15 MMA Training Workouts You Can Do At Home Easily!

Successful MMA fighters boast lean and athletic physiques. They are among the fittest athletes in the world.

They need a lot of strength to land lethal kicks, execute crippling submission holds and even master various fighting disciplines.

As someone who is just starting out, it is important to understand that strength and conditioning are essential if you want to stand out from the rest. You should develop a plan that fits your needs and helps you achieve your goals.

That said, home workouts are quite convenient and a great option for you if you can’t afford a gym membership.

The only thing you need to get started is a wide open space and a whole lot of workouts to enhance your MMA game.

Keep reading to find out more about helpful MMA training workouts you can do at home…

Weighted Walking Lunges

Stand up with dumbbells in your hands. Take a long step out ensuring that the front knee is aligned over the heel.

Drop the back straight down such that it almost touches the floor. Stand whilst bringing the rear foot forward. Repeat the above steps in a walking fashion.

Tae kwon do squats

Adopt a wide horseback riding stance then perform a controlled single leg squat. Use flexibility and balance and flexibility when you pause at the bottom of this move. Repeat the same procedure to perform a single leg squat with the other leg.

This workout targets the lower body, thus improving stability and strength.

Dumbbell deadlift

Place your feet 2-3 inches wider than the shoulder witch. Bend your knees and keep the back straight when you grasp your dumbbells.

Push off from the floor while pulling the shoulders back and the dumbbells in line with the shins. Reverse the steps to the starting position and repeat.

Dumbbell elbows from the sprawl

With your head turned towards the target, move your elbows rearward as far as possible. Maintain them in that position for up to 30 seconds. This workout will target the core and improve upper body pulling.

Dumbbell clean and jerk

To get started, squat and hold your dumbbells with the back straight and face forward. Swing the dumbbells in a controlled manner to shoulder position.

At the same time, gradually straighten your legs until there is just a slight bend knee rather than stand up straight. Squat slightly from the shoulder position then push the dumbbells overhead while breathing out. Hold this position for a few seconds before reversing the above steps to the starting position.

Plyometric pushups

Explode out of a pushup such that the hands leave the ground with the arms extended at the top of every rep. You will want to get started with your hands on top of a high box as it is easier than placing the hands on the floor. Repeat the reps until one minute is up.


This is a very simple workout made up of a sprawl, pushup and a jump. To get started, stand with the feet shoulder-width apart, putting the weight on your heels and arms at the sides. Push your hips back and squat.

Place your hands on the floor directly in front of you but just inside your feet then place your weight on them. Jump your feet such that you land on the balls of the feet in a plank position. This will result in your body forming a straight line from the head to the heels.

Jump again but this time, pushing the feet backwards so that they land outside the legs. With your arms overhead, jump explosively into the air then land before lowering your body to a squat position. Repeat the reps for 7 minutes with 15 second breaks after five reps.

Jump rose workout

Jumping rope is a powerful way of increasing endurance, hand-eye coordination, cardio and conditioning. There are a variety of jump rope training techniques you can do as the primary exercise or before and after the primary workout. A few of them can be found in the video below.


You will need a box or chair to perform this exercise. Place one foot on the chair with the other on the ground. Launch yourself into the air, keeping your foot firmly on the chair. Land on the foot you launched yourself with and repeat the steps with the other foot to complete a rep. Make sure your body remains straight throughout the exercise.

Clap push-ups

This is a favorite among many MMA professionals as it increases one’s striking power. Lie on the floor with the face down, feet supported by toes and hands on the floor. Push yourself upwards, ensuring that your body remains straight, until the arms are fully extended. Lower the body before quickly pushing up and clapping your hands. Descend to the original position while catching your body.

Heavy-bag burpee

This is similar to the regular burpee workout above, with the main difference being that assault the bag with alternate punches and kicks when you jump in the air. You can also incorporate 25lbs dumbbells by holding them in your arms during the jump. This is a good alternative to hitting and kicking the heavy bag.

Final Word

A dedicated involvement in most of the above workouts will help you boost your game and stand out from the rest. You will have a powerful body that has the right balance of endurance, conditioning, striking power and strength. And the best thing is that you will not have to pay for gym membership.

  • April 5, 2018
  • MMA
Click Here to Leave a Comment Below 0 comments

Leave a Reply: