MMA Workout – 3 Exercises- 5 Rounds- Beginner Friendly

mma workout beginner- kickboxing

Sharing is caring!

MMA workouts give you a unique opportunity to experience cardio endurance and total body toning.

They combine regular training with a highly competitive sport that keeps things interesting. Your body burns more fat, and most people tend to feel great after training like a fighter.


Best Beginner MMA Workout- Overview

For this workout, we are focusing on home-safe boxing- a mixed martial arts workout.

To increase the intensity, incorporate kicks, knees, and elbows.

To improve your ENDURANCE, do two-minute rounds with 30 second rests in between for five rounds.

****if you want to do more or less, that’s fine.


MMA Workout- Exercises

This is also known as a high intensity interval training (HIIT) workout. Keep scrolling for precise details on each of the following:

  1. 30 seconds of shadow boxing
  2. 30 seconds of burpees
  3. 30 Sec back to shadowboxing
  4. 30 Sec 180 jump squats
  5. 30 Sec Rest
  6. Rinse and Repeat for five rounds

mma workout shadowboxing


This is a great full-body workout, it gets the heart rate up, and it improves your fighting skills.

To help you get into the “mood” of boxing, consider getting a pair of inexpensive MMA boxing gloves.

Keep your arms in a stable, protective position. For beginners, start with just boxing form. You may feel silly at first, but you will get used to it.

This MMA workout is designed to take you to the limits, so be prepared to intensify your form and throw good punches.

Watch your foot-movement and be sure to keep a steady pace as well as steady breathing.

As you get used to the shadowboxing form, try throwing in some kicks.

A good rule is to finish your punch combinations with kicks, or with knees.

You can mix it up and finish with the opposite side knee or try a cross and then finish with the opposite side knee.

Visualization is everything. Be sure to watch where you are. Give yourself enough room to move around and invasion your opponent- Keeping your strikes accurate.

As you progress, You will learn to incorporate head movement and defense naturally. Evasions will improve, and you’ll get a feel for opportunities to land quick uppercuts or clench knees.

Again, we are only doing this for 30 sec. But, when done correctly, most beginners are left huffing and puffing.



This is 30 seconds of nonstop fat burning.

When you do a burpee, focus on your hip movement.

mma workout burpee

This is an explosive exercise, but you should be bending at the knees on the way down in order to land softly.

This is one of the best full-body calisthenics exercises that you can do.

Again the heart rate stays up; it builds up the chest the shoulders the back, as well as the legs.

Focus on smooth, yet intensified movement for 30 seconds.


Back to Shadowboxing

mma workout beginner- kickboxingAs soon as you’re done, you go right back into your shadowboxing.

WARNING: you’re going to be fatigued. In a real fight, you’re going to be tired; a lot of times it comes down to which fighter is in better shape.

These are the times that you need to go hard when you’re huffing and puffing, and when your limbs are tired.

Keep your hands up and try to keep your throwing power at 100% speed and accuracy.

Keep that good footwork as well, switching it up you need to be alert.

If you’re not too tired, keep the kicks going.

After the 30 sec, jump right into the 180 Degree Jump Squats.


180 Jump Squats

Now we’ve got 180 jump squats. I’m not going to lie- these are tough. It’s going to burn the fat off of your legs.

Start in a squatting position- Making sure that your knees are not too far forward.180 jump mma workout

You’re going to jump up and spin 180 degrees, so it’s a plyometric exercise.

Jump up and turn in mid-air, reaching your arms up to the sky. Remember to keep bending at the knees when you land, so you don’t add too much pressure to your knees.

Once you land, you immediately sit back down into a squat position.

Keep on pushing through just like you have to keep on pushing through pain when fighting.

When you feel the burning in your legs, that means you’re doing something right.


30 Sec Rest- Important During an MMA Workout

A lot of people ignore this step, but you should remember that you are keeping you just got through 2 minutes of high intensity. You have four rounds to go.

What you need is a quick breather to recover. You are most likely not used to this type of training.

As you progress, you can go for 3-4 minute rounds, but for now, keep it safe and straightforward.

30 seconds are not that long anyway. You may not feel like you need it now, but if you skip it, you’ll regret it after your second or third round. I recommend taking mini-breaks instead of “saving up” for when you, quite literally, burn out.


MMA Shadowboxing (Rinse and Repeat)

We’re back to our shadowboxing, and again you’re going to be fatigued after those jump squats, but you got to keep on moving. Keep good footwork and keep throwing those kicks.

Try to keep a strong finish to each punch.

It’s about muscle endurance. If you do this regularly, you will see a difference in your triceps and forearms, chest, and back.

One other important thing to note is that you have to keep the core tight during the whole routine.

The last thing you want is for a person to “knock the wind out of you.”

Again, this is round two, and this workout has five rounds in it.

As you progress, you should include different variations, possibly with different, more challenging calisthenic exercises.

A simple timer on your phone or fitness smartwatch will do.

MMA Products you May Be Interested In:



focus fitnessMMA workouts can be a lot of fun.

Sure, you get tired, but you can’t replace the adrenaline and drive you feel while throwing punches and jumping around.

Keep in mind that while you can have a lot of fun, safety is critical.

Always check your surroundings for people and loose items. Do not do any movement that is too difficult or that causes any sharp pain.


Editor’s note:

We would love for you to share your feedback. Please support us by either liking, sharing, or commenting on this article.

To your success,


2 thoughts on “MMA Workout – 3 Exercises- 5 Rounds- Beginner Friendly”

  1. Pingback: The Best MMA Gloves Of 2021 | Consumer Tested And Reviewed

  2. Pingback: 5 Worst Cardio Mistakes To Avoid! Myths Destroyed | Flexible Workout

Leave a Comment

Your email address will not be published.