Karate Moves to Help Burn and Lose Weight

Because it typically focuses on multiple large muscle groups at once, karate is a fun and enjoyable way to lose weight. According to the Harvard University Medical School, an average martial arts class burns about 444 calories for the average 185-pound person, the equivalent of swimming laps for the same period of time. Burning 3,500 calories equals a pound of weight loss, so a whole-body workout like karate helps build lean muscle while burning off that spare tire around your midsection.

  1. Punching Drills

    • Punching drills in a karate class can include stationary drills, for which you are in a deep stance and punching on command from the instructor. They can also include combinations reminiscent of boxers, like jab, cross, hook, uppercut. These drills typically focus on the development of speed and power, burning fat as muscles contract explosively.

    Kicking Drills

    • Like the punching drills above, kicking drills are a common part of the warm-up in a karate class, and often continue throughout. These drills use large muscle groups like your lower body and core, one of the keys to losing weight because working large muscles burns more calories. These kicking drills can be performed with students standing in line and throwing kicks, or as part of a combination as students move down the floor. An example of kicking drills can include throwing head-high front-leg kicks or moving down the floor throwing multiple kicks with the back leg.

    Forms

    • Also known as “katas,” forms are a pre-arranged set of movements designed to mimic combat. They include punches, kicks and blocks. Forms often include deep, exaggerated stances that help strengthen your mid-section, back and lower body, making them effective at burning those excess calories. Forms also help develop explosive power by using continuous slow to fast movements and focusing on proper breathing throughout.

    Sparring

    • Sparring can include pre-arranged movements or free sparring that mimics actual combat. Through sparring, students practice using kicks, punches and blocks with another student. Because students are actually attacking and defending using motions learned during the class, it can burn an incredible amount of energy in a short period of time. Sparring, usually taking place at the end of the class, concludes the lesson with that final burst of high-energy activity.