In short: Losing weight with martial arts works for a reason that is rarely mentioned: you actually go. A form of training that interests you beats any theoretically more efficient one that bores you after three weeks.
Then there is the structure. A martial arts session with us lasts up to 90 minutes and consists of warm-up, technique, partner drills and a conditioning part. That is interval training in itself, without you having to put a plan together.
What are the calorie figures worth?
In one session of LES MILLS BODYCOMBAT you burn up to 700 calories. That is a reliable ballpark figure for an intense cardio workout, and it is the highest figure we mention here.
Only: the number on the watch is not the point. What counts is the total over weeks, and that comes from regularity, not from one record evening. Fixed sessions every week over three months work much more strongly than one hard week in January.
Which classes contribute to this goal?
BODYCOMBAT: no contact and high energy use
BODYCOMBAT combines elements of boxing, karate and taekwondo into a cardio workout, entirely without contact against the imaginary opponent. If you want martial arts movements but no partner, this is the most direct way in. Sessions are on Mondays and Wednesdays from 19:00 to 20:15.
GRIT: 30 minutes when the week is full
LES MILLS GRIT is high-intensity interval training in 30 minutes. Because of the short, hard work phases, your metabolism stays active after the training too. There is GRIT Strength with barbell, GRIT Cardio at bodyweight pace and GRIT Athletic with movement patterns from competitive sport. Wednesdays from 17:30 to 18:30 and Fridays from 16:30 to 17:30, so in parallel with the kids’ classes.
BODYPUMP: the detour via muscle
LES MILLS BODYPUMP works with many repetitions and a controlled weight on the barbell. That burns calories and boosts your metabolism beyond the training. The real gain is the muscle, though: it uses energy even when you are doing nothing. Mondays from 17:15 to 18:30 and Fridays from 18:00 to 19:15.
Boxing and kickboxing: training with a side effect
In Boxing weight reduction and fat burning are explicitly among the effects of the training. Training is on Tuesdays, Thursdays and Fridays from 19:00 to 20:30. Kickboxing additionally uses the legs and works with strike pads and heavy bags, beginners and intermediate on Tuesdays and Fridays from 19:00 to 20:30.
The difference to a pure fitness class: you do not think about the load but about the technique. That makes it easier to keep going, without it being easier.
The women’s class
The class Fitness Kickboxing for Women combines bodyweight training with barbells, dumbbells and kettlebells and kickboxing technique on the heavy bag, explicitly without sparring. Tuesdays and Thursdays from 19:00 to 20:15, Fridays from 19:30 to 20:45, from age 18.
What does a realistic plan for twelve weeks look like?
- Weeks 1 to 4: one to two fixed sessions a week, always the same ones. No extra session, even if you are motivated. It is about habit.
- Weeks 5 to 8: add a strength session, that is, BODYPUMP or the machine area in the Gym. Muscle is the part that holds the effect.
- Weeks 9 to 12: only now raise the intensity, for example with GRIT as a short extra session.
The most common mistake in these twelve weeks is not too little training but too much at once. If you come four times in week two, you are missing completely in week five. Fixed sessions that you keep even on a bad day are worth more than an ambitious plan with gaps.
Do not weigh yourself daily. Muscle is heavier than fat, and in the first weeks it is mainly the composition that shifts. More telling are measurements, fitness and how you feel in the 80th minute of a session.
What does training not deliver?
Losing weight is largely decided in the kitchen, not in the hall. No class makes up for a diet that is permanently above your needs. What training delivers is the second part: it keeps muscle, improves fitness and gives the week a structure you can hold on to.
If you have a pre-existing condition or have not done any sport for a very long time, clear the start with your doctor beforehand and let us know at the first session.
How exercise and weight are connected is put in context by the German Nutrition Society .
Try twice, then start
Two trial classes are free and non-binding. A sensible combination: once a LES MILLS class, once a martial arts class. After that you know which variant you will still be doing in twelve weeks. We train at Jülicher Straße 216 in Aachen.
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Open: Monday - Friday 09:00-12:00, Monday - Friday 16:00-21:00, Saturday 12:00-17:00
What to bring is on the page about the Free trial class. You will find more articles on training goals in the guide section Goals, and if the question of which class is still open, Which martial art is right for me.
Frequently asked questions about losing weight with martial arts
How many calories do I burn per session?
In BODYCOMBAT up to 700 calories. For the martial arts classes it depends strongly on your effort and fitness; there is no serious blanket figure for it.
How often do I have to train?
One to two fixed sessions a week are a sensible start, more brings more if your daily life allows it. More important than the number is that it stays stable over months.
I am very unfit. Can I still join a martial arts class?
Yes. Fitness comes through training, and in the first weeks you decide yourself when to take a break. If you would rather start without a partner, take BODYCOMBAT.
Won’t I put on weight through building muscle?
On the scales little may move at the start while your measurements change. Muscle raises your basal metabolism and so works for you, not against you.
Which class is the best for losing weight?
The one you reliably go to. If you cannot decide, take BODYCOMBAT for the energy use and BODYPUMP for the muscle.
