workouts to lose weight

Body Combat Workouts to Lose Weight

Table of Contents

Are you looking for a high octane workout with an hiit workout plan or looking for a beginner spin class that will give your body no option but to lose weight AND better prepare you to take care of yourself and your family in a threatening situation? 

If so, you need to get yourself down to a Fort Fitness body combat workout class. Body Combat is a tremendous full-body workout challenge that will torch body fat while improving your situational awareness, building your basic self-defense skills, and boosting endurance and explosiveness. 

But don’t think you already need to be a martial artist or boxer to handle body combat. Our veteran instructors will provide you with the skills training to get you up to par, regardless of where you’re starting from. 

A Body Combat workout is built upon the concept of peak cardio training. This is a hybrid between steady-state cardio and high-intensity interval training that maintains your heart rate at 60-85 percent of your max heart rate throughout the entire workout.

That’s your constant. 

But it will be punctuated with high-intensity bursts of activity that push you to as high as 95% of your max heart rate. Then, when you come down, you don’t fall below that 60-85 percent baseline. 

Peak Cardio Training

The benefits of peak cardio training are well established. In a 2015 study, researchers analyzed the effects of a group of exercisers who performed 3 body combat type workouts per week over 8 weeks. To say that the results were impressive is an understatement. Here’s a summary

  • V02 Max improved by 11.8 percent
  • Systolic blood pressure was reduced by 7 percent
  • Body fat levels went down by 13.8 percent
  • Waist measurement dropped by 3 percent
  • LDL (bad) cholesterol level dropped by 13 percent

Remember, all of those changes took place over just two months! The lead researcher identified the key to these amazing results as the frequent pushing to max cardio intensity and then returning to a baseline that was still challenging. 

Another key finding of this study was a 95 percent compliance rate. That is way higher than you would normally find throughout an eight-week group fitness class. The reason? 

People absolutely love this type of training. 


For one thing, it challenges you just beyond your current level. Challenge is at the heart of the human psyche. We thrive on it, especially when we have the structured guidance to push up to new levels of skill and achievement. That is precisely what you get with Body Combat. 

And then there’s the team spirit. Body Combat classes put you alongside fellow trainers who challenge themselves just as you are. You will feed off their energy and vice versa as a powerful community spirit develops that pushes all involved to higher levels of achievement.

Body Combat for Fat Loss

If you want to drop some serious pounds, you need to choose a form of cardio exercise that will maximize your calorie burn. You cannot do better than Body Combat. A typical Body Combat session will churn through close to 800 calories. That is significantly higher than most other cardio workout options. 

Body Combat for Stamina, Endurance & Conditioning

Stamina, endurance, and conditioning are the physical attributes that will allow you to push harder for longer, whether you’re grinding it out on the trail or pounding your way through the surf. Body Combat provides endurance that is on par with long-distance running. Throw in the explosive elements that ramp up the body combat intensity, and your conditioning and stamina are going to go through the roof as well. And because Body Combat is non-contact, you’re going to get all of these benefits without risking injury!

Body Combat workouts are divided into timed interval sessions. That means that you’ll be making your heart a whole lot more efficient at carrying its key function – keeping you alive!

Body Combat for Self Defense

Body Combat workouts do a fantastic job of getting you fitter and stronger while boosting your endurance and helping you lose weight. But that’s not all. They also help you to develop your basic self-defense skills. 

Each of us has the personal responsibility to take care of ourselves and our loved ones. Just look at the news any day of the week, and you’ll see how imperative it is that we all have the situational awareness and the self-defense skills to ward off an attacker. 

Now, don’t get me wrong, Body Combat won’t transform you into the next Bruce Lee, but it will provide you with the basic self-defense skills to handle yourself if you are ever attacked. 

A Body Combat workout incorporates aspects of the following fighting disciplines:

  • Kung Fu
  • Muay Thai
  • Taekwondo
  • Karate
  • Boxing

You’ll be kicking, jabbing, defending, blocking, uppercutting, hooking, and performing high knee movements. But that’s not all. Body Combat will also have you getting down on the floor for push-ups, lunges, squats, and other compound functional bodyweight moves to challenge your muscular strength and endurance. 

Body Combat for Muscle and Strength Development

Body Combat is not primarily a muscle-building or strength workout. Those are what we could consider being sided benefits of this unique workout program. The combination of explosive movement, most of it emanating from your core – the base of your power – and bodyweight strength moves, will work every muscle in your body. But, unlike a resistance workout in a traditional gym with machines and barbells, Body Combat develops functional strength that is applicable in the real world. 

Body Combat Frequently Asked Questions

Do you have to be fit to take on a Body Combat class?

No, you don’t have to have a certain level of fitness to get started with Body Combat. The whole point of the workout is to help you lose weight, make you fitter, stronger, and better able to handle yourself. Our veteran instructors will tailor the workout to your level as they guide you to achieve your personal training goals. 

Do you need martial arts experience?

No, our instructors will work with you at your level. Many people who get started with Body Combat have no martial arts experience.  Fort Fitness instructors will quickly help you pick up the fundamentals to help you take care of yourself.

How many times per week should you do Body Combat workouts?

You will benefit from just one session per week. Ideally, however, you should aim for 2 to 3 sessions per week. Doing your Body Combat on alternate days will provide your body with the time to fully recover between sessions.

What else should I do to lose weight besides Body Combat?

Losing weight is all about caloric balance. You need to end the day having burned off more calories than you have consumed. Your Body Combat workouts to lose weight will help you burn plenty of calories. By reducing your daily caloric intake by 500 calories below your daily maintenance level, you will be able to maintain a daily caloric deficit to allow for consistent weight loss. 

To learn more about body combat workouts, visit Fort Fitness or call 949-544-1557 to talk to a member of the Fort Fitness family.

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Estimated opening is Spring 2022.

Fort Fitness is a training ground that empowers mental and physical growth.

Offering tactical strength and conditioning workouts that will demand teamwork, develop resiliency, and cultivate leadership, arming each member of our community with the tenacity to excel in all aspects of life.

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