Trying a new workout can feel intimidating, especially if it looks intense or involves martial arts-inspired movements. A body combat class may seem fast-paced and challenging at first glance, but it is actually designed for all fitness levels, including complete beginners. Whether you are new to group fitness or simply curious about adding a new routine to your schedule, BodyCombat can be an exciting and rewarding way to build strength, burn calories, and boost confidence.
BodyCombat is part of the Les Mills fitness programmes and is widely popular in Singapore. It combines elements of boxing, karate, taekwondo, and kickboxing into a structured workout that delivers both physical and mental benefits. If you are a beginner, the key is understanding how to approach the class step by step so that you feel comfortable, safe, and motivated right from your very first session.
Understanding What BodyCombat Is All About
Before stepping into your first class, it helps to know what makes BodyCombat unique. Unlike traditional martial arts, BodyCombat is non-contact, meaning there is no sparring or physical fighting involved. Instead, you mimic combat-style moves in choreographed sequences that are set to energetic music. The goal is to push your limits through cardio drills while having fun and building rhythm with the beat.
Each class typically lasts between 45 to 60 minutes and is divided into tracks. Every track has a specific focus, such as upper-body punches, lower-body kicks, or core stability. This structure allows you to learn movements progressively throughout the session while keeping your heart rate elevated for maximum fitness benefits.
What to Expect in Your First Class
Walking into a BodyCombat studio for the first time can feel overwhelming if you don’t know what to expect. Here’s a breakdown of what usually happens:
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Warm-up: Gentle movements to prepare your muscles and joints while learning the basic punches and kicks.
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Cardio tracks: A combination of high-energy sequences involving hooks, jabs, uppercuts, front kicks, and side kicks.
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Strength and core focus: Moves designed to engage your abs, back, and lower body for stability.
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Final peak track: An intense sequence to push your limits and maximise calorie burn.
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Cool down and stretch: Lower intensity movements and stretches to aid recovery and prevent injury.
Knowing this flow in advance can help reduce nerves and make you feel more prepared for what’s coming.
Essential Tips for Beginners
If you are just starting out, following a few practical tips can make your first BodyCombat experience smooth and enjoyable.
Focus on Technique First
It’s tempting to throw punches and kicks with full power, but beginners should prioritise form over speed. Learning correct alignment not only prevents injury but also makes your movements more effective. Instructors will guide you on how to pivot your feet during punches and engage your core for stability during kicks.
Don’t Worry About Keeping Up
BodyCombat is choreographed to music, but that does not mean you need to be perfect from the beginning. It is completely normal to miss a beat or forget a move. With practice, your coordination and rhythm will naturally improve.
Wear Comfortable Gear
Choose workout clothes that allow freedom of movement and shoes with good cushioning and grip. Because BodyCombat involves a lot of bouncing, pivots, and kicks, proper footwear helps protect your joints.
Hydration is Key
A single class can be intense and sweaty. Bring a water bottle and sip regularly during short breaks to stay energised and prevent fatigue.
Start with Two Classes a Week
As a beginner, attending two sessions per week is ideal. This gives your body enough time to adapt without overwhelming your muscles and joints. Once you feel confident, you can increase the frequency to three or four classes depending on your fitness goals.
Common Beginner Mistakes to Avoid
Even though BodyCombat is beginner-friendly, there are common mistakes that can hold back your progress.
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Overextending punches or kicks: This can strain muscles or joints if you try to push too far. Keep movements controlled and within your comfort zone.
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Neglecting core engagement: The power in martial arts movements comes from the core. Forgetting to activate it can reduce effectiveness and stability.
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Ignoring recovery: Your body needs proper rest, sleep, and stretching between sessions to adapt and grow stronger.
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Comparing yourself to others: Everyone progresses at their own pace. Focus on your own improvement instead of matching more advanced participants.
The Benefits Beginners Can Expect
Even within your first month of classes, you are likely to notice improvements in both your body and mind.
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Increased stamina: The cardio intensity builds endurance quickly.
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Better coordination: Repeating choreographed movements sharpens motor skills.
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Weight management: High calorie burn supports fat loss and lean muscle development.
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Confidence boost: Mastering martial arts-inspired movements helps you feel empowered both in and outside the gym.
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Stress release: Hitting and kicking the air to music is an excellent way to let go of daily stress.
Adapting BodyCombat for Your Fitness Level
Instructors in Singapore are trained to provide options for each move, making BodyCombat inclusive for beginners. If a sequence feels too challenging, you can always perform a simpler version, such as stepping instead of jumping or lowering the height of your kicks. Over time, you can build intensity by adding more power, speed, or range of motion to your movements. The adaptability of BodyCombat ensures that you remain challenged as your fitness improves, without feeling left behind at the start.
Building Long-Term Success with BodyCombat
Consistency is the secret to long-term results. Beginners should aim to create a weekly routine that includes BodyCombat alongside other fitness activities such as strength training, yoga, or cycling. This balance helps reduce fatigue, prevents overuse injuries, and ensures well-rounded fitness progress. Tracking your progress, whether it’s stamina, weight changes, or even improved mood, can also keep you motivated. The more classes you attend, the more natural the movements feel, transforming what once felt intimidating into something energising and enjoyable.
BodyCombat and the Singapore Lifestyle
In Singapore, where work and study schedules can be hectic, BodyCombat offers a time-efficient solution to stay active. The structured sessions allow you to fit in a complete workout in under an hour. The social aspect of exercising in a group also creates accountability, making it easier to stick with your routine. Fitness centres provide a welcoming environment where beginners can train safely and effectively with guidance from certified instructors. If you are looking for a trusted fitness hub that offers diverse classes, True Fitness Singapore provides the right setting for beginners and seasoned participants alike.
FAQs About Starting BodyCombat
Q. Do I need martial arts experience to join a BodyCombat class?
A. Not at all. BodyCombat is designed for fitness, not fighting. All moves are explained by instructors, and you can follow along at your own pace without needing prior experience.
Q. How intense will my first class feel?
A. It can feel challenging, especially if you are new to cardio workouts. However, you are encouraged to take breaks when needed, and over time your stamina will build, making classes feel more manageable.
Q. Can I lose weight by doing BodyCombat alone?
A. Yes, BodyCombat is highly effective for calorie burning, but pairing it with proper nutrition and rest will bring faster and more sustainable results.
Q. Is it safe for beginners with no fitness background?
A. Yes. The workout can be modified, and instructors provide options that cater to all levels. Beginners should start gradually and focus on technique before intensity.
Q. How quickly will I see results as a beginner?
A. Many participants notice improved stamina and energy levels within two to three weeks. Visible changes in body composition typically appear after six to eight weeks of consistent training.