Are you finding yourself winded after just a few rounds of Brazilian Jiu-Jitsu? Does your energy fade as the session drags on, leaving you exhausted and vulnerable? While technical skills are vital, building strong cardio is key to keeping pace and executing moves, especially when it counts. Here are three powerful cardio hacks to elevate your endurance on the mat, helping you roll harder and longer.

1. Embrace High-Intensity Interval Training (HIIT)

Simply jogging or cycling at a steady pace isn’t enough for BJJ’s unique demands. This sport requires intense bursts of energy, followed by short rest periods—perfectly matching the benefits of High-Intensity Interval Training (HIIT). By alternating between quick, intense exercise bursts and low-intensity recovery periods, you can better simulate the demands of a BJJ roll and boost your endurance.

Try This: Start with 30 seconds of sprinting followed by 30 seconds of walking or rest. Repeat the cycle 8-10 times. Gradually extend your sprint intervals or shorten rest periods as you adapt. Incorporating HIIT two to three times per week will help you develop explosive power and recover faster between rounds on the mat.

2. Focus on Active Recovery Workouts

BJJ requires the ability to actively recover during matches, which means you need workouts that build endurance while helping you control your breathing and maintain composure. Active recovery sessions use lower-intensity exercises to improve blood flow, promote muscle recovery, and enhance your aerobic base.

Try This: Incorporate light activities like cycling, brisk walking, or yoga on rest days. A 20-30 minute walk or gentle yoga session can build your recovery capacity without added strain, ultimately enhancing your stamina and leaving you ready to tackle the next intense training session.

3. Train Your Breath Control

Unconscious breath-holding is common during grappling, especially in high-pressure situations, and it quickly leads to fatigue. Training your breathing will increase oxygen flow, improve endurance, and help you stay calm under stress.

Try This: Practice nasal breathing during light exercises, such as jogging or shadowboxing. Additionally, box breathing—inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts—can help you maintain calm and control during intense moments. Over time, this practice will help you conserve energy and stay centered during challenging rolls.

Putting It All Together

Conditioning for BJJ requires more than just time on the mat. Integrating HIIT, active recovery workouts, and breath control into your training routine will help you go the distance, whether in training sessions or competitions.