Combat and martial arts
Mixed martial arts
Striking and grappling combined in one demanding sport.
- Very hardintensity
- ~700kcal per hour
- Mid costbudget
- Highimpact
Is mixed martial arts right for you?
Striking and grappling combined in one demanding sport. It is a very hard-intensity, high impact activity that you can do indoors, in a group. Expect to burn around 700 calories an hour, based on a 70 kg person.
Steep learning curve. Expect to spend up to about £50 a month.
Why try mixed martial arts
- Burns calories. At around 700 kcal an hour it can help with weight loss alongside a balanced diet.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Improves fitness. It raises your heart rate and builds stamina.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start mixed martial arts
Start with a beginners' fundamentals class at an MMA gym.
Get the basics: gloves, shin pads, gum shield. Borrow or hire before you buy.
Book a few lessons. Good coaching at the start saves months of frustration.
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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Not sure mixed martial arts is for you?
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