MMA Workouts At Home without Equipment

Did you know the unbeatable Khabib Nurmagomedov (28-0 win record) only used simple training such as running, shadow boxing, lifting stones, performing calisthenics, punching the mitts, and performing various partner drills?

Khabib Nurmagomedov

Therefore, even if you are stuck at home and don’t have the equipment to work you still can be a true mixed martial artist by not letting your surroundings impact your training.

Ideally, it is recommended to join MMA gym but if you can’t do that or can’t afford the membership then there are lots of ways for MMA workouts at home without equipment. In this article, you will find out some good MMA workouts at home without equipment. 

  • Jump Rope (without a rope)
  • Shadow Boxing 
  • Heavy Bag Workout (with a bag of clothes)
  • Push-Ups
  • Sit-Ups
  • Squat Jumps
  • Mountain Climbers

MMA Workouts That You Can Do at Home Without Equipment

Don’t worry if you don’t have access to gloves or heavy bags because still, you can do MMA workout at home. 

  • Jump Rope (without a rope)
  • At the beginning of a workout, it is crucial to get your heart rate up, so the jumping rope is an excellent option. It combines speed, coordination, and agility with cardiovascular exercise.

    If you are new to jumping rope, then you must try one minute round with one-minute rest between each set. You want this to be difficult but don’t make it too difficult so that you have to end your workout. When you are starting out try to find out the balance between the fitness level and the workout. When you have completed your jump rope round, take a water break. If you have gloves wear them on. But make sure that this break is not too long. 

  • Shadow Boxing
  • This portion of the MMA workout is optional and it depends on how much time you have? It is straightforward. You are throwing punches and moving around in an imaginary ring and on an imaginary partner. Don’t take shadowboxing lightly.

    Shadow Boxing

    It is recommended to push yourself at a fast pace and throw quick punches with quick footwork. Just imagine you are in a fighting ring and throwing punches at your opponent. For an effective workout, 2 to 3, 5 minutes round of moving and shadowboxing are enough. If you are short of time, skip shadowboxing and move to the next step. 

  • Heavy Bag Workout (with a bag of clothes)
  • You can do this if you have a heavy bag at home otherwise leave this workout. This workout can be done alone or with a partner. When you do it with a partner, it becomes funny. Heavy bag routine should consist of three, 5-minutes round followed by one-minute rest. Each round of heavy bag workout focuses on the different aspects of training. 

    To get most out of this workout, throw a high volume of punches at a good pace. Keep mixing your speed and power. Throw three to four punches at the bag and make sure one of those was hit hard.

    The second round should be similar to first but in this round focus on kneeing and kicking movements. It is recommended to practice a low left kick with a high right kick right after the first kick. Make sure that the energy and pace are the same throughout the 5-minutes round. 

    Third round should comprise of kicking and punching. This round can be exhausting, so, try to keep your energy high. In this round, you will practice combos and try to mix speed and power throughout the round. Don’t do anything wrong. Give yourself a break of one minute between each round. You can make this one minute as an active rest or complete rest. Once, you have completed all the rounds give yourself a break of 2 to 3 minutes before going to the next step. 

  • Push-Ups
  • Mixed martial artists need to have strong shoulders and arms to keep their arms up throughout the fight. You can build this strength by focusing on the push-up workout. If you are comfortable with push-ups and you feel it is an easy workout, then focus on more rep. If you find it difficult to do these push-ups, then you can try modified push-ups where you have the ease of keeping your knees at the ground. Another way is standing push-ups against a wall. Your focus should be to do as many push-ups as you do in a single minute. 

  • Sit-Ups
  • A good boxer must have core strength. The best and easy way to build core strength is a series of modified sit-ups. Take a start with a regular sit-up and when it reaches at the top throw four alternating punches. For the next rep, change your position and twist to the left and throw punches with the right arm. Now switch to lying down position, twist to the right side, and throw punches with your left arm. For the final step, focus on controlled and slow sit-ups. It will not be an easy job because you are already tired. This workout will improve the strength of core muscles along with improving coordination. Do three rounds of 8 reps. 

  • Squat Jumps
  • Boxers need explosive strength along with fancy footwork. Plyometric-style training is the way to achieve this strength. In the beginning, keep your feet at a reasonable distance of at least three feet and then drop down into a deep squat. Make sure that your knees are behind the toes and thighs are parallel to the ground. Now, jump into the air and land on soft knees. Do this for 3 rounds of 8 reps. 

  • Mountain Climbers
  • If you want to burn calories and keep your heart rate up then mountain climber exercise is for you. You can start this workout when your hands are planted firmly on the floor and make sure that hands are a bit wider than your shoulders.

    Mountain Climbers

    Kick your one knee up towards your chest and then return back to the original position. Keep changing your legs and increase your speed. You need to do this for one minute and then have a 30 seconds rest. Repeat this workout three times.


    You can perform the above MMA workouts at home without equipment. Remember the best MMA fighters didn't require any special equipment. It is all about hard work and training your techniques.

    So, it is not essential to have equipment for MMA workouts at home. You can perform workouts at home without equipment as well. You just need to have the determination and will to do a workout. 

    Sky Hoon. About
    Martial Art Fan
    He started his love on martial arts by watching MMA and Angela Lee. He then started this blog to learn more about the different martial arts.
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