Forget the treadmill. Brazilian Jiu-Jitsu is a full-body workout disguised as a skill. Every class at Current Jiu Jitsu in Mississauga builds strength, burns calories, and improves cardiovascular health while teaching you something genuinely useful.
A workout you actually want to show up for.
The biggest problem with most fitness routines is not the exercises. It is that people stop doing them. Gym memberships peak in January and flatline by March. Running programs start with enthusiasm and end with excuses. The issue is always the same: repetition without engagement. You are doing the work, but you are bored. And boredom kills consistency.
Jiu-Jitsu solves the consistency problem by making the workout invisible. You are not counting reps or watching a timer. You are trying to sweep your training partner. You are defending a choke. You are working out a sequence to pass someone's guard. Your heart rate is elevated, your muscles are engaged, and you are burning serious calories, but your brain is fully occupied with the tactical challenge in front of you. An hour-long class feels like 20 minutes because you are completely absorbed.
The physical demands of BJJ are comprehensive in a way that no single gym exercise can replicate. A typical class involves isometric holds, explosive movements, sustained cardiovascular effort, grip strength work, hip mobility, and core engagement. You use muscles you did not know you had. After a few months of consistent training, people notice changes that years of gym work never produced: leaner body composition, better posture, improved flexibility, and a level of functional strength that translates to everything from carrying groceries to playing with your kids.
A single BJJ class can burn between 500 and 1,000 calories depending on intensity and body weight. Sparring rounds in particular create sustained high-output effort that rivals interval training. Unlike jogging at a steady pace, Jiu-Jitsu alternates between explosive bursts and active recovery, which research shows is more effective for fat loss.
BJJ builds strength through your entire body in ways that translate to real life. Gripping, pulling, pushing, bridging, and rotating under resistance develop muscles that work together as a system rather than in isolation. You will not develop bodybuilder proportions, but you will develop strength that is usable in every physical situation.
Rolling (live sparring) is one of the most demanding cardiovascular exercises you can do. Five minutes of active sparring will push your heart rate into zones that most gym workouts only briefly touch. Over time, your resting heart rate drops, your recovery time shortens, and your overall endurance improves dramatically.
There is no room for work stress, phone notifications, or overthinking when someone is trying to choke you. BJJ forces complete presence. Students consistently report that training is the best hour of their day for mental health. The combination of physical exertion and focused attention creates a natural reset that lasts well beyond the class.
Every class begins with a warm-up that doubles as conditioning. Expect hip escapes across the mat, technical stand-ups, guard retention circuits, and partner drills that build coordination and elevate your heart rate. These movements are specific to Jiu-Jitsu, so you are warming up and building skill simultaneously. Within weeks, movements that left you gasping will feel natural.
The instruction portion involves learning and practicing techniques with a partner. This is active, not passive. You are moving, adjusting, and engaging your core throughout. Drilling techniques 50 or more times in a session builds muscle memory and accumulates real physical work. Your grip, your hips, your shoulders, your legs are all working even during the "learning" portion of class.
Live sparring is where the fitness benefits peak. Five to six minute rounds against a resisting partner demand everything: power, endurance, flexibility, and mental sharpness. You control the intensity. Newer students can go lighter while still getting a serious workout. Experienced students push the pace. Either way, you will leave the mat drenched and satisfied in a way that no treadmill session can replicate.
There is no separate "fitness class" at Current Jiu Jitsu because every class is a fitness class. The physical conditioning is built into the Jiu-Jitsu training itself. Whether you attend a beginner Gi class, a No Gi session, or an open mat, you are getting a comprehensive full-body workout alongside real martial arts instruction.
For weight loss specifically, consistency is the key variable. We recommend training 3 to 4 times per week for noticeable body composition changes within the first 2 to 3 months. Our unlimited membership options make this affordable, and with classes available every day of the week, finding time slots that fit your schedule is straightforward.
Check our full class schedule to plan your training week, or explore membership options that support the training frequency you need.
Getting in shape through BJJ works best when the technical instruction is excellent. Poor technique leads to wasted energy and frustration. Good technique means you train smarter, recover faster, and progress consistently. At Current Jiu Jitsu, every adult class is taught by a black belt instructor who ensures your movements are efficient and effective from day one.
Head Professor Toma Dragicevic (3rd Degree Black Belt) and his team of instructors bring decades of combined experience. John Ventresca (1st Degree Black Belt) specializes in working with beginners, making the first months of training accessible and productive rather than overwhelming. Whether you are coming from a gym background, a running background, or no fitness background at all, the coaching team will meet you where you are.
Meet the coaching team to see who will be guiding your training.
Common questions about getting fit through Jiu-Jitsu.
No. This is the most common misconception about BJJ. You do not get in shape to start training. You start training to get in shape. Our classes accommodate all fitness levels, and the intensity is adjustable. Many of our fittest members started completely out of shape. The conditioning comes naturally as you train consistently over weeks and months.
A typical one-hour BJJ class burns between 500 and 1,000 calories depending on your body weight and the intensity of sparring. Classes that include extended live rolling tend toward the higher end. For comparison, an hour of jogging burns roughly 400 to 600 calories for most people, and it is considerably less engaging.
Yes, when combined with reasonable nutrition. The high caloric burn, the muscle-building effect of grappling, and the consistency factor (you actually want to come back) make BJJ one of the most effective activities for sustainable weight loss. We have seen students lose 20, 30, even 50 or more pounds in their first year of training. The key difference from gym workouts is that people stick with Jiu-Jitsu because it is enjoyable, not just effective.
For noticeable fitness improvements, we recommend 3 times per week as a minimum. At that frequency, you will see meaningful changes in body composition, endurance, and strength within 2 to 3 months. Many students train 4 to 5 times per week once their body adapts to the demands. Start with whatever frequency feels sustainable and increase from there.
Absolutely. Many of our students combine Jiu-Jitsu with strength training or yoga. BJJ on its own provides excellent conditioning, but adding 1 to 2 gym sessions per week focused on compound lifts or mobility work can accelerate your progress. Our coaches can suggest complementary training approaches based on your specific fitness goals.
Fill out the form below and our team will reach out to schedule your free week of training.
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