Anaerobic Exercise for the Martial Artist

Anaerobic Exercise for the Martial Artist

Definition of Anaerobic Exercise

Anaerobic exercise is a great way to create intense workouts. The definition given by Webster’s online dictionary, anaerobic exercise basically zaps all of the oxygen out of your system while you train. Weightlifters experience anaerobic exercise as well as martial artists and fighters.

I needed to push myself harder than I have before. Since having my little girl, working out has been a challenge, but it is part of who I am, so I had to find a way to incorporate a fast paced and very intense workout in small doses of time.

Anaerobic Workout

In this workout, I am using three exercises that incorporate the anaerobic routine that will definitely push your exercise routine if you are a beginner or you have been out of the gym for a while. The goal of this exercise is to push you to getting in shape, or getting back into shape faster. However, please note that you should take this in stride until you can perform this correctly. Please see your physician or health care provider before attempting this.

5 Rounds

For 5 rounds with three sets, perform the following exercises in a row for 30 seconds each. I performed these at 1 minute, so feel free to mirror me if you are ready.

  • Burpee
  • Mountain Climber
  • Sprawl

In between each exercise, rest for 1 minute. At the end of the round, rest for 2 minutes. Complete this routine as many times as you can or up to 5 rounds.


There are many benefits to anaerobic exercises such as the exercises performed here. Based on the website, Health Status, anaerobic exercise increases overall strength and muscle mass. It will also increase the maximum oxygen you use during your exercises, improving your overall cardiovascular and respiratory fitness. Who would say “no” to that?

Other benefits include:

  • Increase endurance
  • Withstand fatigue
  • Weight loss do to increasing muscle mass
  • Faster metabolism
  • Decrease in body fat

These are just a sampling of the many benefits anaerobic exercise has to offer.

What Are You Waiting For?

This exercise really pushed me past my comfort zone, and I did feel it after a while. So use common sense and listen to your body if it is too much to take on at one time. However, enjoy seeing this anaerobic workout add many benefits to your current martial arts training.

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