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Train Like a Fighter! Best MMA Cardio Workouts

    mma cardio workouts

    It is probably a good idea if you keep mixed martial arts for the fighting professionals and make yourself the one who’d rather keep themselves safe and stay on their couch to watch the game.

    But if you are really into MMA cardio workout then who said you need to become one of them to learn Mixed Martial Art? You can work out and train like a fighter to lose your body fat, gain muscles, and strength. When it comes to any workout, keep in mind that training is where your mind, heart, and body are pushed and tested. Let’s see if you have it in you to train yourself as an athlete or not!

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    Giving almost an hour to this kind of workout can help you lose around 800 calories depending on your workout intensity and weight. But as challenging as it sounds, it has various other benefits besides weight loss too.

    1. Self Confidence

    Training in martial arts builds self-confidence in you, not because you learn how to defend yourself against the other person but because you face various challenges that lead you in performing your best.

    2. Self Defense

    Many people learn mixed martial arts so that they can learn self-defense techniques to protect themselves from uncertain situations that may happen. Heavy bag training is an excellent way to learn the punches as well.

    3. Physical Workout

    Mixed martial arts is one of the best physical workouts that no stair master or treadmill can beat. It is a complete workout that your body needs to keep you in good shape. It boosts your endurance and explosive power.

    Types of Exercises Done

    If you want to train yourself like an MMA Warrior, firstly keep in mind that it is not about aerobics or running because these are not required in a fight. A mixed martial arts workout is similar to a high-intensity interval training; less time more workout.

    Getting the type of athletic body means working on different muscles at the same time with different speed movements. Your cardio for fighting is formed, and you have to perform those exercises in circuits. First, you do a set of the first exercise then take a rest of designated time and then move to the next exercise. Few of the exercises that are a part of it include;

    • Dumbbell lunges
    • Pull ups
    • ​Side bridge
    • Overhead press
    • ​Kettlebell snatches
    • Squats
    • ​Leg curls
    • Chin roller
    • And many more bodyweight exercises.

    What to Focus On?

    There are few things that one should keep in mind when performing cardio training for MMA:

    • Make sure you are relaxed mentally. If you are panicky, you will waste more energy and feel more tired.
    • The more time you give yourself to practice the movements, the more naturally you will be able to perform.
    • ​Be honest about what and how much you can handle.
    • Fuel yourself up with plenty of carbohydrates (fruits, vegetables, grains, and milk products) 30 to 60 minutes before your workout.
    • Don’t forget to warm up and .

    Now, here are some videos in which you can find MMA strength and conditioning workouts you can do at home and other tips about this type of training.


    I believe this type of training is the best cardio workout. It is not boring like running, and it improves your body in several ways. It is not easy, but if you do it for a few month, you will certainly feel the boost at your fitness level.

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    1 thought on “Train Like a Fighter! Best MMA Cardio Workouts”

    1. Shark tank is also a great way to increase your cardio the MMA way. Basically go 1 minute rounds with fresh people until you puke.

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