You don’t need to be a pro MMA fighter to train at home. But anMMA workoutcreated by an experienced fighter can help you feel like one. Chris Camozzi, a UFC veteran, is gearing up for another big fight. He created anMMA workout you can do at home.
All you need is a heavy bag, boxing gloves, hand wraps, and a jump rope. This workout will enhance your conditioning and help you achieve fitness in a short time.If you can’t get to the gym, try the reward round. It’s an equipment-free circuit workout. This routine mimics the heart rate changes that MMA fighters experience during a big fight.
WhatIs a MMA Fitness Workout?
An MMA fitness workout is a full-body high-intensity routine. It mixes striking and grappling with classic strength and conditioning exercises. This combination helps build functional strength, endurance, and agility. These workouts include punching, kicking, wrestling, and ground control. They boost cardiovascular fitness and help build a strong, flexible body.
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Top 5 Best MMA Fitness Workout at Home 2025
1: Hop Rope
Jumping rope is an amazing way to raise your heart rate (which is imperative at the starting of your workout) since it combines cardiovascular work out with deftness, speed, and coordination. In this article, what you want to know about theMMA strength and conditioning program?
However, Camozzi concedes it can be extreme for apprentices. If you're modern to bouncing rope, he recommends beginning with five, one-minute rounds with one-minute rest between sets.
You need it to be troublesome, but it shouldn't be so difficult that it closes your workout," he says. "Discover the adjust based on what your wellness level is when beginning out.
Beginner Option
- 1 miniature of hopping rope
- 1-minute rest
- Repeat five times
- Intermediate Option
- 3 minutes hopping rope
- 1-minute rest
RepeatFiveTimes
- Advanced Option
- 5 minutes bouncing rope
- 1-minute rest
- Repeat five times
When you've completed your bounce rope rounds, take a water break, wrap your hands, and put your gloves on. Keep this MMA workout break as speedy and productive as possible.
2: Shadowbox
The shadowboxing part of your workout is discretionary, depending on how much time you have. Shadowboxing is beautifully clear: you’re competing with a non-existent partner. You throw punches and move around an imaginary ring.
Yet, fair since it's a straightforward workout doesn't mean you ought to take it gently. Thrust yourself and work at a speedy pace with quick punches and footwork, Camozzi says.
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Camozzi ordinarily completes two to three 5-minute rounds of fast-paced shadowboxing. Choose a quick 5-minute circular if you're short on time. If not, skip it altogether and dive into the intense sackMMA Fighting game.
All Levels
- 5 minutes shadowboxing at a quick pace
- 1-minute rest
- Repeat up to three times
3: Overwhelming Sack Work
You can do overwhelming pack work alone or with an accomplice. In a perfect world, you ought to be utilizing hand wraps and great boxing gloves for this MMA workout. Camozzi's busy pack schedule includes three 5-minute rounds. A short break follows each round. Each circular centers on a distinctive aspect of training.
The 5-minute circular is like the first one but focuses only on kneeing and kicking moves instead of boxing. The goal of this MMA workout is to keep a quick pace and high volume for the entire 5-minute round. Feel free to get creative!
The third 5-minute circular puts everything together, combining punching and kicking. This will debilitate you, but do your best to keep your concentration up—it's as if 5 add up to minutes of work.
Give yourself one diminutive to rest between the five-minute rounds. Take this as add up to or dynamic rest, depending on how you feel. Camozzi uses his minute-long breaks for core work.
He does crunches or sits down. He wraps his legs around the pack and does sit-ups. He adds two light punches with each sit-up beat. After finishing all three rounds of thisMMA workout, take a 2- to 3-minute water break before moving on.
4: The Burn-Out Round
The burn-out circular of your MMA workout is like a last, high-intensity fight between you and the pack. Perform this move alone or with a accomplice. In the event that you do it alone, you truly have to challenge yourself, Camozzi explains.
All Levels
Set an interim timing app to time five interims of 30 seconds of work and 30 seconds of rest. If you’re doing this MMA workout alone, push yourself hard for the 30 seconds of work. Then, rest for 30 seconds. If you're working with a accomplice, you'll switch off: one of you does work whereas the other rests:
- 30 seconds punches as quick and difficult as you can
- 30 seconds rest (or your accomplice performs their work interval)
- 30 seconds kicks as quick and difficult as you can
- 30 seconds rest (or your accomplice performs their work interval)
- 30 seconds punches as quick and difficult as you can
- 30 seconds rest (or your accomplice performs their work interval)
- 30 seconds kicks as quick and difficult as you can
- 30 seconds rest (or your accomplice performs their work interval)
- 30 seconds punches as quick and difficult as you can
- 30 seconds rest (or your accomplice performs their work interval)
Core Work and Push-ups
Complete two to three sets of push-ups, performing as numerous as conceivable for each set whereas keeping up great frame. Wrap up your MMA workout with ab works out, counting boards, sit-ups, medication ball angled turns, and leg lifts. Including fair 5 to 10 minutes is a incredible way to wrap up your MMA workout.
Bonus Circular: Equipment-Free Conditioning Circuit
There's a arrangement if you do not have to get to an overwhelming sack or need to do your MMA workout in a little space. Matt Marsden, a wellness teacher at Reference Point College in Leesburg, Florida, saysMMA fighterslove this workout.
They often travel and sometimes need to train outside a typical gym. Marsden has a background in Brazilian Jiu-Jitsu, Judo, boxing, Muay Thai, and Tae Kwon Do.
Bodyweight conditioning is as critical as tossingpunches in MMA workouts, he says.Fighting through a series of coordinated conditioning rounds is a great way to mimic the training MMA fighters do. Marsden offers the followingMMA workoutas a great example:
- 1-minute push-ups
- 1-minute mountain climbers
- 1-minute plank
- 1-minute burpees
- 1-minute crunches
Rest for 1 minute after the 5-minute circuit, like in an MMA fight. Then repeat, doing a total of three rounds. After finishing the three bodyweight rounds, Marsden suggests you end with one final, high-intensity circuit.
Perform 5 to 10 intervals of 30-second work and 30-second rest, where you sprint or bounce rope as quickly as you can.Switch between higher- and lower-intensity workouts in your bodyweight circuit.
A Word From Verywell
There isn't a home-based MMA workout that totally mirrors the adrenaline surge of getting in the cage with another warrior. If you’re serious about mixed martial arts, find a gym with coaches.
They can help you learn the skills you need to get through three tough rounds. When putting on wrist wraps, it's also supportive to get a pro's help to guarantee they're being connected correctly.
It’s not fair to throw a punch or kick. You need to learn how to hook, wrestle, break free from holds, and take a punch without hesitation. Whereas they can offer benefits, home-based workouts can only take you so far in the MMA experience.
