People love to find excuses to avoid something. It’s one thing I’ve learned over the years from being a personal trainer, a CrossFit coach, and a Special Operations Developer for the Air Force. So in the interest of helping as many people as possible in one fell swoop, I created this weightless mma workout. This workout kills several birds with one stone:
- It’s quick, which takes care of the “I don’t have time” excuse.
- It doesn’t require any equipment, which takes care of anyone who doesn’t have access to a gym.
- It is scaleable, which means anyone can do it, regardless of fitness level.
Vital Instructions
The workout is modeled after a standard MMA bout, but you can add two extra rounds if you want to go “hard in the paint.” It’s broken into three rounds of 5 minutes each, with 1 minute of rest in between.
Each minute of the round is spent doing a different exercise; I’ve chosen a diverse selection so you get a full-body workout.
Do each exercise to the best of your ability, and shoot for as many reps as possible (or just try to go the whole minute without taking a break). That being said, take a break whenever you need it. Do the workout another day and try to improve your score.
Recommended Goals
You don’t have to be a professional athlete to do this workout. Work on improving your performance over time. For example, if you had to scale down an exercise, try doing some of the harder reps next time. If you could do 10 or 15 reps this time, try to increase to 20 next time. And so on. I will also give several variations for each exercise. Choose the one that’s right for you.
- Good: 20 reps
- Great: 30 reps
- Excellent: 40 reps
- Legend: 60+ reps
The Workout
3 Rounds , 5 minutes each. Rest 1 minute between rounds.
Choose a different exercise for each round to switch it up.
Minute 1: Cardio. Shadow Boxing, Jumping Jacks, Speed Skaters, Jump Rope*
Minute 2: Lower Body. Squats, Side Lunges, Lunge to Front Kick, Pistol Squats
Minute 3: Core. V-ups, Flutterkicks, Bicycle Crunches, Windshield Wipers, Knees to Elbows*
Minute 4: Upper Body. Pushups (any variation), Bench Dips, Pullups*, Bear Crawl
Minute 5: Explosive. Burpees, Box Jumps*, Sprints (10s sprint, 5s walk X 4)
*Requires Equipment
That’s it for the weightless mma workout. I designed it this way to be simple, straightforward, and versatile.
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