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6 Best MMA Workout That You Can Do at Home

Working out has become a necessity rather than a show-off thing. Working is known to be an important thing for staying fit and healthy. Due to the pandemic, many people have started working out at home itself since it is not possible nowadays to go to the gym. Many people have already set up the gym at home as per their requirements. The equipment is easily available online at One can practice various workouts at home, such as cardio, Pilates, yoga, and more. It might be easy for general people to work out at home, but professionals who require adequate and intense training can face the issue while working out from home since they require an expert to guide them. 

One such example is MMA, also known as Mixed martial arts artists. They generally access the special gym where they get a proper workout and proper training for jui-jitsu, boxing, wrestling, judo, and other disciplines. But what if one does not get access to the specialized gym or can not go to the gym due to a pandemic? A true artist will never afford to miss the training or workout. One can do many types of workouts at home, specially designed for MMA artists. Here in this article, we will discuss some of the workouts which you can practice at home. Let’s get into the details. 


Shadowbox is the part of the workout where you practice with the imaginary partner, such as moving around and throwing punches. Here you can be in an imaginary ring. Here you would need to push yourself with fast punches and footwork. You can complete a couple of rounds of around 3 to 5 minutes. If you are running short on time, you can also consider doing a single round of 5 minutes. You can start with 5 minutes of shadowboxing faster and then take a rest of one minute. You can repeat this three times. 

Jump Rope 

Jump Rope is an excellent workout that helps raise the heart rate, which is required at the start of your core workout. If you are unfamiliar with the jump rope, you can go for five rounds of one minute each. Do not forget to take the rest in between. Some of you might find it difficult. After practicing for a few days, you can go for the jumping of 3 minutes each five times, and on the advanced level, you can go for the jumping rope of 5 minutes each for five times with the rest in between. 

Heavy Bag Workout

Heavy Punch Bag Workout can be done alone or with your partner. A heavy bag workout consists of three rounds of 5 minutes each, with a rest of one minute in between. It starts with a punching round of 5 minutes at a fast pace and high volume. After this, you can take a break for a minute. Post this. You can start working on kicking around for 5 minutes at a faster pace. Take a break for a minute after this and move to the kicking and punching round of 5 minutes faster. Post this. You can take a break for 2 to 3 minutes.

Core workout with pushups 

Exercise ball
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With all these workouts mentioned above, you can even consider getting into the pushups if you have time. You can do two to three sets of pushups while maintaining good form. After this, you can go for abs exercises such as medicine ball oblique twists, planks, sit-ups, and leg lifts. Here you would need to focus on your abs and chest. You can spend at least 5 to 10 minutes on this core workout. 

The Burn out rounds 

Burnout round is known to be the high-intensity battle between you and the bag. You can do this alone or with your partner. It is very difficult to perform this workout alone as you would need to push yourself harder. Hence, getting a partner along with you for this set of workouts is advisable. Here you can start with the faster and harder punching for 30 seconds and then rest for 30 seconds. You can repeat this process another four times to complete this set of workouts. 

Equipment Free Conditioning Circuit 

You can try this equipment-free conditioning circuit workout if you do not have access to a heavy bag or ample space for a workout. Here you can start with pushups for one minute. Then you can move to mountain climbing for a minute and a plank for a minute after that. Once done with the plank, then you can go for burpees for one minute and crunches for a minute. You can take a break for a minute after this 5-minute workout.

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