Combat and martial arts
Brazilian jiu-jitsu
A grappling art often called human chess.
- Hardintensity
- ~560kcal per hour
- Mid costbudget
- Mediumimpact
Is brazilian jiu-jitsu right for you?
A grappling art often called human chess. It is a hard-intensity, medium impact activity that you can do indoors, in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £50 a month.
Why try brazilian jiu-jitsu
- Teaches a skill. There is always something new to learn, which keeps it interesting.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start brazilian jiu-jitsu
Book a free trial at a BJJ academy; beginners roll gently.
Get the basics: gi or rash guard. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Tell the coach you are new. A good club will pair you with a careful partner and build contact up slowly.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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