5 Easy HIIT Exercises for MMA Training

Image source: stockphoto

Mixed Martial Arts (MMA) is one of the most physically and mentally demanding sports out there. For MMA, you need a unique combination of strength, speed, and endurance. To excel in the octagon, you need to be in the best shape of your life. High-Intensity Interval Training (HIIT) is an excellent way to build the kind of fitness MMA fighters need. In this blog post, we’ll introduce you to five easy HIIT exercises that can help take your MMA training to the next level.

Jumping squats

Jumping squats are a really good exercise for developing explosive leg power which is a crucial component of an MMA fighter.

How to do jumping squats:

Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat, keeping your back straight and your knees behind your toes.
Jump as high as you can.
Land softly and immediately go into the next squat.


Burpees are a full-body workout that improves cardiovascular fitness and endurance, making it an excellent addition to your MMA training routine.

Here’s how to perform burpees:

Start in a standing position.
Drop into a squat position with your hands on the ground.
Kick your feet back.
Do one push-up, then jump your feet back to the squat position.
Explosively jump up from the squat, reaching your arms overhead.

Mountain climbers

Mountain climbers work your core, shoulders, and cardiovascular system. They are really good for building endurance which every MMA fighter needs.

How to do mountain climbers:

Begin in a push-up position with your hands under your shoulders.
Bring your right knee toward your chest.
Quickly switch and bring your left knee toward your chest while extending your right leg.
Keep alternating your legs in a running motion.

Jumping lunges

Jumping lunges help improve your explosiveness and agility. This exercise is great for developing your striking and movement techniques.

Here’s how to do jumping lunges:

Start in a standing position.
Take a step forward into the lunge position.
Jump and switch your legs before you land.
Land in the same position you started with your opposite leg in front.

Shadow boxing

Shadow boxing is an essential HIIT exercise for MMA because it helps improve your striking skills, footwork, and endurance.

Here’s how to do it:

Imagine you’re in the octagon and throw a combination of punches and kicks.
Move around, pivot, and practice your defensive maneuvers.
Keep a fast pace for a set period, then rest briefly before the next round.

A Few Tips

Start slowly and gradually increase the intensity and duration of your HIIT workouts.
Make sure you maintain proper form to prevent injury.
Combine these exercises in a circuit, performing each for 30 seconds to 1 minute, with 15-30 seconds of rest in between. Complete 3-5 rounds, depending on your fitness level.
Remember that HIIT training is a fantastic way to improve your fitness for MMA, but it should complement your regular training regimen, which should include technical and sparring sessions. Incorporate these exercises into your routine, stay consistent, and watch your MMA skills and conditioning reach new heights. Good luck in the cage!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *