Cardio for BJJ

This is a great workout for those of you who are training in Brazilian Jiu Jitsu or other kinds of combat sports such as Judo, submission grappling, or MMA.

cardio bjj
cardio for BJJ

This is more cardio based, and they should be done on the days in between your strength training (weights/lifting) days and your actually BJJ training days. I sometimes do these when I miss a class or a strength training session.

Not only will this kind of workouts give you cardiovascular fitness, they should help you burn some fat and build some lean muscle too. Perfect for the combat athlete!

bjj cardio
Good cardio and conditioning will
help your BJJ on the mats
This is a pretty minimalist workout, and all you need is a pair of dumbbells, and maybe a kettlebell. The dumbbells do not need to be heavy, as the focus is on cardio rather than strength. Some mats will help too so that you don't injure your feet or knees jumping.

The workout is in the form of a circuit, so do each exercise for 30 seconds with 30 seconds of break in between. There are 6 exercises in one circuit. After one circuit, take a 45 second mini break, then do set two and thereafter, set three to complete the workout. Enjoy!


1. Jumping jacks (do it fast like a sprint)

2.  Man makers - Hold dumbbells at your sides, squat down and kick your legs back into a plank position, do a row (each hand), come back up, do a push press. Repeat.

man-maker workout
man makers

3. Jump squats

4. Man makers

5. Jump lunges

6. Kettlebell swing (alternating single or double handed)

kettlebell swings for bjj cardio
Kettlebell swing for BJJ cardio

So there you go! Cardio done in less than 30 minutes!  Now time to get your BJJ game on!


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