BODYCOMBAT: The Benefits, Effects & Exercises

BODYCOMBAT is an exercise class that lets you punch and kick your way towards your fitness goals. Not only is it a great whole-body workout for cardio fitness, but it’s also superb for burning fat, releasing stress and improving your co-ordination.

Neither do you need any martial arts experience to feel all the benefits of BODYCOMBAT. All the instructors show versions of each move to ensure everyone can get involved, regardless of age, ability or experience level.


BODYCOMBAT is based around the science of cardio peak training, which keeps your heart rate at about 60-80% of your maximum, with periods of high-intensity exercise – i.e. with your heart rate at between 85 and 90% of its maximum – mixed in. This combination of steady state and high-intensity exercise has been proven to build cardio endurance and helps drive the same fat burning effects as high-intensity interval training (HIIT), making it great for losing weight.

What are the benefits of BODYCOMBAT fitness classes?

BODYCOMBAT fitness classes come with all manner of benefits. Not only is BODYCOMBAT great for burning calories and fat, but it’ll also help build your cardio endurance, help relieve stress and is great for co-ordination, muscle toning and agility as well. Read on to discover more about this fantastic, flexible workout.

BODYCOMBAT will help you lose weight and burn calories

On average, you’ll burn around 740 calories for every 55 minute BODYCOMBAT session you attend. While this may change a little depending on your specific weight and height, the fact remains that this remains a more productive way to burn calories – and therefore fat – than many other cardio-based workouts. This makes it ideal for those of you who want to drop those extra pounds fast.


BODYCOMBAT is great for cardio, stamina and conditioning

BODYCOMBAT is comparable with running when it comes to improving your stamina, while the explosive elements, combined with the non-contact nature of the class means you’re unlikely to pick up any injuries, meaning you can work out harder, for longer without any lengthy lay-offs. Also, the workouts are split into timed intervals, helping you to maximise your heart and lung capacity.

It’ll improve your muscle tone

The kicking, jabbing and blocking – i.e. the martial arts elements – of BODYCOMBAT, when combined together and repeated extensively at a regulated pace and intensity will help you use muscle groups you never even realised you had. Unlike running or cycling, BODYCOMBAT is a whole-body workout, meaning you use both your upper and lower limbs for the workout, giving a more balanced effect and helping you achieve defined muscles and a well-toned body.

It helps relieve stress

We all need an avenue for relieving any pent-up stress and anger that we may be carrying with us and BODYCOMBAT is the perfect way to help you relive that stress. It’s not the violent element that helps unleash that fury, but merely the power and the explosive nature of the exercise that helps relieve you of all the stresses of everyday life. Combine this with the natural endorphins that are released during exercise and the many-times-proven positive effects of exercise on general mental health and you’re sure to feel better in every way after a BODYCOMBAT session.

BODYCOMBAT improves your agility, reflexes and co-ordination

One final, oft-forgotten, benefit of BODYCOMBAT is the effect it has on your balance, co-ordination and agility. Many of the exercises require you to balance on one leg while kicking or punching with another limb. This requires good balance, co-ordination and agility, all of which will improve, the more BODYCOMBAT classes you attend.

Which exercises does BODYCOMBAT include?

The BODYCOMBAT workout combines moves from Karate, Taekwondo, Boxing, Muay Thai and Kung Fu; but don’t worry, you won’t need any martial arts experience to enjoy all the benefits of BODYCOMBAT. The expert instructor will take you though each and every move beforehand, which will include hooks, jabs, upper cuts, kicks and high knees as well. The Programme will also include functional training moves like squats, push ups and lunges as well.

Does BODYCOMBAT get results?

As well as being great for using up calories, burning fat, building stamina, improving muscle tone and all manner of other benefits, BODYCOMBAT is also a fabulous core exercise. Research has shown that the kicks and fast, alternating jabs of a BODYCOMBAT session can be the equivalent of doing 1700 standard crunches.

How fit do you need to be to take part in BODYCOMBAT?

BODYCOMBAT is open and accessible to all, regardless of your age, ability, or fitness level. The expert instructor demonstrates each move at a variety of levels, meaning everyone can enjoy the session and feel the full benefit without pushing themselves too far. If you’re just starting out, it may be an idea just to stay for the first couple of tracks in your first few sessions, just to get your body used to the workout.

How often should you do BODYCOMBAT?

Ideally, you should aim to attend between two and three BODYCOMBAT sessions a week to achieve optimal results. Add in some core and flexibility workouts, alongside some weights-based workouts and you’ll notice the difference in no time.

Do you need any special equipment for BODYCOMBAT?

Put simply, no. Just make sure you’re wearing comfortable workout clothes that won’t restrict your movement in anyway and a sturdy pair of trainers. It’s also a good idea to bring a sweat towel and a water bottle along.

Where can I find my local Everyone Active BODYCOMBAT class?

With hundreds of centres all over the country, you’re sure to find an Everyone Active leisure centre offering BODYCOMBAT classes near you. Use our centre finder to find your nearest class.

Want to learn more about other Les Mills group exercise classes we offer?