20 Min MMA Workouts to Get In Shape

As a beginner, starting your MMA journey can be quite daunting. This is mainly because you will see that to get in the ring people invest years. They have long training sessions and complex diet plans that help them maintain a good routine and fight in the ring. However, most people are not familiar with that. Just to be in the ring and to start training you have to be in good shape as well. Even if you have been an MMA fighter for a long time and you take a break for a few months, just to start training again you will start with the pre-training sessions. Within this session, you will get to work on the flexibility, and capacity of your lungs, improving the muscle range as well as the functionality of your muscles so you can effortlessly work without feeling the strain. In case you skip this phase, you will find it difficult to move because of the intense throbbing pain that is caused by an intense workout.

How to Start your Training after A Resting Period?

For MMA training, it is very important to start with some basics that can help you get your body in shape. The main issue is that when you take a rest or when you have never workout before, your body muscles have already lost flexibility. Eventually, when you start an intense workout, you will be at high risk of injury. Apart from this, when staying inactive means you will see an increase in the fat content of your body. This increase in fat content means you will not be as agile as you should be. Your BMI will be higher than normal and you will feel like you are struggling when you work out and breathe at the same time. With the help of pre-workout training, you will be able to bring your body to an active stage where your lung capacity will become better, your muscles will be flexible to support your intense training and you will see improvement in your overall workout technique as well.

With the help of this article, we will help you address all the issues that can cause injury or restrain your training capacity. We will also look at some of the basic workouts that will help you get into shape so you can get to the technical training as well.

20 Minutes MMA Workouts to Get In Shape

The workout is divided into four different sessions. Each session consists of just 5 minutes of blasting, intense workouts that will help you work on the whole body and its performance. After each 5-minute session, you can take at least 30 seconds to one minute for rest.

Yoga Warm-Up for Flexibility

To start your training and get into shape, your body must have enough flexibility that it doesn’t just feel strained after you start your intense workout routine. To start it off, you need some dynamic stretching that will then help you improve the flexibility of your muscles so you can without getting injured. The best way to improve flexibility is with yoga. You can start with some basic poses and slowly when you feel you are ready to switch, you can then get to some intense and dynamic poses.

Cardio Warm-Up for Stamina and Endurance

The stamina and endurance-based workout mean you will be able to stay in the ring for long. This also means that you will not get tired and your body will be in shape for an intense workout. This is also used as an indicator of progress. The best workout is to start with cardio. Within cardio, you can start with just 1 minute of extreme running followed by jumping jacks, squats, and touchdowns.

Strength Workout without Weight

Strength starts with the core so if you have a good core you will be able to perform better in the ring. This is where you will use your 5 minutes core strengthening workout. You can start with a plank for one minute and then switch to crunches, scissor kicks, and push-ups and complete it off with side planks.

Punching Practice Fat Burner

For a better technique, you need to start with fat burning so you can get rid of extra fat and get back into the right BMI. For fat burning, you need to start with simple cardio-based shadow boxing then you will switch to an intense speed boxing spell followed by heavy bag punching. This will take just 5 minutes.

Bottom Line

To sum it all up, it all comes down to your current workout stage. If you have never worked out before and you are just a beginner, you need to start with flexibility and then use different workouts to improve your BMI and cut down the fat content in your body. However, if you have been working out before but you took some time to rest, there is a high chance that your body and muscle memory are still good enough to start your intense workout. You can start with some simple cardio and warm-up sessions and finally, you can start your workout routine just like you would. Even with the combat-based workout, you will see different categories of workouts and different intensities that you can easily adjust to the requirement of your body.

 

 

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