Workout Routines

The ultimate fighting fat-loss workout program

Our exclusive program for burning fat and increasing your endurance.

by
Close-Grip Medicine Ball Pushup
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 6-7
Equipment Yes

A fighter's greatest fear isn't having his teeth knocked out or landing facedown on the canvas in front of an audience of millions—it's getting tired. A lack of endurance is as much a danger to your quest for a leaner, stronger body as it is to a UFC fighter (although you probably don't risk suffering a beat-down if you punk out).

If you can't catch your breath after a set, or if you're too fatigued to hit the exercises in the late stages of your workout with intensity, you'll sacrifice strength and the number of calories you burn. Simply put, you won't lose much fat. But MF is in your corner to help you turn things around with a fat-burning, endurance-bolstering program inspired by routines the world's top mixed martial artists use to keep in fighting shape.

While you may never venture into the Octagon to wage combat, training like a fighter is a fun and challenging way to get a lean, athletic look—not to mention plenty of functional strength. Every exercise you perform is a compound movement, meaning it will work lots of muscle at multiple joints, helping increase your energy expenditure remarkably. As a result, your body will continue burning calories—mostly from fat—at an accelerated rate for up to two days afterward.

To accomplish that, the workouts here keep rest periods to a minimum while the weights you lift will be brutally heavy. You'll also do plenty of old-school fight-training exercises, such as the clean and press, medicine-ball situp, and jumping rope—all of which will help give you the staying power needed to fight off fat and go the distance in future workouts and sports activities.

Directions

Frequency: Perform each workout (I, II, and III) once per week, resting at least a day between each session.

How to do it: For Workouts I and III, perform the exercise pairs (marked A and B) as supersets, resting 60 seconds after the second exercise in each pair. (So you'll do one set of A, then immediately do one set of B, and then rest before repeating the process for all prescribed sets.)

Perform the exercises in Workout II (which are marked only by letters, not numbers) as a circuit. This means you'll complete one after the other without resting in-between. (So you'll do one set of A, then one set of B, then C, and so on.) Afterward, rest 60 seconds or less. That's one circuit. Repeat the circuit two times for a total of three circuits (three sets per exercise).

Weight: Use the heaviest weight that allows you to complete all the sets for each exercise. Remember that the goal here is to increase conditioning, so don't choose a weight that tires you out early.

The ultimate fighting fat-loss workout program Workout I: Explosive back and posterior chain supersets

Exercise 1A.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
4 sets
5 reps
0 sec. rest

Exercise 1B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8-10 reps
60 sec. rest

Exercise 2A.

Floor Press You'll need: Barbell How to
Floor Press thumbnail
3 sets
5 reps
0 sec. rest

Exercise 2B.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
6-8 reps
60 sec. rest

Exercise 3A.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
1 sets
50 reps
0 sec. rest
With medicine ball

Exercise 3B.

Weighted Back Extension You'll need: Bench How to
Weighted Back Extension thumbnail
1 sets
50 reps
-- rest

The ultimate fighting fat-loss workout program Workout II: Legs and chest circuit

Exercise A.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
1 sets
10 (each leg) reps
0 sec. rest

Exercise B.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
10 reps
0 sec. rest
Perform with your hands on a medicine ball.

Exercise C.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
1 sets
10 reps
0 sec. rest
Perform with your hands on a medicine ball.

Exercise D.

Prisoner Squat You'll need: No Equipment How to
Prisoner Squat  thumbnail
1 sets
20 reps
0 sec. rest

Exercise E.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
6-8 reps
0 sec. rest

Exercise F.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
1 sets
5 reps
0 sec. rest

Exercise G.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
1 sets
50 reps
60 sec. rest

The ultimate fighting fat-loss workout Workout III: Plyometric core strength supersets

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
3-5 reps
0 sec. rest

Exercise 1B.

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
5 sets
12 reps
60 sec. rest

Exercise 2A.

One-Arm Dumbbell Hang Clean and Press You'll need: Dumbbells How to
How To Do A One-Arm Dumbbell Hang Clean & Press thumbnail
3 sets
5 (each arm) reps
0 sec. rest

Exercise 2B.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
3 sets
As many as possible reps
60 sec. rest

Exercise 3A.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
2 sets
15 reps
0 sec. rest

Exercise 3B.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
2 sets
8 (each leg) reps
60 sec. rest
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