Best MMA Home Workout for Beginners

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Are the stringent quarantine rules averting you from attending the MMA training classes?

Are you finding it hard to practice an MMA workout at home since there’s no one to help you out?

Well, you are not alone! A lot of people that love practicing MMA workouts are experiencing the same, especially beginners. 

So, here I’m with this easy guide for the best MMA home workout that’ll teach you the right steps to do an MMA workout, anytime at home.

How Can I Start Training MMA at Home?

Many beginners often ask me how to start MMA training at home since it doesn’t seem viable due to lack of equipment.

So, is it possible to start an MMA workout without any equipment?

Yes, it is possible to start training MMA at home, even without any professional trainers and expensive equipment. 

But how?

Here is everything you need to know to do the required preparation for starting training MMA at home.

Can MMA be Self-taught?

Jon Jones isn’t an uncommon name when it comes to mixed martial arts. The American MMA expert is self-taught and has covered a long journey making his name in the field.

So, MMA can be self-taught, but it needs a lot of dedication, hard work, and some guidance from time to time.

But what equipment do you need to start training MMA at home? Find it out with this MMA workout at home for beginners. 

What Equipment Do I Need to Train MMA at Home?

Most folks think that training MMA needs expensive equipment, but that’s not the case when doing MMA workouts at home.

There’s no need to invest a lot of money in the equipment, as you don’t need a lot of things. Just go for a quality qualitative punching bag, jump rope, boxing gloves, and that’s all you need.

Many MMA workouts for beginners need building strength and endurance, and that doesn’t need heavy and expensive equipment.

If you don’t want to put money in a punching bag, then go for boxing pads, and ask any of your pals to assist you.

It’s a Good Idea to Start with the Basics of MMA 

Every sport requires practice and training, and MMA is no exception. Learning the basics of striking and footwork will help you understand a lot about the sport, which is indispensable.

Also, it is imperative to build stamina because spending even a few minutes in the octagon is daunting for people with poor stamina. 

When I started the MMA workout at home, there was no one to guide me, so I spent time watching numerous YouTube videos and consulted several MMA professionals to understand its basics.

They said, don’t focus on bringing variation in your moves in the beginning, just going basic should be your first step.

But what are the basic MMA moves you need to practice? 

Hitting is the most fun part of MMA, as throwing kicks and punches feels amazing. Practicing the basic techniques will make your moves better, and you can get quick at performing them.

MMA or mixed martial arts borrow a multitude of critical hitting techniques from Muay Thai, Tae Kwondo, Boxing, and Ju-Jitsu. 

It’d be great to invest in a quality punching bag to learn the basic moves of MMA. You can practice the following basic strike at home: 

  • Leg kicks
  • Elbow strikes
  • Hooks
  • Jabs
  • Punches

Prepare Your Body for MMA

Surviving in the octagonal MMA ring is challenging, and there’s no doubt about it. Even spending 5 minutes in the ring can exhaust you completely, so building endurance is essential.

Fortunately, there are a plethora of MMA workouts you can do at home to build good endurance. 

You should start with running 2-miles every day, as this is the best and fuss-free workout anyone can do with no equipment. 

After a few days, you can add sprint drills to your workout regime as well, as it can help you build endurance quickly. 

If you aren’t very active or struggling with a busy schedule, start slowly, as rushing won’t help you achieve any results. 

Building excellent endurance is the core foundation of MMA if you want to be a pro at it.

Learn Grappling: Because If You Don’t, You’ll Lose

One thing that helps you establish a win in the MMA game is grappling, so there’s no chance you should overlook it when practicing an MMA workout at home.

After you take down the opponent on the mat, grappling helps you win as it involves several hits required for submission. 

But learning grappling is a little daunting, so here’s a YouTube video that’ll help. It is a must to have someone around you when performing the grappling moves.

If you don’t have anyone, I recommend going for a grappling dummy to perform the grappling actions on. But there’s something that needs more dedication than grappling, and that’s the basic striking techniques. 

Master the striking moves first, and then you’ll get better at performing grappling moves.

Prepare Your Mind 

A fit body is nothing without a fit mind! Invest equal time in mental training as you do in conditioning the body.

To make your mind tough and prepared for MMA, start meditating and perform some good mental exercises and yoga.

Now, let’s get back to MMA workout at home for beginners that’ll include some exercises you can do with minimal equipment. 

Don’t let the lockdown stop you from being an MMA pro; start over with these exercises today.

The Home MMA Workout for Beginners

Most folks think it isn’t possible to practice an MMA workout at home, but that’s not true! 

Here are the following exercises that I recommend:


Fighter practicing shadow boxing
Practice your shadowboxing to become a great counter puncher!

Shadowboxing is mandatory, so you should invest ample time in it as well. The best part about shadowboxing is that learning it is quite easy.

All you need to do is throw real punches to your imaginary opponent in an imaginary ring. Some people take shadowboxing lightly, but it is essential to improve the intensity of your punches. 

Furthermore, shadow boxing teaches you how to counter the punches your opponent is throwing at you. Imagine a virtual MMA opponent punching you, and try to avoid it while making your moves. 

Spend around 5-7 minutes in shadowboxing and complete 2-3 rounds a day. You can even perform one round only if running short on time. 

While performing shadowboxing, make sure to take a 1-minute resting break to regain your strength while allowing the muscles to relax. 

The Jump Rope 

Fighter practicing the jump rope
Practicing jump rope helps with agility: you’ll get better with consistent practice

The jump rope is an easy and effective MMA workout that helps you build endurance while enhancing agility. If you don’t have one, I highly recommend it, and are very affordable.

An improved endurance rewards you with a burst of energy, which reflects in your moves, and you can throw punches and kicks with better intensity. 

Do Jump Rope for five minutes every day while taking a 1-minute rest between the two workout sessions.

Here’s how it goes:

  • Jump rope for 1-minute continuously. 
  • Take 1-minute rest
  • Follow it five times. 

The 1-minute rule is for beginners, but after surpassing the novice level, you can increase the time to 3-minutes, but keep the 1-minute for rest as it is.

Keep increasing the time frame, and you’ll be able to do jump rope for around 10-15 minutes straight as pros do to warm up their bodies. 

Push-ups Help Build the Core 

Fighter exercising with push ups
Focus on form: tuck your pelvis under and round the shoulders

This is an MMA workout you can do almost anywhere, as it doesn’t require any gear or equipment. 

Push-ups help you build the core while expanding the endurance. Do as many push-ups as possible, and you can even club different core-building workouts with it.

I recommend doing sit-ups, leg lifts, matrix push-ups, and planks. Furthermore, push-ups also help target the abs and the chest, and you can attain good shape.

Dedicate 5-10 minutes to push-ups and other core-building exercises every day.

The Heavy Bag Workout

MMA fighter training on the heavy bag
If you have a heavy bag at home, use it!

The heavy bag workout can be done with or without a partner. (And surprisingly, heavy bags are cheaper than you think!) You can ask your pal to hold the bag when you throw punches at you. Moreover, when you have someone around, you get the motivation to perform better. 

To follow this MMA workout at home, you need to invest in a heavy bag. Spend five minutes for every round punching and kicking the bag, followed by 1-minute rest after you start feeling exhausted.

In the first round, throw fast-paced punches continuously for 5-minutes. Keep changing the rhythm, and focus on different punching techniques.

In the second round, throw some high-volume kicks for 5-minutes. Try to bring variation in kicking as you did while punching.

Now combine punching and kicking, and do it for 5-minutes continuously to master yourself in throwing punches combined with powerful kicks.

Note: Throwing punches and kicks can be really exhaustive, so take a 2-3 minutes break to regain the strength.

The Burn Out Round 

MMA fighter kicking the bag in a burn out round
Push yourself hard in the burn out round, and you’ll naturally expand your endurance

This is the final round where your opponent is the punching bag. Start the burn out round by throwing strong punches for 30 seconds. Take a 30-second break, and then start with kicking the punching bag again for 30 seconds. 

Do three 30-second sessions of punching and kicking, followed by 30-second rest.

The Equipment-free Routine 

You can even train MMA at home without any equipment with this equipment-free routine. There’s no need for a heavy bag or grappling gloves, but all you need is dedication.

The routine includes push-ups, burpees, crunches, planks, and mountain climbers. Carry out each of them for 1-minute, followed by a 1-minute rest break.

The equipment-free routine plays a vital role in building strength while improving coordination because that’s essential for MMA. 

Final Thoughts 

With this MMA workout at home for beginner’s guide, you can learn MMA even with no experience at all. You can practice all these workouts with or without a partner.

So, if you think MMA can’t be self-taught, this guide is of grave-importance for you. Jonathan is really doing good in the octagon, and that’s another reason I decided to share this guide with all the beginners out there.

Lastly, it is critical to invest some time taking rest, as your body needs it badly after performing the MMA workouts.

So, what are you waiting for? Get up and follow all the workouts I’ve listed here! 

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