Combat and martial arts
Sumo
Short, explosive bouts of balance and strength.
- Hardintensity
- ~420kcal per hour
- Freebudget
- Highimpact
Is sumo right for you?
Short, explosive bouts of balance and strength. It is a hard-intensity, high impact activity that you can do indoors, with a partner or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.
Takes some practice. You can do it without spending anything.
Why try sumo
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start sumo
Look for a sumo club or taster day; adult beginners are welcome.
Get the basics: mawashi (provided). 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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Not sure sumo is for you?
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