Mixed martial arts (MMA) is a physically demanding sport that requires a combination of strength, speed, endurance, and technique. Whether you’re a beginner or an experienced fighter, it’s essential to have a well-rounded training regimen to improve your skills and increase your chances of success in the ring. While having access to a gym is ideal, many fighters find themselves training at home due to the pandemic, limited access to gyms, or other personal reasons.

The good news is that you don’t need a gym membership to maximize your MMA workouts at home. With the right combination of bodyweight exercises, resistance training, cardio, and MMA-specific drills, you can stay in top shape and reach your fitness goals from the comfort of your own home. Here are some tips and techniques to help you get started.

Warm-Up Exercises

Warming up is crucial for MMA fighters as it helps prepare your body for the physical demands of training and reduces the risk of injury. A proper warm-up should increase your heart rate, loosen up your joints, and activate your muscles. Here are some simple warm-up exercises you can do at home:

Jumping jacks

Start with a set of 10-15 jumping jacks to get your heart rate up and warm up your muscles.


Stand with your feet shoulder-width apart and lower your body down into a squat position. Repeat 10-15 times.


Step forward with one foot and lower your body until your back knee is close to the ground. Repeat 10-15 times on each leg.


Start with a set of 10-15 push-ups to warm up your chest, triceps, and shoulders.

Strength Training

Strength training is an essential component of any MMA fighter’s workout regimen. Building strength in your upper and lower body will help you generate more power in your strikes and grappling techniques. Here are some bodyweight exercises that can be done at home to build strength:


As mentioned earlier, squats are a great exercise for building strength in your legs and lower body. You can increase the difficulty by adding weights or using a resistance band.


Push-ups are a classic bodyweight exercise that works your chest, triceps, and shoulders. You can modify the difficulty by doing them on your knees or elevating your feet on a bench.


If you have a pull-up bar at home, pull-ups are a great exercise for building strength in your back and arms.


The plank is an isometric exercise that works your core and helps improve stability. Hold the plank position for 30-60 seconds and repeat 2-3 times.

In addition to bodyweight exercises, resistance bands and weights can be used to increase resistance and build strength. Choose weights that are challenging but not so heavy that you can’t perform the exercises with proper form.

Cardiovascular Training

Cardiovascular training is an important part of any MMA fighter’s workout regimen as it helps improve endurance and stamina. Here are some cardio exercises that can be done at home:


Start in a standing position and lower your body down into a squat. From there, kick your feet back into a push-up position, do a push-up, and then jump back up to a standing position. Repeat 10-15 times.

Mountain climbers

Start in a push-up position and alternate bringing your knees towards your chest as quickly as possible. Keep your abs engaged and repeat for 30-60 seconds.

Jump rope

Jump rope is a great cardio exercise that improves coordination, footwork, and endurance. Start with a few minutes and gradually increase the duration as you get in better shape.

High knees

Stand in place and bring one knee up towards your chest, then switch to the other knee. Repeat for 30-60 seconds.

MMA-Specific Drills

MMA-specific drills are essential for improving your skills and technique in the ring. Here are some drills you can do at home to improve your striking and grappling:


Stand in front of a mirror and pretend you’re fighting an opponent. Focus on your footwork, technique, and combinations.

Heavy bag work

If you have a heavy bag at home, hit it with a variety of punches, kicks, and knee strikes. Focus on power, speed, and accuracy.

Grappling drills

Use a grappling dummy or partner to practice your grappling techniques. Focus on submissions, escapes, and transitions.

Footwork drills

Improving your footwork is essential for MMA fighters. Practice moving forward, backward, and side-to-side.

Equipment Needed for MMA Workouts at Home

One of the biggest advantages of working out at home is that you don’t need a lot of equipment to get a great workout. Here are some essential pieces of equipment you should consider investing in:

Resistance bands

Resistance bands are a versatile and portable tool that can be used for a variety of exercises, including bodyweight exercises, resistance training, and stretching.

Dumbbells or kettlebells

Dumbbells and kettlebells are great for resistance training and strength building. You can use them for a variety of exercises, including squats, lunges, and presses.

Pull-up bar

A pull-up bar is a great way to build upper body strength and improve your grip.

Heavy bag

A heavy bag is an essential piece of equipment for MMA fighters. Use it to improve your striking and build power and endurance.

Grappling dummy

A grappling dummy is a great tool for practicing grappling techniques, submissions, and transitions.

By investing in these pieces of equipment, you can create a home gym that will allow you to get a great MMA workout anytime, anywhere.

Stretching and Recovery

Stretching and recovery are important components of any workout routine, especially for MMA fighters. Here are some stretching and recovery tips to keep in mind:

Warm up properly

Before starting your workout, spend 5-10 minutes warming up to get your blood flowing and reduce your risk of injury.

Stretch after your workout

After your workout, spend 10-15 minutes stretching to improve flexibility and reduce muscle soreness.

Foam roll

Using a foam roller can help relieve muscle tightness and improve recovery time.

Get enough sleep

Getting enough sleep is essential for recovery and overall health. Aim for 7-9 hours of sleep each night.


Hydration is key for recovery and overall health. Drink plenty of water before, during, and after your workout.

By incorporating stretching and recovery into your routine, you can reduce your risk of injury, improve your performance, and feel better overall.


MMA training at home can be just as effective as training at a gym. With the right combination of warm-up exercises, strength training, cardiovascular training, and MMA-specific drills, you can stay in top shape and reach your fitness goals. By investing in essential equipment like resistance bands, dumbbells or kettlebells, a pull-up bar, a heavy bag, and a grappling dummy, you can maximize your training and become a better fighter. Whether you’re a beginner or an experienced fighter, the tips and techniques shared in this article will help you get started with your MMA training at home.