Top Cardio Workouts for BJJ Training

Posted Apr 28th 2021

Brazilian Jiu-Jitsu is a form of martial arts that originated in Japan and can be used for self-defense. It is taught in strict traditional discipline settings and in order to master the martial art you’ll need to be in top form. BJJ training involves controlling an opponent and taking that person to the ground and then maintaining a dominant position. Anyone that isn’t physically fit will have a harder time mastering the moves so to progress as quickly as possible it’s a good idea to do some cardio on top of the regular BJJ training.

Brazilian Jiu-Jitsu can also be used as a form of exercise to build up your strength and your resistance. Once you get started you’ll find that you are becoming more physically fit as each training session goes by. There will come a point, however, where you may want to step up your game and this is where extra cardio workouts can help.

Here are some of the top cardio workouts for BJJ training that will help you with your grappling and your holds. When you have extra strength and are physically fit, you’ll have more energy to devote on focusing on the proper techniques and making instantaneous decisions with a cool head.

Swimming As an Extra Cardio Exercise for Brazilian Jiu-Jitsu Training
Swimming provides a full-body workout and while it is low-impact, the water gives the resistance you need to get good results. Swimming is an awesome way to become more physically fit and stronger. As well, this sport encourages coordinated movements that must be done with both the top and the bottom parts of the body.

High-impact cardio such as running can come with its own set of problems. A lot of people need to concentrate on low-impact cardio exercises when they are involved with BJJ training to reduce the risk of injury. If you don’t know how to swim, you can take adult swimming lessons and kill two birds with one stone. Your fitness level will go up and you’ll learn how to swim at the same time. You’ll find that you’ll be working out muscles you never even knew you had once you get in the pool and start making your way to the other side.

BJJ Gym Jumping and Skipping Exercises

Even the most highly-skilled BJJ champions are avid skippers as are many other major martial arts competitors. Boxers also use skipping as a way to get their cardio in. Whether you jump rope at home or at a BJJ gym, you’ll find that this is one of the most effective methods to get yourself in shape quickly.

Skipping rope and jumping exercises can also help increase your level of concentration when you are doing Brazilian Jiu-Jitsu. Jumping rope gets the blood moving and circulating faster, which ultimately helps with your overall performance when you are doing your BJJ training. Even casino players jump rope regularly to help keep them focused when they are playing games at the casino. Skipping and jumping exercises can bring you to a brand-new level when it’s time to do your Jiu-Jitsu training at your local BJJ gym.

Build Your Endurance with Sandbag Workouts
Sandbags provide an unbalanced load, which is the perfect accompaniment for your Jiu-Jitsu training. You’ll be working with unstable movements that are much like the movements and resistance you’ll encounter with an opponent during BJJ practice sessions.

You’ll have to throw, carry and lift the weight of the sandbags and these weights are dynamic. They are a great way to get the perfect cardio workout to improve your endurance for Brazilian Jiu-Jitsu and they are a cost-effective way to get in shape. You can do these simple exercises at home and you’ll only need to make a small investment to get the sandbags you need for a full workout.

Advanced BJJ Training
Once you reach the more advanced levels in your BJJ training you may find that you’ll want to supplement your training with more specific conditioning and strengthening regimens. A round of Brazilian Jiu-Jitsu can last as long as 10 minutes. The BJJ champions use more advanced training methods to stay on top of the game.

Cobrinha, for example, uses many pulling and capoeira exercises while Andre Galvao does weightlifting to help strengthen his back and legs. Many athletes that are dedicated to BJJ also make use of interval training since it also improves strength and mobility on top of providing cardio effects.

Regular Training at 10th Planet Jiu-Jitsu

Another important thing to note is that your BJJ training should be done regularly and consistently. The more often you train at 10th Planet Jiu-Jitsu, the faster you will see results. If at all possible, work towards building up a schedule that allows you to train anywhere from 3 – 4 times per week. BJJ legend Marcelo Garcia puts all of his energy into his BJJ training and doesn’t jog, swim or lift weights. He simply focuses on Jiu-Jitsu training and has seen incredible results doing this.

At 10th Planet Jiu-Jitsu we encourage everyone to put in and maintain a regular schedule. The more you put into your Jiu-Jitsu training, the more you will get out of it.

Choosing the Best Cardio Workout for Your Training
When you’re first starting out as a beginner your trainer will let you know what cardio workouts he recommends. As you make your way into more advanced techniques, these recommendations may change. As with any other martial art, there is no one-size-fits-all cardio workout that will help everybody. Once your coach sees how you are progressing he will take not of any weaknesses and you’ll be given specific workouts that would be the most beneficial for you.

Find out more about BJJ training at 10th Planet Jiu-Jitsu today by visiting our website now at