Is Ninjutsu a Good Workout? | No Wrong Moves

Is Ninjutsu a Good Workout? | No Wrong Moves

Welcome to the world of Ninjutsu, a fascinating martial art with a steep history and that has been practiced for literal centuries. One question that's often asked by newcomers to this discipline is whether Ninjutsu constitutes as a good workout.

And we're here to tell you that, yes, it definitely is! As one of the most physically demanding martial arts out there, NInjutsu requires its practitioners to have strength, flexibility, endurance, and agility in spades--which they themselves will be getting through training!

Ninjutsu is a great way to challenge your body and improve your overall fitness, regardless of if you're a seasoned athlete or a fitness newbie.

And if you're ready to take that leap and get your fitness journey to the next level, then read on! You'll learn more about why Ninjutsu is such a great workout.

Ninjutsu: A Rundown

The Japanese martial art of Ninjutsu (忍術), also known as ninpō (忍法), is all about the unconventional: it involves tactics and strategies for guerrilla warfare and espionage, and it was supposedly practiced by ancient Japanese ninjas.

In some traditional Japanese schools, Ninjutsu was taught as a separate discipline. It was, however, also incorporated into more conventional martial arts, like Taijutsu, along with Shurikenjutsu, Kenjutsu, Sōjutsu, and Bōjutsu.

While an international martial arts organization represents several modern styles of Ninjutsu, there is no centralized authority for the historical lineage of these styles.

Multiple schools claim to be the only legitimate heir to the art. Among them, Togakure-ryū claims to be the oldest recorded form of Ninjutsu, having survived well past the 16th century.

You can't really be given a title as intense as the "ancient Japanese art of stealth and deception" without also being a good workout--and a good workout Ninjutsu certainly be!

Is Ninjutsu Good for Weight Loss?

Is Ninjutsu Good for Weight Loss?

If you are thinking of taking up Ninjutsu as a hobby to aid in your weight loss journey, then you've certainly got good judgment. Ninjutsu is definitely a great choice for a goal like that.

The physical demands of practicing Ninjutsu are quite a lot, requiring a fair bit of strength, endurance, and agility from its practitioners.

In addition to traditional calisthenics and weight training, ninjutsu practitioners often engage in activities such as climbing, jumping, crawling, and even rolling. This full-body workout can improve overall physical fitness and help build muscle.

But not only does Ninjutsu offer a full-body workout--it also incorporates elements of mental discipline and control. That means Ninjutsu can even help you with sticking to a healthy lifestyle.

What's more, the intense nature of Ninjutsu training can also lead to significant calorie burn and muscle development.

But ninjutsu is more than just a physical pursuit. It also includes mental training, such as meditation and focus exercises. These practices can drastically improve discipline and concentration, leading to you getting not only a stronger body, but also a sharper mind.

Does Ninjutsu Build Muscle?

Does Ninjutsu Build Muscle?

Ninjutsu as a physical activity isn't really primarily focused on building muscle mass... but it's still pretty good at it!involve some weight training, but it is not primarily focused on building muscle mass.

Ninjutsu is a martial art that teaches both armed and unarmed combat techniques. It's wholly meant to be used in war-time situations, so expect it to be useful for helping individuals navigate life-threatening situations.

Conditioning in Ninjutsu involves a fair bit of weights and strength training. Generally, Ninjutsu training involves intense strength exercises that, when combined with proper nutrition and muscle recovery, can help build muscle mass and result in significant weight loss.

As a full-body workout that targets all the core muscles of the body, Ninjutsu can help individuals achieve a good physique and boost their self-confidence.

And the benefits definitely don't stop there. Ninjutsu also has positive effects on mental and spiritual health.

Although for what it's worth, that is true in general for martial arts. A study conducted by Dr. Chung showed that martial arts practice and philosophy can have quantifiable benefits for daily life and work.

Practitioners of martial arts tend to have high scores for the Body Mind and Health Index, at least in comparison to the norm.

Regardless, you can expect Ninjutsu to do quite a good job at developing your strength and agility, as well as just keeping you in overall tip-top shape. And yes, absolutely, regularly practicing ninjutsu can certainly contribute to increased muscle size and definition.

How Many Calories Can You Burn Doing Ninjutsu?

How Many Calories Can You Burn Doing Ninjutsu?

An hour of moderate-intensity Ninjutsu can burn around 400 to 500 calories, while a more intense practice can lead to burning 600 to 800 calories in an hour.

Needless to say though, the exact number of calories burned will vary depending on factors such as body weight and level of exertion.

To be honest, there's a lot of variance involved here in general. Depending on your body weight and the intensity of your exercise, you can expect to incinerate as many as 900 calories in one hour-long session, or just mumble through a mere 300.

But that's just all the more reason for you to take training seriously, right? So although you definitely shouldn't neglect a good leisurely stroll, a martial arts workout from a discipline like Ninjutsu will torch way more calories than any simple walk around the block can.

Additionally, practicing Ninjutsu regularly can also contribute to overall muscle development, leading to increased metabolism and even more calories burned throughout the day.

Just don't forget that if you're looking to shed some pounds, then weight loss isn't all about your workout. Ninjutsu isn't the be-all end-all for cutting down on your calories. You'll still need to actually consume less overall, including maintaining a healthy diet.

So not only can Ninjutsu provide a fun and challenging workout, it can also be a valuable tool in reaching fitness goals. If you're looking for a game changer, consider adding a good Ninjutsu workout to your fitness routine.


There you have it! It's clear that Ninjutsu is an excellent workout for anyone looking to improve their physical fitness. With a staunch emphasis on strength, flexibility, endurance, and agility, Ninjutsu offers a challenging and rewarding way to push your body to its limits.

Regardless of if you're a seasoned athlete or a beginner just starting out on your fitness journey, there are plenty of benefits to be gained from practicing this ancient martial art.

From building lean muscle and burning calories to improving your balance and coordination, Ninjutsu can--and will!--help you achieve your fitness goals and take your health to the next level.

So why not give it a try and see for yourself what Ninjutsu can do for you? With dedication, practice, and a willingness to learn, there truly are no wrong moves in this exciting and dynamic martial art.

Eager to learn more about Ninjutsu? We've been pretty obsessed with it lately, and you can find out what we know about it here!