Best BJJ Cardio Workout

Brazilian jiu-jitsu or BJJ is actually a combat sport that took place in Japan. In fact, the main purpose of this martial arts was to teach you certain skills for your self-defense and self-discipline. So, keep on reading to find out more about BJJ cardio workout.


In BJJ training you learn how to knock down your opponent by taking him/her down to the floor and then taking the dominant position. Other than that, some people practice Brazilian jiu-jitsu as an exercise in order to develop strength, conditioning, and also to make their body stronger. So, once you start practicing it on a daily basis you will notice the drastic changes in your body. I mean you get physically and mentally more fit and strong.

Now, the main aim of BJJ training is to develop muscular endurance that you can utilize on the mat. Incidentally, cardio in BJJ also means balancing. I mean you don’t have to train on just one energy system in your body. Instead, you have to train everything in a smart way.

Along with that, cardio training is very important because it ensures great consumption of fat as a source of energy. This results from the bond between the intensity of the training and also utility of certain energy extracts.

So, in today’s blog, I will discuss the best cardio workouts, which you can practice for gaining muscular endurance and also body strength, for BJJ.


First, a sprint workout in BJJ is the sure-fire way to get into shape while spending minimal time doing your conditioning workout. This type of cardio workout, especially hill sprinting, has its own place in jiu-jitsu conditioning as it also makes you mentally stronger as well. Also, sprinting improves your athletic performance, boosts your power, preserves muscle mass, and increases your anabolic threshold.

How to do sprints?

From my point of view, because hill sprints make you mentally tougher and stronger, they are great for BJJ cardio.  So, follow the following steps in order to perform hill sprints.

  1. 1
    First, find a hill. In fact, look around for a hill that is 40 yards long.
  2. 2
    Second, go to that hill and get prepared with some warm-ups.
  3. 3
    Now it’s time to run. Typically do 4 to 10 reps total, depending upon your ability level.
  4. 4
    Finally, cool down and have some rest for muscle recovery.

By the way, before starting, make sure your outfit is sweat-wicking and comfortable.


The most common example of aerobic activity is long-distance running and cycling. The most important part of getting better in BJJ is to actually train BJJ skills, but running no doubt increases your strength and body endurance. Also, running prepares your body for the strain of moving between the aerobic and anaerobic workouts. However, additional training is also required, including strength training and actual BJJ sessions. Furthermore, running also improves circulation and helps to clear your mind as well. So if you are searching for the best cardio workout, running can be the best choice.


When summer starts, swimming is a great option as a cardio workout for BJJ. I actually started swimming for 1 hour per day and I felt a great change in my body in terms of cardio and breathing. Swimming is a great option as a cardio workout for jiu-jitsu. It’s a bit better than running and jogging because there is no impact on your ankles, knees, and hips.

After working out with jiu-jitsu, swimming actually helps your body to open up your back and shoulders. Also, swimming strengthens your body muscles as well. Furthermore, swimming enhances your heart rate. In addition, you tend to control your breath which makes you more relaxed.  In fact, in swimming you also practice how to have control over your breathing. And this breath control helps you a lot in jiu-jitsu competitions because controlled breathing plays a significant role in helping an athlete to develop a strong sense of discipline. Controlled breathing also helps to regulate emotions and your stress level as well, which leads to improved mental and physical health. So, you can clearly see that swimming teaches you how to practice breathing, and it’s also the best cardio workout for BJJ.


Cycling is the best low-impact way to work the aerobic system. The best grappler is the one who spends more time on the mat. If you can’t grapple that often and want to supplement your classes, activities like swimming, rowing, and climbing would be more specific to your sports, but cycling is fine also.

Rope Jumping

Rope jumping is the killer cardio workout that helps you to improve your coordination. Also, it helps you to boost up your metabolism, and makes you sweat like crazy. Various research also shows that rope jumping increases your metabolic rate 10 to 12 times above resting. It’s also a low-cost exercise that basically requires minimal space and little equipment.   So, when it comes to jumping a rope, it is one of the best cardio workouts that you can do. Either it’s 5 minutes or 45 minutes, rope jumping will always help you to get in shape. If you do it daily for 30 minutes, you will see your cardio and physical fitness improve tremendously.


Kettlebells are an amazing exercise for increasing your strength and conditioning for Brazilian Jiu-Jitsu. They can also be used for various other goals such as strength, aerobic endurance, explosive power, and mobility as well. Besides that, kettlebells can also increase your heart rate just as much as typical cardio sessions. You can also use them in cardiovascular, strength, flexibility training, and many more. The benefits of kettlebells are infinite, so yes! Kettlebells is also a great choice cardio workout for BJJ.