Fitness
This empowering workout reframed my attitude to exercise
If you’ve ever tried martial arts, be it a super-fun boxercise class or training in a classic kickboxing gym, you’ll know how addictive it is. As you punch and kick through the session, you find yourself feeling empowered and strong, and best of all, it’s the perfect way to release tension after a stressful day – because sometimes a relaxing bubble bath just doesn’t cut it.
Our passion for martial arts workouts is on the rise, with Pinterest reporting a 200 per cent increase in searches for mixed martial arts training, while jiu-jitsu and shadow-boxing have seen search increases by 30 per cent and 60 per cent respectively over the past two years.
So why are we all so keen on martial arts inspired sessions? I was converted to this kind of workout several years ago, becoming hooked on Les Mills Body Combat sessions and David Lloyd’s Ignite programme, before booking into Bronx Boxing Club classes in Camberwell, which sees the sessions taught by former pro-boxers, honing in on real techniques used by boxers.
As someone who normally loves a Taylor Swift spin, boxing classes are quite the departure, but stepping out of my comfort zone into an entirely different kind of workout made it so inspiring when I saw myself getting to grips with the footwork and feeling stronger as I pummelled the boxing bags.
Fellow HELLO! martial arts fan, Bryony Gooch, 25, took up Muay Thai this year at Safari MMA and felt similarly inspired, loving how it changed her approach to fitness. “I love that I’m gaining a proper skill by learning Muay Thai. I think it’s easy when exercising to focus purely on the aesthetic benefits rather than what else you’re getting out of it.”
“When I was purely going to the gym I didn’t really feel like what I was doing could help me in the real world, besides lifting heavy things. I’ve never had great hand eye coordination or felt particularly strong despite exercising regularly. Martial arts has empowered me a lot more to feel capable and confident.”
What are the benefits of martial arts workouts?
“Combining elements of combat sports such as mixed martial arts (MMA) into fitness workouts provides a great high-intensity, fun, stress-relieving, endorphin-boosting workout,” says Alastair Crew, product head of Blaze and Battlebox at David Lloyd Clubs.
© GettyMood boosting sessions
A martial arts workout is a great way to zone out and release any tension in a positive way. “Boxing and kickboxing have a proven track record of helping to release stress,” confirms Alastair. “Any physical exertion can help relieve a build-up of mental pressure; punching and kicking a bag feels good! It provides everyone with the opportunity to channel their stress into something proactive and in turn helps rebalance brain chemistry.”
Nicola Munnion, a Les Mills trainer said her clients love combat sessions, adding: “I’ve heard some people refer to it as their anger management where the intense aerobic nature of the class simply helps them let go of any built up stress, anger or tension they may feel before they complete the class. No matter how you feel before you start a class of this nature you will always leave feeling more centred and emotionally stable.”
INSPIRATION: I’ve only ever done Pilates – here’s what happened when I tried a 6-week HIIT challenge
A sense of accomplishment
Learning something new – as we do when we’re new to martial arts – is a huge mood-booster, according to wellness expert Dr. Radha Modgil.
“When we step out of our comfort zone, we learn more about ourselves,” explains Dr. Radha. “We become more resilient in terms of discovering skills we never knew we had and building confidence and self-esteem, as well as opening ourselves up to new opportunities.
© Getty“When we step out of our comfort zone, we rediscover the skills, talent, and potential and the sense of openness we had as a child,” Dr. Radha continues.
This is certainly the case when we try martial arts for the first time. “These types of workouts provide a technique challenge, so over time you learn new skills and improve your techniques, which can be extremely rewarding to see how you have progressed and become more competent,” Alastair explains.
Ben Grant, the Ignite Lead at David Lloyd Clubs agrees, adding: “I love that post-class feeling of success and accomplishment, nothing beats the rewarding endorphin high after a workout!”
READ: Brain fog? Try this super simple way to clear it
Nicola loves the improvement element too, saying: “You can see and feel marked improvement the more you do it, which adds to the feeling of success you leave the class with.
“This sense of achievement is empowering, and can help us feel more confident and even assertive in everyday life.”
© GettyA confidence booster
“I’ve never been particularly good at any form of confrontation, and I’ve often struggled with confidence,” Bryony explains. “When you’re practising Muay Thai with someone else, you learn to back yourself and understand your own potential in a controlled environment.
“Last night I was practising a specific kick with my sparring partner and she pointed out I wasn’t kicking as powerfully as I was actually able to. I wasn’t fulfilling my potential because I was worried about not being in control of my body. Having the reassurance that you’re in a controlled environment and you can trust your body and the people you’re around is really liberating.”
It’s tough!
There’s no denying that combat workouts are tough, but that’s part of the beauty, explains Nicola: “It is rare you leave class with anything left in the tank, which is always very satisfying and leaves you wanting to come back for more. No matter how you feel before you start a class, you always leave feeling energised, empowered and strong.”
Improved health
Martial arts workouts include a great deal of multidirectional moves, which personal trainer Monique Eastwood explains are key in battling bladder weakness, which is a barrier for many people when working out, especially as we reach midlife.
As for our physiques, that can see an improvement too, Nicola says: “We can increase our functional strength, muscle tone, endurance and even plyometric power.”
Read more inspiring stories on HELLO!’s Happiness Hub.
Fitness
Steffie Bryant, Alistair Brownlee to Share AI, Performance Insights at European Congress – Health & Fitness Association
From artificial intelligence to elite sport, the HFA European Congress keynote speakers will explore the forces reshaping health and fitness around the world.
By Lia Palazzo, Manager of Public Affairs
Steffie Bryant and Alistair Brownlee are set to offer the two keynote addresses at the 2026 HFA European Congress.
Artificial intelligence and high-performance leadership will take center stage at the 2026 HFA European Congress, where Keepme.ai President Steffie Bryant and two-time Olympic triathlon champion Alistair Brownlee will headline the annual gathering of fitness industry leaders.
The Congress, scheduled for September 24-26 at London Stadium in Queen Elizabeth Olympic Park, will bring together executives, operators, suppliers, investors, and innovators from more than 35 countries to explore the trends shaping the future of health and fitness.
Bryant will open the event on September 24 with a keynote examining how artificial intelligence is transforming fitness businesses. As president of Keepme.ai, she has helped clubs adopt AI-driven tools to strengthen member engagement, improve operations, and drive sustainable growth. Her session will focus on how operators can leverage emerging technology while maintaining a people-first approach. Her keynote is sponsored by Keepme.ai.
Brownlee will headline the second day of the Congress, sharing lessons from Olympic competition, entrepreneurship, and health innovation. The only athlete to win two Olympic gold medals in the individual triathlon, Brownlee is also founder of sports nutrition company truefuels, an investor in health and wellness companies, and co-founder of the Brownlee Foundation, which promotes youth participation in sport.
The speaker lineup reflects this year’s Congress theme, One Vision. One Voice., which focuses on the role innovation, collaboration, and leadership will play in the next chapter of the global fitness industry.
In addition to the keynote presentations, attendees will hear from more than 40 speakers from the fitness sector and related industries addressing trends, GLP-1 usage and exercise, emerging markets to watch, investment opportunities, retention, payment ecosystems, corporate wellness, community initiatives, and more. The full schedule can be viewed here and includes time to connect with suppliers in the Sponsor Marketplace. On September 26, attendees can participate in club and studio tours across London. The club tours can be added at the time of registration.
Presented in partnership with ukactive and hosted by industry leader David Minton of EVOLVE, the HFA European Congress is the industry’s premier European event, offering business leaders insight into emerging trends, new technologies, and opportunities shaping the future of the industry.
...RED FLAG WARNING REMAINS IN EFFECT UNTIL 11 PM PDT SATURDAY FOR GUSTY WINDS AND LOW HUMIDITY FOR THE SIERRA FRONT... * Affected Area...Fire Weather Zone 420 Northern Sierra Front including Carson City, Douglas, Storey, Southern Washoe, Western Lyon, and Far Southern Lassen Counties. * Winds...West 20 to 30 mph with gusts up to 45 mph. * Humidity...Afternoon minimums of 12 to 20 percent. * Duration...2 to 5 hours Friday with 3 to 8 hours Saturday. * Impacts...The combination of gusty winds and dry fuels can cause fire to rapidly grow in size and intensity before first responders can contain them. PRECAUTIONARY/PREPAREDNESS ACTIONS... Avoid outdoor activities that can cause a spark near dry vegetation, such as yard work, target shooting, or campfires. Follow local fire restrictions. Check weather.gov/reno for updates and livingwithfire.info for preparedness tips. &&
...LAKE WIND ADVISORY REMAINS IN EFFECT UNTIL 11 PM PDT SATURDAY FOR WASHOE LAKE... * WHAT...Southwest winds 20 to 30 mph with gusts up to 45 mph for Washoe Lake. * WHERE...Greater Reno-Carson City-Minden Area. * WHEN...Until 11 PM PDT Saturday. * IMPACTS...Small boats, kayaks and paddle boards will be prone to capsizing and should remain off lake waters until conditions improve. * ADDITIONAL DETAILS...Winds may briefly subside tonight before increasing again early Saturday morning. PRECAUTIONARY/PREPAREDNESS ACTIONS... Check lake conditions before heading out and be prepared for a sudden increase in winds and wave heights. Consider postponing boating activities on the lake until a day with less wind. &&
In 2025, the global Virtual Reality fitness market was estimated to be worth between $30 – $50 billion dollars and by the mid 2030’s, it is likely to be estimated to be worth up to 400 billion dollars. Big name companies like Meta, Apple, Sony, Samsung and Nike, are investing a lot of money into the field.
One 2025 study by the University of Victoria found that more people utilising VR fitness programs were exercising for longer periods of time. VR based fitness users actively worked out sessions that were an average of 34% longer and VR fitness users were also 2.2 times more likely to complete weekly physical workout requirements than users of traditional home workout equipment.
The real question is, how viable is the market and how much of an opportunity is there for VC-funded startups that are working on the future of fitness technology?
Why Virtual Fitness is Worth Watching
VR fitness is built to solve the problem of the dropout of users of home fitness programs. According to studies, traditional home workouts suffer from dropout rates of 50% within three months. Repetitive workouts become boring and are a drain on motivation.
However, exercising in VR allows fitness to be gamified and VR fitness studies have uncovered an important phenomenon: users perceive their heart rate and effort to be lower than it is and are likely to work out even harder than in traditional settings.
Can You Actually Become Fitter With VR Fitness?
There is no shortage of virtual fitness games out there and yes, you can actually become fitter through a faster heart rate and all while ‘playing a game’ that might not seem so exhaustive when compared to the gym. Active VR games can create an effective aerobic workout and burn calories on par with biking or light jogging.
These games produce real results and the research backs it up. Active VR workouts consistently produce heart rates in the aerobic zone. Game examples include Beat Saber, Supernatural, Les Mills Body Combat VR and Thrill of the Fight.
Opportunities to Expand into Mental Well-Being Through VR
VR fitness isn’t just about physical output. Immersive environments have documented effects on stress and mood, exercising in a virtual forest or on a clifftop coastline produces different psychological responses to a gym mirror.
This mental wellness dimension is opening a new product category: VR fitness platforms that blur into mindfulness apps, targeting the significant overlap between corporate wellness programmes and mental health investment.
What Are The Limitations of Virtual Fitness?
Currently the biggest weakness in VR fitness is the lack of options for strength training. The types of movements that build and maintain muscle mass, like squats and deadlifts, can’t be effectively done in VR without some added equipment. One of the few companies that have started to tackle this problem is Black Box VR, which offers gyms combining VR and cable resistance.
Startups Worth Keeping an Eye On in The VR Fitness Sector
There are a handful of innovative startups in the VR fitness industry that are worth watching in 2026 and beyond- from subscription-based fitness tools to interactive challenges that help increase stamina and even strength:
Supernatural
In 2023, Meta completed its acquisition of Supernatural and integrated the VR fitness platform into the expanding Meta Quest ecosystem. The service offers users daily workouts set in immersive real-world locations, enhanced by licensed music and guided instruction.
As a subscription-based platform, Supernatural has consistently demonstrated some of the strongest retention rates in the consumer VR market, highlighting the viability of the VR fitness subscription model. In 2026, Meta announced that Supernatural would be spun off into a new independent company, Supernatural Health, led by the platform’s original founders. Supernatural Health is expected to relaunch in autumn 2026 with higher subscription pricing, reflecting a renewed focus on growing the platform as a standalone fitness business.
Black Box VR
Purpose-built VR gyms seem to be the focus of Black Box VR. Combining resistance machines and immersive environments is an interesting approach, especially with the existing VR home ecosystems providing frictionless workouts. Black Box VR’s franchise model suggests that they believe the hybrid VR/gym model will bring an edge over the competition when compared to only a software solution.
HOLOFIT
HOLOFIT is a virtual reality fitness platform developed by Holodia that transforms cardio workouts into immersive experiences. Using a VR headset, users can row, cycle, run, or perform bodyweight exercises while exploring virtual worlds and completing interactive challenges.
The platform connects with rowing machines, exercise bikes and ellipticals, making workouts more engaging and motivating through gamification, virtual coaching and online competitions.
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