BJJ techniques often involve intricate movements, requiring practitioners to develop good balance and coordination. This aspect of training contributes to improved overall body control.

  5. Mental Engagement: BJJ is not only physically demanding but also mentally challenging. Learning and executing techniques, strategizing during sparring, and adapting to your opponent's movements keep the mind engaged, contributing to mental sharpness and fitness.

  6. Calorie Burn: The intensity of BJJ workouts, especially during sparring sessions, can lead to a significant calorie burn. This makes BJJ an effective option for those looking to manage weight or improve overall fitness.

  7. Stress Relief: Engaging in physical activity, such as BJJ, can help reduce stress levels. The combination of exercise, social interaction, and the focus required during training can have positive effects on mental well-being.

  8. Full-body Workout: BJJ involves various positions, transitions, and techniques that engage the entire body. This results in a comprehensive full-body workout, targeting multiple muscle groups simultaneously.

  9. Adaptability: BJJ can be adapted to different fitness levels and body types. Whether you're a beginner or an advanced practitioner, the intensity of your training can be adjusted to suit your current fitness level.

  10. Social Interaction: Training in a BJJ class often involves working with partners and engaging in a supportive community. The social aspect of training can enhance motivation and make the workout more enjoyable.


It's important to note that the intensity of the workout can vary based on factors such as the instructor's teaching style, the focus of the class (technique, sparring, etc.), and individual effort. Overall, BJJ provides a dynamic and multifaceted workout that combines physical fitness with mental stimulation.


We're curious, do you currently do Jiu-Jitsu and is there anything you would add to its benefits in regard to fitness and mobility?

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