Home MMA Bodyweight Style Workout

People who are already accustomed to exercise know that the benefits can be endless. A regular fitness routine can improve mood, boost energy, help to lose or manage weight, promote better sleep, and even increase libido. The hardest part of any self-care practice is finding the time to make it a ritual while keeping up with life’s daily demands. However, you will likely find that making your fitness routine a priority will give you the extra energy and focus to maintain commitments more efficiently. This MMA workout style, does not need any expensive gym equipment and can be done from the comfort of your own home just by using your own bodyweight. 

This exercise routine is meant for those of you that have already established some form of fitness regime but are looking to up the intensity and your overall fitness level. The only equipment you will need is a timer or stop watch to track the 30 seconds between exercises. Try to do as many reps as possible, but it’s important to work your way up over time so that your body can adapt and prevent injury.  

Perform each exercise for 30 seconds one after the other using your timer or stopwatch. Rest for 2 minutes and repeat for 3-5 rounds. Remember to listen to your body and breathe.

MMA Style Bodyweight Workout

#1. Everest Climbers (Knees To Elbows)

Begin in a straight-arm high plank position with your hands directly below your shoulders, maintaining good alignment with your head, shoulders, hips, and legs. Bend one knee and hinge from your hips to bring your knee up towards your elbow. Straighten your leg to return to the starting position and repeat the movement on your opposite side. Repeat the movement, alternating sides.

Everest Climbers (Knees To Elbows)

Everest Climbers (Knees To Elbows)

#2. Burpees

Begin in an upright standing position with your feet shoulder-width apart. Hinge from your hips to lower both hands to the floor. Jump back with both feet to move into a straight-arm high plank position, maintaining good body alignment. Jump forward with both feet, then raise back up to a standing position. Add a jump at the top position. Repeat the sequence of movements.

Burpees

Burpees

#3. Push Ups

Begin in a straight-arm high plank position with your hands directly beneath your shoulders, keeping your head, shoulders, hips, and legs in alignment. Bend your arms to lower your body to hover over the floor. Straighten your arms to complete the push up movement. Repeat the movement.

Push Ups

Push Ups

#4. High Knee Runs

Begin in an upright standing position with your feet shoulder-width apart. Drive one knee up to hip-height. Lower your foot to the starting position, then repeat the movement with your opposite leg. Repeat the movement, alternating legs and aiming to increase your speed.

High Knee Runs

High Knee Runs

#5. Bodyweight Squats

Begin in an upright standing position with your legs slightly wider than shoulder-width apart and your toes angled slightly outward where it feels most comfortable and natural. Bend your knees and hinge from your hips to lower your seat downwards. Keep your knees behind your toes and your weight in your heels. Raise back up to a standing position and repeat the movement.

Bodyweight Squats

Bodyweight Squats

#6. T-Push Ups

Begin in a straight-arm high plank position with your hands directly beneath your shoulders, keeping your head, shoulders, hips, and legs in alignment. Bend your arms to lower your body to hover over the floor. Straighten your arms to complete the push up movement. At the top position, lift one arm upward, opening up your upper body and using the sides of your feet to balance. Lower your arm back down to the starting position and repeat the sequence of movements, raising your opposite arm. Repeat the movement, alternating arms each repetition.

T-Push Ups

T-Push Ups

Building a strong foundation for your fitness regimen is important. Bodyweight training can be an excellent starting point when it comes to either getting in shape or building on your existing workout. There are so many different options that can be done in very little time from the comfort of your own home. 

MMA Bodyweight Style workouts may be perfect for you if you are looking for a high intensity workout that will tone and strengthen your entire body while also increasing flexibility and improving balance. This amazing workout will also keep your heart rate up to improve cardio endurance and release those much-desired post workout “feel good” endorphins.

Tone & Tighten Bodyweight Workout