Kick boxing
Strength and cardiovascular fitness
As its name implies, this is a kicking and punching contact sport (against pads or an opponent), so builds all-over body strength. A 10-stone person burns about 650 calories an hour. 5 stars
Stress-busting
An aggressive sport that’s perfect for working out any pent-up frustrations. It also requires great focus, helping to empty your mind of troubling thoughts and day-to-day stresses. 5 stars
Avoiding injury
Injuries are rare, but they may include sprains and strains from performing a move, or bruising from accidental contact. 4 stars
Brain-boosting
Helps build sharp reflexes for evading and attacking when sparring with a partner. Using a variety of kicks and punches in an effective sequence at speed also challenges your brain. 5 stars
Flexibility
The kicks are generally aimed at higher than hip height, developing excellent flexibility in the hip and pelvis area. Some kicks require you to be almost in standing splits. 4 stars
Capoeira
Strength and cardiovascular fitness
Originated as a form of self-defence disguised as a dance by slaves, this develops incredible agility and strength. A 10-stone person burns about 480 calories an hour. 4 stars
Stress-busting
Competitive but not aggressive – it’s played within a ring of people, called a roda, and is accompanied by music and singing, so has a social aspect. It also requires intense focus. 5 stars
Avoiding injury
This depends on the style and whether it’s full-contact, but there is a risk of sprains and strains, or contact injuries such as bruises (headguards and padded gloves can help prevent these). 3 stars
Brain-boosting
You’ll develop a good sense of rhythm set to the African/Brazilian beats of capoeira, plus you learn to sing in Portuguese. Avoiding an opponent’s attack requires a great sense of timing. 5 stars
Flexibility
Even better for developing flexibility because of its acrobatic moves. As with kick boxing, they sound daunting, but can be learned over time. 5 stars
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