Here is a sample home workout based around MMA (Mixed Martial Arts):


  • 5 minutes of jump rope or jogging in place
  • 10-15 bodyweight squats
  • 10-15 push-ups
  • 10-15 lunges (per leg)


  • 3 rounds of 3-minute shadow boxing (focus on punches, kicks, and combinations)
  • 3 rounds of 3-minute heavy bag work (focus on power punches and kicks)
  • 3 rounds of 3-minute grappling drills (focus on take-downs, submissions, and escapes)
  • 3 rounds of 3-minute conditioning exercises (such as mountain climbers, burpees, or jumping jacks)


  • 5-10 minutes of stretching (focus on the legs, back, and shoulders)

Note: This workout can be modified to suit different fitness levels. It's also recommended to consult a doctor before beginning any new exercise program.

Written by Richard Wragg