MMA Workout for Regular People - Insane Visions

MMA Workout for Regular People

MMA training is all about resistance, hardcore cardio and building powerful muscles. This workout routine is designed to do at a gym with HITT sessions, but it can be adapted to do at home if you have the basic equipment. This exercise will burn calories like no other working on the entire muscle groups.

HITT is a method of training that is short and perfect for those who have little time for the gym or long workout sessions, but intense. The entire sessions lasts around 20 to 30 minutes or even shorter with just 5 seconds of rest in between exercises. One routine will work the entire muscle group.

Warning: This routine is advanced, recommended only if you´ve been working out for some time.

The Basics

The circuit session will be compromised by a warm up, station workout and a set of grip strength moves. In total there will be 5 stations. Perform as many reps as possible in between stations for a total time of 60 seconds, then continue to the next with a 5 second rest. After completing the entire circuit, take a 60 second rest and a sip of water.

Each cycle should take no more than 5 minutes. The theory behind the training is to simulate an MMA combat situation, were fighters fight with all their strength for 5 rounds of 5 minutes each with a 60 second rest in between. This will strongly enhance your cardio and stamina.



5 minutes

25 meter sprints with fast walk backs or short trots. If you are in a small room then sprint in place. It raises your heart rate and engages muscle fibers.

Station Workout

1. Upper Body Building

5 minutes

Pushups – 15 reps

Jumping Jacks – 15 reps

Bench Dips – 15 reps

The goal is to make 15 of each, rest for 5 seconds, and go into the next exercise. Do as many reps as possible in those 5 minutes.

2. Full Body Workout and Stamina Building

Time: 5 minutes

Heavy Bag Burpees – 10 reps

Burpee Clean and Press/25-lb dumbbell – 10 reps

Burpees with 15-lb dumbbell – 10 reps

Burpees – 10 reps

Burpee is the name of the game, we move from muscle building to entire body rip out. This circuit is a bit intense, the goal is to perform under extreme levels of stress and fatigue. Builds your strength and power.

3. Cardio and Endurance

Time: 5 minutes

Fast High Knees – 10 reps

Mountain climbers – 10 reps

Jumping Jacks – 10 reps

Plank Jacks – 10 reps

Split Lunges – 10 reps

Keep the heart rate elevated and burn more calories. The goal is to increase the body’s anaerobic endurance.

4. Weight, Aerobic and Anaerobic Resistance

Time: 5 minutes

Goblet Squat – 10 reps

Squat Overhead Press – 10 reps

Triceps Press – 10 reps

Shoulder Circles – 10 reps

Bicep Curls – 10 reps

Push-Outs – 10 reps

Bent Over Rows – 10 reps

Mix all the past exercises to work out the entire muscle groups. At this point we are beyond the state of normal endurance from any type of workout exercise. It’s all about building stamina and working further from normal standards.

5. Core Building

Time: 5 minutes

Med Ball Touches – 10 reps

Tire Sledge – 10 reps

Power-wheel Rollouts – 10 reps

Band Pulls/Snap Downs – 10 reps

Once more we touch the entire muscle group, but with special attention to core building. The exercises will keep your abs tight during the entire process while working other muscle groups as well. A strong core is very important during an MMA fight, maintaining your power and balance.

EXTRA MMA Workout for Building Grip

Thick Rope Pull-Ups with tennis ball – 10 reps

Fat Bar Pull-Ups with tennis ball – 10 reps

Plate Pinch – Hold two plate’s weight plates of different weight (25lbs recommended) on each hand.

*Repeat the whole circuit (3) times.

William Hill Sportsbook

Following the physical condition of fighters can tell you which is apt to win a fight. William Hill Sportsbook is one of the best betting sites that offers great odds for MMA tournaments. By studying the fighters and their training program, you can select a winner much easily.

Beatrice Santos
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