If you are an MMA fan and have been looking to switch up your workout routine, we have some MMA training routines that will help you stay on track to conquering your fitness goals. You don’t need to have ever set foot in the octagon to try this MMA workout or even need to have access to an MMA gym. These are home workouts for which you need minimal equipment, such as a jump rope, kettlebell, or plyometric box. These MMA workouts will help with your overall physical condition while improving your agility, speed, strength, and muscular endurance.
Another name for these MMA workouts is “metabolic conditioning,” or MetCon for short. Metabolic conditioning workouts are very popular amongst MMA fighters because they help them stay in peak condition and help them develop and maintain their fighting skills. Metabolic conditioning workouts are especially great if you are trying to get leaner because they burn a ton of calories during the workouts and keep your body burning more for several days after you finish the workout.
This is an excellent way to start if you have never performed these types of workouts. After completing this beginner MetCon workout a few times, you should be ready to move to our intermediate and advanced workouts. Perform this workout for 20 total minutes with as many rounds as you can possibly do. Rest for 2 minutes between rounds.
- Push-ups – 10 reps
- Jump squats – 10 reps
- Walking lunges – 20 total steps
- Calf jumps – 10 reps
- Bicycle crunches – 30 seconds
Perform this workout for 40 minutes with as many rounds as you can possibly do. Rest for 2 minutes between rounds. Use a weight you feel comfortable with for the kettlebell.
- Burpees – 15 reps
- Mountain climbers – 45 seconds
- Squat jumps – 20 reps
- Triceps Dips – 15 reps
- Plyo lunges – 40 seconds
- Jump rope – 45 seconds
- Kettlebell swing – 20 reps
Perform this workout for 45 minutes with as many rounds as you can possibly do. Rest for 2 minutes between rounds. Use a weight you feel comfortable with for the kettlebell.
- Kettlebell clean and press – 15 reps
- Plyo push-up burpees – 20 reps
- Turkish Get-Ups – 15 reps
- Kettlebell swing -20 reps
- Plyo box jumps – 15 reps
- Kettlebell overhead squats – 20 reps
- Kettlebell renegade row – 40 seconds
- Bicycle crunches – 45 seconds
* You should always consult your physician or other healthcare provider before changing or starting an exercise program.
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