How to Create a Martial Arts Workout

Add martial arts moves to your workout.

A martial arts-inspired exercise routine is a fun and effective way to create a lean, toned physique and improve your stamina, flexibility and strength. Deciding which martial art is right for you and implementing those moves in a workout will leave you lean and toned in no time.

Things You'll Need

• Martial arts books
• Martial arts movies, videos or video clips
• Workout clothes
• Sneakers

Instructions

Choose a Martial Art

1. Read about the various philosophies and fighting approaches of different martial arts. They all have something different to offer, from the kill-or-be-killed mindset of Israel's combat art of krav maga to tai chi's prohibition against causing pain to any living thing. Find a technique that appeals to you physically and morally.

2. Watch videos or video clips involving the arts you selected. Remember that your goal is to create a workout. Energetic, striking arts like kung fu or karate lend themselves to slimming down while the weight bearing aspect of holding an awkward fighting stance for a prolonged period, like in tai chi or judo, lend themselves more to flexibility and strength. Choose one you find most appealing.

3. Considering your goals -- weight loss, stamina, flexibility or strength -- consult an instructional book or video to decide if the art lends itself to your goals. Do not choose sumo for weight loss, for example. If the art you selected does not fit your criteria, return to Step 2.

4. Try the most basic moves in the art you picked to test if you can use it. To test karate, for example, try some straight punches, mid blocks and front kicks. To test southern kung fu styles, try some slapping blocks, chain punches and snap kicks. If you enjoy these, you've found your new art. If not, return to Step 2.

Create the Workout

1. Get into your workout gear and assume a basic fighting stance. Stay bouncy, on the balls of your feet with your legs far apart, so you can bounce your body on your legs. Keep your guard up, all your muscles tight and remember that ceaseless motion is the strength of an effective martial arts workout plan.

2. Perform a basic strike or motion and return to the first stance. Perform the strike again. Continue this until it becomes difficult then switch leading sides. If you were striking with your left hand, now do so with your right. If your right foot was forward, now put your left foot forward. Do two sets on each side, alternating between sides.

3. Continue without rest to your next exercise, which should work a different muscle group than your last one. If you were punching, kick. Perform a series of kicks with one leg, then with the other, alternating sides as you did in Step 2.

4. In Steps 2 and 3 you were striking or kicking in a series, and now you will do so in single alternatives. Instead of left, left, left, left, left, right, right, right, right, right, you will now strike left, right, left, right, and pick up the pace. Go a little faster until it's difficult, then slow down.

5. Vary your limb use. Punch, kick, block, punch. Kick, block, dodge, punch. By keeping different muscle groups active and not allowing them too much rest time, you can keep them engaged in toning. Keep up a difficult pace for a few minutes then repeat steps 2 to 4, slowing down with each new step.

6. Research different moves of slightly greater difficulty. Your workout is all about the effort you put into it, and a hard move is a good gauge of your progress. You will need to add new moves to your routine as they become easier to combat muscle memory, the force that makes repeated workouts much easier.

7. Practice against a dummy or heavy bag to increase the intensity of your workout. If you do this, make sure to consult a martial arts instructor on proper technique to avoid hurting your fingers or toes.

Tips & Warnings

• Some arts lend themselves to exercise: tae kwon do and capoeira become very physically demanding and are great workouts on their own.

• Choose an art whose advanced moves are something you think are really great.

• Sumo actually is an intense weight-loss and muscle-building routine if you do not eat their special diet of super-rich broth and sushi!

• Keep motivated with high-energy music.

• Focus on technique. The harder a move is to do, the more likely you're doing it right. Even a basic punch repeated properly 10 times can be tiring, but 20 times wrong is easy.

• With a partner and proper instruction punching and blocking drills are great exercise and a lot of fun.

• You can often learn what exercises the practitioners of your chosen art perform in their studios and emulate them.

• Take it easy the first couple of times. An overzealous punch or kick can dislocate a joint or pull a muscle.

• Always consult with a fitness or medical professional before beginning any exercise regimen.

References

• Women's Health: Total Body Workout: Martial Arts