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4 MMA Workouts to Build Muscle and Burn Fat

Get stronger, more athletic, and blast fat with this UFC-inspired workout.

Jump to the Routine
  • 30 min.

  • 17

  • Yes

Flying Knee Kick
Tom Werner / Getty
Flying Knee Kick
Tom Werner / Getty

If you look around the world for the most well rounded athletes in terms of fitness and endurance, chances are you’ll come with mixed martial arts fighters.

Any high level MMA fighter has the muscle endurance and stamina to go toe to toe for five five minute rounds and still have the ability to go that extra mile at the end of each round. They are the elite of the elite and if you’re looking for a way to burn fat and train like a fighter, or just simply look like one then look no more. We spoke to UFC Gym in Soho about the workouts and circuits that they use with their clients to get them in warrior shape. Here are 4 MMA circuits that will leave you gassed and feeling like you just went five rounds in the octagon with UFC’s best.

Routine

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UFC Fit Round

Exercises are body weight movements that combine calisthenics and plyometrics with MMA techniques seen in the octagon!

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 17

Tyson Squat

Equipment
Sets
1
Reps
--
Rest
30 sec active rest
Jab, cross, hook, then squat.
Exercise 2 of 17

Break Fall with Jui-Jitsu stand up

Equipment
Sets
1
Reps
--
Rest
30 sec active rest
Learn how to take a proper fall and get back to your feet quick.
Exercise 3 of 17

Boxer Sit Ups

Equipment
Sets
1
Reps
--
Rest
30 sec active rest
Add a knockout combo to that sit up to shred those abs!
Exercise 4 of 17

Burpee to Push Up to Flying Knee

Equipment
Sets
1
Reps
--
Rest
30 sec active rest

Medicine Ball Round

These drills are designed to build explosive power by strengthen the rotational core muscles that are used in MMA striking.

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 17

Medicine Ball Slam

Equipment
Medicine Ball
Sets
1
Reps
30 sec
Rest
--
Exercise 6 of 17

Right Arm Chest Pass

Equipment
Medicine Ball
Sets
1
Reps
30 sec
Rest
--
Exercise 7 of 17

Left Arm Chest Pass

Equipment
Medicine Ball
Sets
1
Reps
30 sec
Rest
--
Exercise 9 of 17

Right Arm Chest Pass

Equipment
Medicine Ball
Sets
1
Reps
30 sec
Rest
--
Exercise 10 of 17

Left Arm Chest Pass

Equipment
Medicine Ball
Sets
1
Reps
30 sec
Rest
15 sec

MATRX Round

This is a 5 minute round, which is the same as in a UFC fight. This workout adds a whole new element to just hitting the bag and burns more calories.

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 17

TRX Rip Trainer Chest Press

Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 12 of 17

Ground and Pound

Equipment
Sets
1
Reps
1 min
Rest
--
With a heavy bag on the floor pound on the bag using knees, elbows, and fists
Exercise 13 of 17

TRX Single Leg Squat

Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 14 of 17

TRX RIP Trainer Row

Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 15 of 17

Sprawl and Brawl

Equipment
Sets
1
Reps
1 minute
Rest
--
Sprawl out with your hips touching the floor, then jump back to your feet and throw a combination of punches,kicks,knees, and elbows. Repeat continually throughout the round.

Core with Grid

The grid adds a level of difficulty to common core exercises while promoting new blood flow and accelerating the healing process.

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 17

General Plank

Equipment
No Equipment
Sets
1
Reps
45 sec
Rest
15 sec
Exercise 17 of 17

Thrusters

Equipment
Dumbbells
Sets
1
Reps
45 seconds
Rest
15 sec
With weight resting on your traps, do a squat and as you stand up transition into and overhead press.
Exercise 18 of 17

Pike Pushup

Equipment
Sets
1
Reps
45 seconds
Rest
15 sec
Exercise 20 of 17

Plank Reach and Roll

Equipment
Sets
1
Reps
45 seconds
Rest
15 sec
While holding a plank position and palms touching the floor, roll your body to the side and reach your arm straight into the air, then come back into the plank position.
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