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Benefits of BodyCombat

The Benefits of BodyCombat (Everything You Need to Know)

BodyCombat is a high-intensity workout that combines martial arts, motivating music, and intense cardio moves. 

BodyCombat training classes come with a variety of benefits, such as burning calories and weight loss, an improved and defined core, sharper reflexes, increased cardio stamina, and muscle tone as well. 

What sets BodyCombat apart from other training regimens? It’s a high-energy exercise that is actually fun and engaging to perform.  

In the late 1990s, Les Mills, a renowned fitness company, developed this workout form, intending to infuse the excitement and techniques of martial arts into an engaging group fitness experience. 

Read on to check out the extensive benefits of BodyCombat!


BodyCombat is a high-energy group fitness workout based on the science of cardio peak training that combines elements from karate, boxing, taekwondo, tai chi, and muay Thai into an exhilarating workout session. 

It is not a combat sport; this workout simply mimics the principles of various combat sports to create high-intensity workout movements that provide fat-burning effects.

This puts it on par with high-intensity interval training (HIIT), making it excellent for weight loss. 

How is BODYCOMBAT Performed?

An instructor leads participants of all levels, guiding them through a series of choreographed moves set to music that mimic punches, kicks, and strikes as if they were engaging in a martial arts fight. 

The routines combine strength, endurance, and cardiovascular exercises to provide a full-body workout while improving agility, coordination, and overall fitness levels. 

Participants do not engage in physical combat with one another but instead perform martial arts-inspired movements. 

The routine typically starts with a warm-up, priming the body for the workout. Then, the instructor demonstrates the moves, and participants follow along, executing sequences at their own pace. 

Workouts become more intense with fast-paced combinations designed to raise heart rates and increase endurance. 

Then the workout concludes with a cool-down period that allows participants to stretch and gradually lower their heart rates.

Participants can modify their movements to suit their fitness levels or increase the speed and power of their strikes and kicks to increase the intensity of the workout.  


The 7 Benefits of BODYCOMBAT

A workout that engages all your muscle groups consistently and at high intensity is great, but when it’s also fun and engaging, it becomes top-tier! 

Here are the superb benefits of BodyCombat: 

1. Excellent for burning calories and weight loss

BodyCombat’s dynamic nature effectively raises your heart rate, resulting in increased calorie burn.

In a 60-minute workout session, you can expect to burn around 700 calories, which, if you don’t know, is a LOT. 

The combination of cardio and strength training movements burns calories during the workout and boosts metabolism post-exercise, assisting with weight loss goals.

2. It’s a flexible and fun workout 

Women doing Body Combat

BodyCombat choreography is adaptable to different fitness levels, allowing participants to modify moves based on their abilities. 

Also, BodyCombat movements teach other skills like self-defense, balance, and proper fighting form, which makes it a versatile workout.

The class structure is intended to be engaging and enjoyable, and it is set to upbeat music, making it a fun fitness routine. 

Additionally, you don’t need any equipment, you don’t engage in combat with other participants, which limits the risk of injury, and you can structure workouts to fit your preferences. 

3. BODYCOMBAT can help you build core strength

The workout includes movements that heavily involve the core muscles. 

The rotational and twisting motions of front kicks, punches, and other techniques challenge, shape, and strengthen the core muscles, contributing to improved stability and balance. 

BodyCombat is also called “reactive core training” for a reason, as most of its movements lead to better core engagement than your regular sit-ups and crunches. 

4. It enhances your coordination and reflexes

Performing a variety of martial arts-inspired movements in a rhythmic sequence improves muscle coordination. 

BodyCombat emphasizes proper form and technique. Improving techniques in all aspects of this workout also helps with overall coordination.

Additionally, the quick transitions between movements help to improve reflexes over time. 

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5. BODYCOMBAT is great for stress-relieving and confidence-boosting

Man doing BodyCombat

Engaging in physical activity, such as BodyCombat, causes the release of endorphins, the body’s natural stress-relieving hormones. 

Also, this highly energetic workout environment is a great outlet for relieving negative emotions, and research supports this too. 

Studies suggest that combat sports and combat-imitating sports can be therapeutic. 

Furthermore, learning new techniques and progressing in the gym can boost your self-esteem and confidence.

6. It’ll help you build tough cardio stamina

The workout’s continuous and intense nature puts cardiovascular endurance to the test. 

Participating in BodyCombat sessions regularly gradually improves overall stamina, allowing people to endure longer and more intense workouts.

Research was carried out on a group of 14–16-year-old boys who were asked to engage in BodyCombat workouts for 8 weeks. 

The results showed an overall increase in cardiovascular endurance.

7. BODYCOMBAT helps tone your muscles

BodyCombat is primarily a cardio workout but also includes bodyweight resistance movements. 

Due to the various punching, kicking, and striking movements, this can result in muscle toning and definition over time, particularly in both your upper and lower body. 

The same research from the previous point also discovered an increase in muscular strength after 8 weeks of BodyCombat. 

How Many Calories Can You Burn in a BODYCOMBAT Session?

Yes, BodyCombat is a fat-burning exercise, but how many calories should you expect to burn per session? 

The number of calories burned during a BodyCombat session varies depending on several factors, including individual weight, intensity, workout duration, and personal effort. 

However, on average, people of average weight can burn between 500 and 740 calories in a 60-minute BodyCombat session. 

Is it okay to do BODYCOMBAT Every day?

Engaging in BodyCombat every day isn’t the right way to go for everyone, as it’s an intense workout that targets multiple muscle groups. 

Excessive high-intensity workouts daily can result in muscle fatigue, an increased risk of injury, and burnout. 

It’s crucial to give your body rest days to recover between sessions and allow muscles to repair and grow stronger. 

Does BODYCOMBAT Tone Your Arms?

Absolutely! BodyCombat is an excellent workout for arm toning.

The body workout is a creative mix of punching and striking movements that target the muscles in your arms, including the biceps, triceps, shoulders, and forearms. 

These movements are repeated at different intensities to target and strengthen the arm muscles effectively.

Furthermore, BodyCombat fitness classes frequently include exercises such as alternating jabs, crosses, hooks, and uppercuts, which all help improve arm strength and endurance over time. 

How Many Times a Week Should You Do BODYCOMBAT? 

Aiming for 2-3 sessions per week can typically result in noticeable improvements in cardiovascular fitness, endurance, and strength. 

BodyCombat is a HIIT workout, so going at this rate gives your body time to recover, allows you to reap the full benefits of the workout, and most importantly, keeps it fun, allowing you to stay consistent. 

Final Words 

In conclusion, BodyCombat is an excellent calorie-burning non-contact workout, allowing individuals to torch around 700 calories in a 60-minute session, aiding significantly in weight loss. 

This versatile workout is adaptable and fun, catering to varying fitness levels and preferences, all set to lively music, creating an enjoyable fitness routine.

Moreover, BodyCombat classes offer a holistic approach to fitness. 

It helps build core strength through movements that intensely engage the core muscles, improving stability and balance. 

The routine enhances coordination, reflexes, and overall fitness levels while also serving as a stress-reliever, boosting confidence and self-esteem.

This functional training, known for its ability to toughen cardio stamina and tone muscles, particularly in the arms, is best practiced 2-3 times a week. 

It’s essential to strike a balance between reaping its benefits and allowing adequate recovery time for muscle repair and overall well-being.

Faysal Tahir
Faysal Tahir
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