Martial Arts Training for Fat Loss


KickBoxingMartial arts has been around for thousands of years. It’s not until recently that participants have been using it specifically as a means for fat loss.

The art does not have to be specific. It could be Karate, Tae-Kwon-Do, Muay Thai, or just strength and conditioning drills meant to condition you for sport activities. Martial arts training for fat loss can be done!

My biggest experience has been with Muay Thai conditioning. I didn’t know what to expect with Muay Thai, but was I EVER glad I jumped in and stuck with it for 3 years.

In Muay Thai you are frequently pushing, pivoting, and moving your body through different planes of motion. While you punch a heavy bag or focus pads, you also end up punching repeatedly for a minutes at a time.

Clinching your opponent, a traditional Muay Thai maneuver, forces you to fight against your own body weight as well as your opponents.

All of these movements contribute to conditioning your body to make it more mobile, which in the end is what we all want.

I will explain how a class might be broken down for you, just so you have somewhat of an idea what to expect if you decide to take on a martial art class (specifically Muay Thai)?

Sample Martial Arts Training Workout


  • 5 min jog with 4-5 min of dynamic stretching and 2 min of body weight squats.
  • 10 min of punching drills like… jab cross. Jab cross hook. Jab cross hook hook.
  • 10 min of straight kicking. Roundhouse and front kicks
  • 15 min of punch and kick combinations. 1 min straight drills with a 20-30 sec break.
  • 7 min of core drills
  • 5 min of stretching/cool down

If everyone is a total beginner, the breakdown might be slightly different, but more or less you get the same kind of class.

As a personal trainer, I tend to utilize not just strength training for my clients, but implement martial arts based functional movements as well to keep things interesting. Punching and kicking for an hour definitely beats running on a treadmill staring at a white wall.

If you are reading this, I want you to consider giving martial arts a try. I promise that you will not regret it. If you train with me, you’ll get the best of both worlds with tons of fat loss. Try out your free martial arts training for fat loss session with the below link.

By: Milton Personal Trainer



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