MMA Workouts At Home. Quick Guide

Fighters don’t quit. MMA fighters? Well, they’re no different except that know more moves than the average fighter. Mixed Martial Arts (MMA) requires dedication and practice equipment.

It’s quite possible that practitioners may not always be able to make it to the gym or have professional-grade equipment at home. But then, as we said, fighters don’t quit. Here is a comprehensive guide to an MMA workout at home. Before that guide, you should know the mantra:

Keep yourself sharp even outside the gym.

You may not require professional equipment. However, you surely would want to look out for a space big and ample where you can practice mixed martial arts without worrying about touching a wall or hitting an object.

We suggest that you practice in an open area like your backyard. You would hardly find a space as beneficial as the natural surroundings. Other areas with enough vacant space would be a dedicated room, basement, or a rooftop.

Shadow Boxing at home – creativity unleashed

In an MMA workout, shadow boxing precedes other activities. It is a fantastic way to get your body warmed up for the routine.

Beginners may get the hang of the sport and practice their moves in front of a mirror. Refinement and timing should be impeccable if an individual intends to win matches.

The experienced fighters would probably get bored with a clockwork-like routine. They’re free to be creative and should discover their own moves that’ll help them knock out an opponent.

Martial arts require focus and physical precision. Practitioners may start from the essential single or double punch move; however, the practice should evolve. Advanced steps and full-body movement, as if simulating a real match, should be the ultimate target.

Tip: It is good to use mirrors to observe yourself while practicing. Videos shot from your phone may do the job better. Review recorded videos to review your style, perhaps when you are on the treadmill.

Starting up



Before any sport, you must warm-up and get the body ready for quick and complex moves. The warmup phase need not be a coordination of all the body parts. The goal should be to ensure that the feet, legs, hands, neck, and head get enough blood flowing.

Single techniques

Pick your unique favorite technique and start practicing. Start from single moves. We have some of the listed out for you:

  • Single jab
  • Triple jab
  • Double jab
  • Punch while moving
  • Stepping back
  • Stepping on
  • Faking
  • Body and head movement

Practice like you’re in the ring

Combo techniques


Once you’re done with the singles, practice out your favorite combos. Here are some combos along with an explanation of the advantage you get in the ring when you perfect these combos.

  • Jab-Right Cross – Probably one of the most basic moves, this is a super-effective combo. Perfect it, win the game. Your opponent may be off guard, and you gain an advantage on the fast jab. The right cross takes the head off.
  • Jab-Jab-Cross – The double jab and cross is a versatile boxing combo. This combination can be extremely tricky and go against what your opponent may be expecting.

This combo has many variations, too – “hard, hard, hard,” “fast, fast, hard,” “hard, fast, hard,” “feint-hard-hard.” Master the moves and be the ringmaster.

  • Jab-Cross-Hook-Cross – This is the left-right-repeat combination. Land three power punches and practice this necessary move. Surely you would give some competition to your opponent.

Multiple combos are considered “standard” for beginners. We are not explaining the plain and simple. You may read about the combos, or better, invent your own.

Use both stances – Orthodox and Southpaw for a comprehensive learning experience

With dedicated practice, you’d run out of options on simple and combo moves. The next logical move is to progress to advanced MMA moves. Here are some of the better ones:

  1. Left Hook Kick, Straight Right, Left Hook, Right Hook Kick
  2. Jab, Straight Right, Left Hook, Right Spinning Back Kick
  3. Jab, Straight Right, Right Hook Kick
  4. Straight Right Hand, Left Hook, Straight Right Hand

As you progress further and have enough mastery of the moves, maybe you could go on an offensive stance and use your elbows or step into the kick.

You may use a small object and place it on the ground to serve as a marker for the opponent’s position. Use that marker to understand how much you need to step forward when you’re on an offensive stance.

Conditioning the heart

Merely having perfected your MMA techniques is not enough. The engine that drives you should be well-conditioned to allow you to become a lean-mean fighting machine. Yes, we are talking about your heart.

While weight loss helps body agility, strenuous exercise improves cardiac muscle strength and ejection fraction (EF). EF determines how much blood the heart can pump in one beat.

An MMA fighter’s heart rate has very high variability and during the peak of the fight, you wouldn’t want your heart to struggle to provide blood and oxygen to those muscles.

High-Intensity Interval Training (HIIT) is an exercise regimen where the individual does high-intensity exercises with a short recovery period between subsequent steps. This forces the body to go into anaerobic respiration since the usual method of energy production is no more enough.

Workout routine

Focus on the whole body. The strength of the weakest part of the body is your maximum strength

Fighting is not about some steps that should be followed. It is the sum of its parts. If you focus only on a specific group of muscles or body parts, you will leave the other parts unconditioned. Any strike on those weak points could help take your opponent to take advantage.

The routine consists of three phases:

  1. Warm-up
  2. Circuit workout
  3. Cooldown


Few 25-meter sprints should get the body ready for more powerful exercise.

  • Run a 25-meter sprint and return to your starting position by walking back
  • Continue for 5 minutes

During this phase, your heart rate increases, and the muscle tone changes to prepare for the high-intensity exercise.

Circuit workout

  • How to do a burpee
  • Stand in ease position with your hands to the side
  • Squat by bending your knees
  • Put your hands on the ground so that they bear a lot of body weight
  • Get yourself in the push-up position
  • Reverse these steps by jumping and combing back to a straight and erect posture
  • The last step, where you get straight should be through a powerful jump
  • Repeat
  • How to do a jump-squat
  • Stand straight with your feet apart
  • The jump squat is a regular squat except that when you get up, you jump powerfully
  • Repeat
  • How to do matrix pushups
  • In the regular pushup, you move your torso up and down in response to gravity
  • During a matrix pushup, while you’re down, circle the body clockwise around with your torso as the axis
  • In the next step, when you’re down, circle the body counterclockwise
  • Repeat

Apart from these exercises, there is jumping rope or shadow boxing.

Here’s the exercise regimen for you – simplified

Step # Exercise Alternate Exercise Duration Break duration
1 Shadowboxing Jump Rope 30 – 45 seconds 30 seconds
2 Burpees 30 – 45 seconds 30 seconds
3 Shadowboxing Jump Rope 30 – 45 seconds 30 seconds
4 Jump Squats 30 – 45 seconds 30 seconds
5 Shadowboxing Jump Rope 30 – 45 seconds 30 seconds
6 Matrix pushups 30 – 45 seconds 30 seconds
7 Cooldown

There are many combinations that you may practice using the table and routine specified.

The total exercise duration is 3 minutes to 4.5 minutes, with a total of 3 minutes of break. It is recommended to have music playing in the background so that you may keep track of time, and your mind can divert itself from the strain on the body.


The body needs a proper cooldown process. It is harmful to go and sit on the couch after an intense workout.

Said simply: Muscle fibers work somewhat like rubber bands. You stretch the band too fast – it may break. You release it too hard – it jerks.

Similarly, muscle elongation is more lasting when you have a proper cool-down routine which may consist of light jogging or cycling.