Best Mixed Martial Arts Workouts at Home

Best Mixed Martial Arts Workouts at Home

Many consider Mixed Martial Arts or MMA as the ultimate form of combat since it incorporates a variety of kicks, punches, and grapples. Each of these moves originate from a combination of pre-existing martial arts. From boxing to Muay Thai, Mixed Martial Arts has been influenced by aspects of many older and well-known disciplines. This has led Mixed Martial Arts to promote using your entire body when engaged with an opponent. Though relatively new, it has become a popular full-contact sport due to combatants having a large arsenal of techniques at their disposal and fights being determined by how adaptable they are when on the mat.

Training to become proficient in Mixed Martial Arts can be a hard commitment. Not just because this sport requires you to strengthen your entire body so that all your muscle groups are well-rounded. You may be occupied with other responsibilities or may not be comfortable exercising around other people at a gym. If you prefer deepening your understanding of Mixed Martial Arts at your own pace, you may want to try working out at home. 

Working out at home has its advantages. You do not have to waste time commuting between your home, your workplace, and a gym. Why travel so much distance to go to a gym when you can easily improve your fitness in familiar surroundings? You can find time before or after work to exercise, adjusting your availability to better suit your daily schedule. In the privacy of your home, you do not have to be concerned about other people watching you and you can just be yourself without fear of judgment. 

This article will discuss how you can approach a Mixed Martial Arts workout while you are at home. You will learn how to mentally prepare yourself when overcoming your physical limitations, what equipment you may need for exercises, and where to set aside a space for your workouts. Additionally, you will be given a preview of possible workout programs and exercises related to Mixed Martial Arts that you may want to choose from. You will also be informed of the appropriate attire to wear when you are engaging in the Mixed Martial Arts workout you have settled on.  

1. Preparations For Mixed Martial Arts Workout at Home

Before you dive into your Mixed Martial Arts workout at home, make sure you are committed to following your workout program to the letter for at least an extended period of time. Depending on the specific workout program, you may only be allowed a few breaks in between workouts or you may have to do multiple sets of exercises at an intense pace. If you do not have much experience practicing Mixed Martial Arts, you may want to pick a workout program that is of a lower difficulty. Keep in mind that if you do not consistently practice your Mixed Martial Arts exercises as laid out in the workout program, your body will not be adequately challenged. You will know the training is working if your limbs burn from exertion, your muscles are sore, and you feel exhausted after pushing yourself. But also make sure not to go too far to the point of hurting yourself. You will be set back significantly if you need time to recover from any significant injuries.

Even though you do not need most of the equipment provided at gyms to get the most out of your workout at home, it may be a good idea to still prepare some training implements to aid you. A heavy mat will provide a comfortable surface for you to lie down on during exercises that require you to get on your back, front, or sides. It will also help you from slipping and injuring yourself since it will usually stay in a fixed position. A heavy bag will allow you to practice techniques that are employed in Mixed Martial Arts such as kicks and punches. Practicing offensive moves on the heavy bag will strengthen your core muscles and help you learn how to maintain balance. You may also want to carry a jump rope as using one is a good way to practice cardio, teaches you coordination, and is a favorite method of warming up in many Mixed Martial Arts workout programs.

In terms of which rooms, you should do your Mixed Martial Arts exercises, it is suggested you set up in the basement or the garage. If you make sure there are no vehicles parked or any items stored in the garage, you would have adequate space to move without obstructions. Since the basement tends to be below ground level, you have added privacy from outsiders along with the necessary space to practice your exercises. In theory, you could transform any room in your house into a workout area so long as it is empty of obstacles and you can move your limbs freely without bumping into anything.

2. Mixed Martial Arts Workout Programs at Home

2.1. Workout Program #1:

This workout program starts with completing 5 reps of jumping rope, 3 minutes per rep with 30-second breaks in between reps. You transition to 3 reps of shadowboxing, 5 minutes per rep with 1-minute breaks in between reps. Move on to working on the heavy bag with 5 minutes of punches, 5 minutes of kicks, and 3 minutes of combinations. There are 1-minute breaks in between reps. You then ramp up the intensity during the burnout section by alternating between 3 rounds of punching and 2 rounds of kicking. Each round is done within 30 seconds with 30-second breaks in between rounds. You finish by doing exercises that improve your core muscles such as push-ups, burpees, etc.

2.2. Workout Program #2:

This workout program starts with completing 5 reps of jumping rope with 1-minute breaks in between reps. Depending on the difficulty you choose, beginner means you complete each rep within a minute, intermediate means you complete each rep within 3 minutes, and advanced means you complete each within 5 minutes. You then do 2 to 3 reps of shadowboxing, 5 minutes per rep with 1-minute breaks in between reps. When taking on the heavy bag, you attack with 5 minutes of punches, 5 minutes of kicks, and 5 minutes of combinations. You get 1-minute breaks in between transitions and a 2 to 3-minute break after you finish using the heavy bag. In the burnout section, you alternate between 3 reps of punching and 2 reps of kicking, all done within 30 seconds with 30-second breaks in between reps. To improve your chest and abdominal regions, make sure to do 3 sets of push-ups and core-based exercises such as sit-ups, planks, etc. for the duration of 5 to 10 minutes. In the event you have to skip the heavy bag step, you can instead do each of the following exercises within a minute: push-ups, mountain climbers, planks, burpees, crunches. After the 5-minute session, you can rest for about a minute.  

3. Mixed Martial Arts Exercises at Home

3.1. Shadow Boxing:

Shadow boxing is a form of sparring you do with an imaginary opponent. While this can be a warm-up exercise, you should still take this process seriously. Giving your best effort when punching, kicking, dodging, etc. against an imaginary opponent will help elevate your heart rate and improve your footwork. This helps keep any current MMA fighters sharp and provides an introductory workout for beginners. 

3.2. Jumping Rope:

Keep your legs together while standing upright. Make sure to hold both ends of your jump rope at the height of your hip, keeping enough distance so there is slack in the rope. Using your wrists, begin spinning the rope overhead while timing your jumps when it approaches the ground. As you begin to set a rhythm, gradually pick up speed so that your wrists, legs, knees, and feet are in constant motion. 

3.3. Matrix Push-ups:

Start in a standard push-up position. Either clockwise or counter-clockwise, roll your entire body in a circular motion while staying in the push-up position. When you complete a full rotation, roll back in the opposite direction until you complete another rotation. Repeat the process.

3.3. Jump Squats:

Stand upright with your legs slightly apart at shoulder width and your arms straight at your sides. Bend down into a sitting position with your bottom sticking out and your arms raised straight in front of you. Jump straight up with your legs straightened and your arms returned to your side. After you land back on the ground, repeat the process. 

3.4. Burpees:

Start out in a squat that is low enough to the ground so that the tips of your feet and the palms of your hands are touching the ground. Pounce with your legs and extend them so that you are in a standard push-up position. Pounce again and bring your knees back in before you jump straight up. As you land, quickly return to the starting position. Repeat the process.

3.5. Mountain Climbers:

Start in a standard push-up position. Pull only one of your knees up to your chest while still staying in the push-up position. As if you are running in place, alternate between your knees so that only one is straightened and the other is up against your chest. Make sure to shift your weight and do not balance on just your toes.

3.6. Crunches:

Lie flat on your back with your knees bent and feet planted firmly on the ground. Place your hands behind your head and lock your fingers together. Lift your upper torso up using your abdominal muscles while making sure your feet and back keep to the ground. After you have lifted yourself up, slowly lower yourself back down to the starting position. Repeat the process.

3.7. Jack Push Climb:

Start with a jumping jack by swinging your arms and legs out to make a star shape with your body. Return your arms to your side and bring your legs back together. Proceed to drop down and do a push-up. Make sure to stay elevated off the ground when you lower yourself. After you return to the push-up position, do a set of mountain climbers. Return to standing upright and repeat the process.

4. Mixed Martial Arts Workout Clothes

4.1. MMA Rash Guards:

MMA rash guards are meant to protect your skin from mat burns, scrapes, or chafing while you are maneuvering on the ground. Since Mixed Martial Arts involves grappling, you need a shirt to provide protection against the surface of whatever floor you are on. Despite their form-fitting appearance, they allow your upper torso to move unimpeded. They also have the added benefits of preventing muscle injury, promote better blood flow, and help your muscles recover. 

4.2. Shorts:

MMA shorts are cut above the knees which allow you to extend your legs fully when initiating kicks and grabbing hold when practicing a lock. Because of how far they need to stretch and how often they rub against the ground, they are built to be durable and tear-resistant.

4.3. Punching Gloves:

MMA punching gloves have padding around the top and front areas of your hands to provide protection. They are not as densely padded as boxing gloves so they cannot absorb the full impact during punches and blocks as well. It is suggested you use hand wraps before putting these gloves on. Despite the name, these gloves are open-fingered to allow your fingers to close fully to help with grappling maneuvers. If you plan on incorporating sparring in your workout program, these would be ideal when working with a training partner.

4.4. Grappling Gloves:

MMA grappling gloves have padding around the knuckle area to provide protection. Like the punching gloves, they do not have the same amount of padding as boxing gloves so they cannot absorb the full impact during punches and blocks as well. It is suggested you use hand wraps before putting these gloves on. They are open-fingered gloves with loops for you to easily slip your fingers through and secure on your hands. 

4.5. Headgear:

MMA headgear encompasses the entirety of your head while leaving protected openings for your face, ears, and the top of your head. This allows you to breathe properly during exertion, let excess body heat escape, and help sweat to evaporate. The headgear is layered with foam to help soften blows and prevent serious injury to your jaw and head. Despite the rigid appearance, your head and neck are able to move comfortably.

4.6. Mitts:

MMA mitts encompass the entirety of your hands and are heavily padded throughout their ovalish design. Intended to help a training partner practice punches and elbow strikes, the mitts provide moving targets without initiating any real full-contact sparring. 

4.7. Spat Pants:

MMA spat pants are form-fitting, long-legged pants that are made of light yet durable materials. They allow freedom of movement in your lower torso when initiating kicks, knee strikes, and grapples while helping expedite evaporation of sweat during exertion. 

5. Takeaway

When you are stuck at home with nothing to do, getting into a Mixed Martial Arts workout is a productive way for you to spend your time. Mixed Martial Arts is not as restricted in what you can or cannot do unlike the sports that inspired its creation. You are not limited to just your fists like in boxing and you do not have to rely on solely throwing your opponents as in judo. Mixed Martial Arts represent nearly every popular martial art in existence and challenges your body to be strong enough to adopt every single one.

While it may be a hassle to clear an area for your workout space, you may soon grow to like it as your sanctuary where you achieve personal growth and mastery of MMA techniques. And even if you are not used to clothes suited for MMA, you will grow to appreciate how they help ease your comfort, facilitate your movements, and mitigate the chances of harming yourself.  

There are many MMA workouts programs and exercises to pick from based on whether your goal is to hone your skills or build up muscle mass. Start with the ones that you know your body is capable of handling then gradually ramp up the difficulty. You will see significant progress if you keep finding new challenges for yourself. If you need further information on how to prepare for an MMA workout, check out this link to help you along.

Reading next

Surprising Benefits of Boxing for Women
The Ultimate Guide: Brazilian Jiu-Jitsu Belt System

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.