Here Are the 5 Popular MMA Workouts You Can Do at Home

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Mixed Martial Arts or MMA is one of the most well-known sports in the world. An MMA fighter’s training fundamentals include strength, agility, flexibility, and stamina. Now, if you’re stuck at home without access to a gym, try a home workout. 

True MMA fighters do not allow their surroundings to affect their training. Even if you are unable to join an MMA gym or cannot now afford a gym membership, there are still alternatives to get a solid outcome from home training. 

How Many Hours will you Spend on MMA Training per Week?

You may do MMA training at home if you are dedicated and determined. However, if you’re like most individuals, you’re probably curious about how long an MMA home workout takes? Because you’ll be repeating the same exercise routines, each training session should last 10 to 30 minutes. If you’re new to MMA, one and a half hours of training every day is ideal.

Furthermore, if you eat healthily and maintain a healthy lifestyle, you will see benefits much faster. Listed below are the workouts that would develop your MMA fighting skills, power, and stamina!


Shadowboxing is an effective MMA exercise plan since it helps you warm up and allows you to train hard. While standing up, assume your stance and raise your fists up to head level, just like how you’d perform a strike. Throw short, quick punches or simple 1-2 combinations while shadowboxing. To add more intensity, you can also practice head movement, footwork, and body movement.

This should last five to ten minutes on average to notice effects. A 5 to 10-minute round with a 30-second rest is advisable for professional fighters. In any case, you are free to choose the concept that best fits your needs. If you want to win your UFC betting matches, make sure to choose the fighter with the best striking. With that said, you can be sure that an elite MMA fighter with excellent striking incorporates shadowboxing in their training.

Jumping Rope

Jumping rope is a simple but effective workout. This will help you gain endurance while also improving your agility. Enhanced endurance gives you a surge of energy, which shows in your movements, giving you more force when executing your punches and kicks. 

Every day, do five minutes of jumping rope with a one-minute pause. If you’re a newbie, you can follow the one-minute rule (1 minute of continuous jumping rope/1 minute of rest/repeat for five times). However, if you’ve progressed above the novice level, it’s recommended that you raise the time to three minutes while maintaining the one-minute rest break.

If you increase the time duration, you’ll be capable of jumping rope for ten to fifteen minutes straight, much like the professionals do to warm up their bodies.

Workout Using Heavy Bag 

The next MMA workout routine that one must be able to perform is a heavy bag workout. As the name implies, this sort of workout is punching and kicking a large bag. It’s preferable to go five to ten minutes straight with a 30-second rest in between rounds. 

Striking the heavy bag will promote great flexibility and blood circulation and significantly improve your fighting skills. To avoid harm when striking a punch or kick, make sure the heavy bag is securely tied and light on both hands and feet. Also, always use the right types of gloves, shin pads, and all the other safety gear required when performing strikes to the heavy bag.


Burpees are a terrific way to get your heart rate up while exercising. This is well-known for being an excellent way to burn excess body fat and strengthen your chest, back, shoulders, and legs.

To perform burpees: 

  • Stand with your feet slightly apart, straight up on your heels.
  • Do a brief squat by pressing your hips forward and bending your knees.
  • Put your hands in front of you. Similar to a pushup, your body should land in a plank position.
  • Return to a standing position on your heels with your hands lifted in the air.

Repeat for 30-45 seconds, with resting in between. Doing 3-4 rounds is an option for you, depending on how tough you want your workout to be. 


Doing some stretching properly is necessary and can be done prior to or after the workout. 

Before a workout, stretching is vital for ligament and muscle elasticity. Stretching prepares your body for possible stressors and allows it to work through its complete range of motion, and performing a matrix stretching after your MMA workout is essential. 

For cooldown sessions, stretching helps relax your body. An abrupt stop while working out can lead to sore muscles. By cooling down properly and doing stretches, you’re avoiding injury and speeding up the time your muscle heals. You can also do slow jogs while slowly rotating your arms as part of your cooldown routine.


The MMA workouts listed above can help you learn the sport. These will also improve you both physically and mentally if they are correctly planned and done. We hope that the information provided here will assist you in improving your agility, stamina, strength and flexibility, and general efficiency. Keep in mind also that rest is equally important after every workout because so our bodies can recover. 

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