Very few athletes on the planet are as well-rounded, conditioned, functionally strong and lean as mixed-martial arts (MMA) fighters. Think UFC superstars like Ronda Rousey, Amanda Nunes and Rose Namajunas.
These women are tough, well-respected and in amazing shape.
Want to be a little more like them, at least from an “in shape” standpoint? (You know, minus all the blood and broken bones.) Try the following MMA high-intensity interval training workout, designed by Charlotte, North Carolina–based Adam Zart, a strength and conditioning coach and instructor at Hayastan MMA.
Similar to Zart’s boxing HIIT workout, this a great conditioning routine that can be done at home with no equipment — albeit slightly more involved.
“This MMA workout is essentially an advanced version of the boxing routine,” Zart says. “You’re doing bigger movements and more variety of strikes. There’s also added ground work in the form of burpees and mountain-climber variations, since MMA isn’t just about being on your feet like boxing. The ground stuff makes for a completely different type of cardio than standing.”
Equipment Needed:
Bodyweight only, plus a timer; jump rope optional but recommended.
Time Commitment:
Roughly 25 minutes, with an option to extend the workout up to 34 minutes for highly advanced and conditioned individuals.
Warm-Up
Do the following exercises one after the other without resting in between moves, keeping the intensity moderate. Do 45 seconds of work for each of the following moves:
- Jump Rope (or simulation)
- Butt Kicks
- Jump Rope (or simulation)
- High Knees
- Jump Rope (or simulation)
- 4-Way Jumping Jacks
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