Workout Routines

The MMA training routine to get jacked and burn fat fast

Get a six-pack and a strong core with this mixed martial arts training program based on Muay Thai and boxing.

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The MMA Training Routine To Get Jacked And Burn Fat Fast
Chris Hyde/Getty Images
Chris Hyde/Getty Images
Duration 45
Exercises 8
Equipment Yes

MMA fighters carve physiques that are both aesthetic and functional. It's hard to do that in your average health club.

One of the big reasons why? Muay Thai is one of the major components of any strong MMA fighter's all-around game. With its combo of devastating kicks, punches, along with elbow and knee strikes, Muay Thai is also great for getting some cut abs.

That's why we've put together this authentic Muay Thai ab-building workout routine—the same kind you'd see executed in the fight camps of Bangkok today. Follow it for a month, and you'll not only shore up your core, you'll also build the same kind of shredded abdominal muscles you usually see on MMA champions like UFC king Conor McGregor—no bruises required.

Why it works

Most of these moves mimic fight techniques, such as throwing a knee strike or defending an attack by clamping your knee and elbow together on one side. They're designed to throw your body off balance, forcing your core muscles to work hard and fight the urge to topple over. You'll also hit all the deep core muscles you miss with typical crunches and situps.

The result? Abs like a plate of armor, as well as a significant calorie burn and improved endurance.

Directions

Perform the workout up to six times per week. Complete the exercises as straight sets, resting as needed in between before moving on to the next.

The MMA training routine to get jacked and burn fat fast Total-body core shred

Exercise 1.

Thai Plank You'll need: No Equipment How to
Thai Plank thumbnail
3 sets
5-10 (each side) reps
-- rest

Exercise 2.

Thai Crucifix You'll need: No Equipment How to
How To Do A Thai Crucifix thumbnail
3 sets
5-10 (each side) reps
-- rest

Exercise 3.

Oblique Crunch You'll need: No Equipment How to
How To Do A Thai Crunch thumbnail
4 sets
10 (each side) reps
-- rest

Exercise 4.

Standing Elbow-to-Knee Raise You'll need: No Equipment How to
How To Do An Elbow To Knee Exercise thumbnail
5 sets
10 (each side) reps
-- rest

Exercise 5.

Standing Knee Strike You'll need: No Equipment How to
How To Do The Gut Shredder MMA Exercise thumbnail
5 sets
10-15 reps
-- rest

Exercise 6.

Two-Arm Alternating Dumbbell Swing You'll need: Dumbbells How to
How To Do A Dumbbell Gorilla Swing thumbnail
1 sets
3 min. AMRAP reps
-- rest

Exercise 7.

Dumbbell Side-to-Side Rotation You'll need: Dumbbells How to
How To Do A Dumbbell Side-To-Side Swing thumbnail
1 sets
3 min. AMRAP reps
-- rest

Exercise 8.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
1 sets
3 min. AMRAP reps
-- rest
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