If you’re looking to get in shape and have a blast while doing it, you’ve probably considered martial arts. And let’s be honest, the appeal is real: who wouldn’t want to feel like they’re channeling Bruce Lee or unleashing their inner warrior? But if your main goal is good conditioning, you’re probably wondering, “Which martial art is going to give me the best workout?”

The answer depends on a few things—your fitness level, your goals, and how much you’re willing to sweat. Let’s dive into some of the most conditioning-heavy martial arts so you can decide which might be the best fit. Warning: you’re going to get sweaty just reading this list.

1. Muay Thai – The “Art of Eight Limbs”

If you’re after serious conditioning with a side of mental toughness, Muay Thai is your ticket. Known as the “Art of Eight Limbs” (because you’re using fists, elbows, knees, and shins), this martial art is the gold standard for high-intensity cardio and strength training. Between endless rounds on the heavy bag, clinch work, and sparring drills, Muay Thai can whip you into shape like nothing else.

In a Muay Thai class, you’re working your core, arms, legs—pretty much every muscle you’ve got. The footwork and constant motion will keep your heart rate up, while the explosive kicks and punches build strength and endurance. If you’re down for a workout that will have you crawling home, Muay Thai is your new best friend.

2. Brazilian Jiu-Jitsu – The “Gentle Art” (That’s Not So Gentle)

Don’t let the “gentle” in “Gentle Art” fool you—Brazilian Jiu-Jitsu (BJJ) is one of the toughest workouts you’ll find. While it’s not as flashy as striking arts, BJJ is all about technique and leverage, which means rolling (grappling) sessions can leave you drenched in sweat and gasping for breath. BJJ works your entire body, especially the core, while building insane endurance.

Unlike other martial arts, BJJ isn’t about striking but rather grappling and submission. This means you’re engaging in near-constant isometric contractions as you hold and escape positions, all while keeping your heart rate up. BJJ conditions your body in a unique way—it builds strength, cardio, and agility without the repetitive impact of striking.

3. Boxing – The Classic Cardio Crusher

Boxing is a conditioning powerhouse. It’s like a high-intensity interval workout with a side of power punches. Between bag work, jump rope, shadow boxing, and sparring, boxing will get your heart rate sky-high, improve your hand-eye coordination, and torch calories.

Plus, there’s something deeply satisfying about landing a good jab-cross. Boxing workouts tend to focus on high-intensity rounds followed by short breaks, mimicking HIIT (high-intensity interval training), which is excellent for both fat burn and cardiovascular health. And don’t forget—you’re constantly moving your feet, which means boxing isn’t just great for upper body strength; it’s a full-body workout.

4. Kickboxing – For Those Who Love Variety

If you like the idea of boxing but want to throw some kicks in there too, kickboxing might be your sweet spot. Kickboxing workouts usually combine punches, kicks, and sometimes knee strikes, so you’re getting a great cardio session with more lower-body involvement than traditional boxing.

Kickboxing classes often incorporate circuit training, strength exercises, and intense rounds on the bag, making them perfect for building cardio endurance, strength, and flexibility all at once. The nonstop movement also keeps your heart rate up, which makes kickboxing a calorie-torching, muscle-conditioning machine.

5. Krav Maga – Conditioning Meets Self-Defense

Krav Maga isn’t exactly a martial art—it’s a self-defense system, but it’s so physically demanding that it deserves a spot on this list. Born from military training, Krav Maga combines striking, grappling, and weapons defense, meaning it’s a head-to-toe workout that’s as functional as it is exhausting.

Krav Maga’s training style includes drills that simulate real-life situations, so you’re training your body under stress and improving reaction times. You’ll learn striking, escape techniques, and how to defend against multiple attackers. Bottom line: if you want to feel like you’re training for an action movie (while building incredible conditioning), Krav Maga’s got you covered.

6. Judo – The Art of Throwing People (and Getting Thrown)

If you want conditioning that builds strength and cardio with a focus on grappling, Judo will give you all that and more. This martial art is centered around throws, joint locks, and pins, so you’re constantly lifting, twisting, and grounding yourself, which is killer for strength and endurance. Judo demands both mental and physical agility, making it an intense full-body workout.

A big part of Judo’s conditioning comes from the bodyweight resistance in grappling and ground fighting. Plus, there’s nothing like trying to lift someone off the ground to remind you how strong you are (or need to be). If you’re looking for functional strength and a core workout like no other, Judo delivers.

7. Capoeira – The Unexpected Cardio Powerhouse

If you’re after something a bit…different, capoeira might be your perfect match. Originating in Brazil, capoeira combines elements of martial arts, dance, and acrobatics, making it as much about agility and flexibility as it is about conditioning.

Capoeira’s training is rhythmic, so you’re moving constantly, doing kicks, spins, and even handstands. This martial art develops not only physical conditioning but also incredible balance and coordination. You’ll feel like you’re dancing your way through a workout—and believe me, your muscles will feel it the next day.

Which Martial Art is Best?

Honestly, the “best” martial art for conditioning depends on what you enjoy most. Martial arts are like workout styles—they work best when you actually want to stick with them. If you love feeling powerful, Muay Thai or boxing might be the way to go. If grappling and strategic thinking appeal to you, BJJ or Judo could be your perfect fit. And if you want a cardio burn that doesn’t feel like traditional exercise, capoeira could be the answer.

Ultimately, each of these martial arts has its own unique way of building conditioning. The best one? It’s the one that gets you to show up, put in the work, and have fun doing it. So grab some wraps, lace up your gloves, or hit the mat—your journey to peak conditioning awaits.