Is Body Combat Suitable for Beginners? Here’s What You Need to Know!

Looking for a workout that blends explosive energy, a full-body burn, and stress relief all in one? Body Combat might just be your new best friend in fitness. Whether you’re new to working out or looking to change up your current routine, this martial arts-inspired workout offers a unique combination of cardio, strength, and discipline—all while pumping you full of adrenaline.

But is Body Combat beginner-friendly? Can you step into your first class without prior experience? Spoiler alert: Absolutely. Keep reading to uncover what Body Combat is, its benefits, and step-by-step guidance for starting your fitness combat journey today!

What Is Body Combat?

Body Combat is a high-energy workout that combines elements of martial arts training with cardio exercises. Born out of the inspiration from disciplines like kickboxing, karate, taekwondo, and Muay Thai, it’s a non-contact workout where you throw punches, kicks, and jabs to an energizing music playlist. Think of it as an action movie scene brought to life—without any actual fighting.

Designed to be accessible to all fitness levels, Body Combat routines are choreographed to suit everyone's pace and goals. Whether you're working out at a gym, partaking in a virtual class, or grooving at home, Body Combat brings the heat.

Why Body Combat Is a Game-Changer

1. A Killer Cardio Workout

Expect a sweat session like no other. Body Combat is designed to get your heart pumping, making it one of the most effective cardio exercises out there. It's estimated that participants can burn up to 740 calories in just one hour-long class!

2. Engage Your Entire Body

Every move in Body Combat—be it a punch, kick, or jab—engages multiple muscle groups, providing you with a full-body workout. From your core to your legs and arms, every session works to tone and strengthen your entire body.

3. Enhanced Endurance

The high-intensity intervals in a Body Combat class push your stamina to new levels. Over time, you'll notice improvements in your cardiovascular health and endurance.

4. Built-In Stress Relief

Punch your worries away—literally. The act of executing kicks and punches in rhythm to upbeat, energizing music is a natural stress reliever. Leave every session feeling lighter, both mentally and physically.

Who Should Try Body Combat?

Body Combat is for anyone! It’s highly adaptable to your current fitness level. Beginners are encouraged to start with lower-intensity moves, improve their technique, and build up their endurance over time. Whether you’re a beginner or a seasoned fitness enthusiast, Body Combat is for everyone—including some of Hollywood’s biggest stars! Celebrities like Brett Goldstein, Jessica Biel, and Jennifer Lopez have incorporated Body Combat into their routines, proving it’s a workout fit for all levels and lifestyles.

Commitment and enthusiasm are all you need to take that first class. Body Combat instructors are skilled at guiding participants of every skill level, making sure everyone feels included and confident.

How to Make Body Combat Beginner-Friendly

Starting something new can be intimidating, but Body Combat can grow with you. Here’s how you can ease into it confidently as a beginner:

1. Start Slow – Don’t push yourself to match advanced participants. Focus on learning the basic movements and pacing yourself.
2. Master Your Form – Proper technique is more important than intensity. When you nail that form, you’ll avoid injuries and maximize results.
3. Take Breaks – Listen to your body. It’s okay to pause, catch your breath, and jump back in when ready.
4. Hydrate and Refuel – With all that energy expenditure, staying hydrated and eating well post-workout is crucial.

Best Body Combat Exercises for Beginners

For starters, focus on simple, foundational moves to build your confidence and technique. Body Combat is all about mastering the basics before turning up the intensity. Get comfortable with these key exercises:

• Jab Cross: Start by throwing a straight punch with your lead hand, followed by a powerful cross punch from your rear hand. This move is fantastic for working your arms and shoulders while also engaging your core to stabilize your body. It’s a great way to practice coordination and precision.
• Front Kick: A beginner-friendly move where you kick straight forward with one leg, targeting your glutes, quads, and improving your balance. Make sure to keep your posture upright and your core engaged for maximum benefit. This move not only builds strength but also improves flexibility over time.
• Side Punches: This dynamic movement involves rotating your torso to throw punches to the side, engaging your obliques and boosting upper body strength. Focus on maintaining a steady rhythm and keeping your punches sharp to maximize the core workout.
• Squat and Hook: Combine a low squat, which targets your glutes, thighs, and overall lower body, with a "hook punch" for your upper body. This move is a great full-body exercise that strengthens your legs, arms, and core simultaneously. Remember to push through your heels during the squat and rotate your torso into the hook punch for extra power.

Start slow and maintain good form to avoid injury. As you grow more confident, try adding intensity by increasing speed or incorporating jumps and combos into your sequences. With practice, you’ll soon move effortlessly through dynamic routines, feeling strong, powerful, and energized.

Does Body Combat Help with Weight Loss?

Body Combat is highly effective for weight loss, improving fitness, and building confidence. Here’s why it works:

• Calorie Burn – Burn up to 700 calories per session with nonstop movement designed to maximize every minute.
• Boosted Metabolism – Its high-intensity nature triggers the afterburn effect, keeping your body burning calories for hours post-workout.
• Fat Burning – By combining cardio and strength training, Body Combat engages multiple muscle groups, making it great for fat burning and toning.

For the best results, aim for three to four sessions a week and pair your workouts with a balanced diet rich in whole foods and lean proteins. It’s more than weight loss – it’s a fitness journey that leaves you feeling strong, energized, and empowered.

Can You Do Body Combat at Home?

Absolutely! Many Body Combat programs are available online so that you can do them from the comfort of your living room. Grab a yoga mat, find a class or tutorial, and prepare to sweat! Pro tip? Block off a space where you can move freely without knocking things over.

Thanks to the Les Mills platform, Body Combat is accessible anytime, anywhere—including the comfort of your own home. Whether you’re joining a live virtual class or following an on-demand session, you can also explore other popular programs like freebeat cycling for a varied and exciting fitness routine that keeps you motivated.

How Body Combat Improves Cardiovascular Health

Need a heart-healthy workout? Body Combat consistently challenges your cardiovascular system, improving circulation and reducing risk factors for heart-related issues. Expect stronger lungs, a healthier heart, and better oxygen flow over time.

Transform Stress into Strength

It’s no secret that high-intensity workouts like Body Combat are therapeutic. Punching and kicking your way through the session helps release endorphins—your body’s "feel-good" hormones. Say goodbye to stress and hello to a happier, more centered you.

How Long Does It Take to See Results?

Consistency is key. Many participants note feeling stronger and more agile after just two weeks of regular sessions. For visible toning and weight loss, give it at least 4-8 weeks.

Conclusion

Whether you’re new to fitness or want to try a dynamic, empowering workout, Body Combat offers the perfect blend of fun and challenge. It’s not just a workout—it’s an experience. With its adaptability, high energy, and a mix of punches and kicks, Body Combat is beginner-friendly and guaranteed to leave you feeling strong and unstoppable.

So why wait? Lace up your sneakers, clear your mind, and dive into the ultimate full-body workout today. Just a heads-up—it’s seriously addictive!