MMA Workout Routine: How to Make Your Body Look Perfect Using Effective Exercises - Combat Sport Events

MMA Workout Routine: How to Make Your Body Look Perfect Using Effective Exercises


W.O Time – 30 mins

Warm-up – 10mins

Exercises – 5

This article was made with the frame of mind of an MMA fighter but in a public gym setting. This is my quick go-to guide to work on my explosive movement. The MMA workout routine is perfect for everyone. The set of exercises relates to fitness or gym workout training sessions. Using the MMA plan, you will lose unwanted weight, train muscles, and learn how to gain more strength. The workouts have been developed by professionals. It’s sure to get you sweating. In the guide, you will find a routine to get your body in the right conditioning.

This quick guide consists of

  • Warm-up
  • Burpees
  • Ballistic ball throws
  • Split Lunges
  • Floor Dumbell Press
  • Seated ab circles, Crunches, Plank and Mountain Climbers

The MMA training routine looks easy but trust me it is hard. If you want to feel and look better, you need to exercise like a real fighter. The program is focused on leg exercises and lifting activities. You need to go through all the stages and cope with the intense schedule to get the body of your dreams. You will get the body of Jon Jones by using MMA workouts. 

Before we get into the MMA workout program, maybe a tiny bit of information in case you aren’t sure exactly what MMA is.

What Is MMA Training Routine: A Short Guide Before You Start Using the Program

Mixed Martial Arts is a combat sport including several different disciplines of martial arts training. MMA allows striking and grappling, both standing and on the ground, using techniques from various combat sports and martial arts. Mixed Martial Arts is one of the toughest sports in the world both mentally and physically which is why you should try this intense MMA workout routine.

People often look at the likes of UFC, Bellator, ONE Championship and their calibre of fighters and think that they would like to train like that using MMA training routine. So throughout this article, we will show you how to achieve a great MMA workout from your gym.

MMA Fighter DJ

What Is MMA Workout Program and How to Use It Correctly: A Simple Guide

With athletes such as Conor Mcgregor and Jon Jones bringing newer audiences to the sport, the growing interest in MMA training methods and workouts has increased dramatically over the past few years. MMA training typically consists of several disciplines such as Muay Thai, Boxing, Ju-Jitsu, Wrestling, etc.

Training for an MMA athlete entails sparring for these disciplines, pad work, strength, and conditioning, etc. 

However, this programme is for you if you do not have access to an MMA gym meaning bags, mitts, sparring partners, etc. Throughout this article, we describe 5 exercises that you can use in your average regular gym to train like an MMA fighter. MMA is a tough sport so be ready to feel the burn.

MMA typically 3-5, 5-minute rounds consisting of high tempo combat style training acting as a full-body MMA workout.

Throughout this training program, we will look at doing 25 minutes of intense training with a 10-minute warm-up and 5 minutes of cool down. MMA workout program is your chance to become fit and endure more. This program will keep you lean, strong and keep your endurance up. 


AerDyne or Assault bike for MMA cardio

It is necessary to work out properly. Starting with the warm-up is a must. This is usually 5 minutes of the assault bike.

Use the first minute to get comfortable and warm up your body.

Pick up the pace in the second minute and then pick up the pace again and keep in the consistency until the 5th minute.

If you do not have an assault bike it treadmill or cross trainer will also do.*I often use a skipping rope for my warm-up.

1st Exercise

Burpee movement

Now that you’re good and warmed up it’s time for your first exercise. MMA exercises will make you feel a real burn. Everybody hates burpees but they are such a great way to build strength and bursts of speed.

Start in the pushup position. Make sure your back is straight. In a quick motion bring your knees towards your stomach and then explode up reaching your hands above your head.

Repeat this for 1 minute. With a 30 second rest.

Repeat this process until you have 4 minutes and 30 seconds done then for the last 30 seconds get ready and set up your next exercise.

Take 1-minute break

2nd Exercise

Man using ballistic ball for mma

The second exercise consists of ballistic or medicine ball throwing. Start in your stance your left leg facing the wall and push your arm through the ball and toward the wall while twisting your hips and using your feet correctly as you can see in the image right. Once the ball hits the ground repeat immediately collect the ball and repeat using the opposite leg and arm. This is a great exercise to work on explosive power and speed while engaging several muscle groups.

Repeat this for 1 minute. With a 30 second rest. 

Repeat this process until you have 4 minutes and 30 seconds done then for the last 30 seconds get ready and set up your next exercise.

If your gym doesn’t have room for a ballistic ball then a good alternative is the cable machine. Using the same stance power out with the cable mimicking a punch and slowly release your arm back.

Don’t forget to rotate your hips and twist on the ball of your foot just like you would if you were throwing a straight punch. Do one side for 30 seconds and swap to the other for another 30 seconds. Follow this with a 30-second break and then repeat. 

Take 1-minute break

3rd Exercise

Woman Lunging MMA

The third exercise from the MMA fighter workout routine

is Split Jumping Lunges.

You can use kettlebells or dumbbells for this exercise if you wish but if you can’t leave them out is also fine.

This exercise moves your legs in a scissor motion using one leg to step out while the other drops the knee toward the ground like in the image left. 

Keep your back straight and power up, swapping legs immediately.

Try not to touch your knees off the ground if possible at all. This exercise will work on your balance, speed, and leg power.

Repeat this for 1 minute with a 30-second break.

Follow this process until you have 4 minutes and 30 seconds done then for the last 30 seconds get ready and set up your next exercise.

Take a 1-minute break.

4th Exercise


Floor Dumbbell Press. For this, you want to find a dumbbell weight that you can do 10-12 reps max with.

Once you have them carefully sit down on a mat with the dumbbells on your thighs.

Lie back slowly maneuvering the dumbbells to a bench press-like position. 

Keeping your arms straight, power up and extend your arms. Slowly return your arms towards the chest until your elbows touch the mat and then repeat the process for 10-12 reps. Similar to the medicine ball throws this will build your explosive power and ability to punch with power.

Follow this process until you have 4 minutes and 30 seconds done, then for the last 30 seconds get ready and set up your next exercise.

Don’t forget to take a 1-minute break.

5th and final exercise

MMA Fighter Preparing Bandages For MMA Training.

For this exercise, we are going to hit the mat and train our abs.

Seated ab circles. Sit on the ground placing hands either side on the mat to stabilize.

Feet together and circle clockwise for 60 seconds. After 60 seconds switch the opposite direction.

Following that exercise, you can rest for 30 seconds and then straight into mountain climbers.

Drop into the plank position and using your opposite knee come up toward your elbow and same with the other knee.

Constantly switching for 60 seconds.

Rest for 30 seconds and then into crunches.

Lie on the floor with your feet flat hands up in the guard position and bring your head toward your stomach and tighten in your core.

Slowly lie back down and repeat for 60 seconds.

Rest for 30 seconds and then into a front-facing plank.

Hold the position while tightening your core for 60 seconds.
Finally, you’re done. Great job. You have just completed my gym MMA workout.

Cool Down

Stretches are a great way to cool down gradually and stretch your muscles out while also creating flexibility. Do your usual cool down and stretching making sure you target all muscles used in this workout.

MMA Workout Program for the Athletes: The Best Workout Program You Should Try

Like I stated at the beginning this workout is simply intense and sure to make you feel the burn. This is a simple workout to do in any gym or to simply incorporate these exercises into your gym session.

This workout will have you chiselled like a UFC pro in no-time, increasing your strength, endurance, explosiveness all without any MMA equipment.
This is one MMA Workout that will get you in shape.

If you liked this article stay tuned for my Boxing gym workout programme. And check out the Killer Mike Tyson Workout Routine here.

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