If you’re looking to increase your cardio endurance and overall fitness for MMA, then look no further. This article will provide you with a comprehensive list of the best cardio workouts specifically designed for mixed martial arts. Whether you’re a beginner or a seasoned fighter, these workouts are guaranteed to push your limits and improve your stamina in the octagon. Get ready to sweat it out and take your training to the next level with the best cardio exercises for MMA.
1. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a widely popular form of cardio workout that involves short bursts of intense exercise followed by brief recovery periods. This type of training not only helps improve cardiovascular fitness but also boosts endurance and helps burn calories effectively. Here are a few variations of HIIT workouts that can greatly benefit MMA fighters.
Tabata
Tabata training is a specific form of HIIT that focuses on 20 seconds of all-out effort followed by 10 seconds of rest, completing a total of eight rounds. This type of training is perfect for MMA athletes as it helps simulate the intensity of an MMA match, where there are short bursts of high-intensity action followed by brief periods of rest. Tabata workouts can include a variety of exercises such as squats, burpees, push-ups, and kettlebell swings.
Circuit Training
Circuit training involves moving between different exercises with minimal rest in between. MMA fighters can create a circuit workout by selecting a series of exercises that target different muscle groups and incorporate both strength and cardio exercises. This type of training not only improves cardiovascular endurance but also helps build functional strength, agility, and flexibility. Some examples of exercises that can be included in a circuit training session for MMA fighters are kettlebell swings, medicine ball slams, box jumps, and battle rope waves.
Battling Ropes
Battling ropes are thick, heavy ropes that are anchored to a point and then used to perform various movements that engage the entire body. This form of exercise not only provides an intense cardiovascular workout but also helps enhance muscular endurance, grip strength, and core stability. MMA fighters can perform exercises like waves, slams, and alternating waves with battling ropes to improve their cardiovascular fitness and develop explosive power in the upper body.
2. Jumping Rope
Jumping rope may seem like a simple activity, but it is one of the most effective cardio workouts for MMA fighters. It improves footwork, coordination, and cardiovascular endurance. Here are a few different jumping rope techniques that can be incorporated into a training routine.
Basic Jump
The basic jump involves jumping over the rope with both feet together in a rhythmic manner. This simple technique is a great warm-up exercise and helps improve coordination and endurance. MMA fighters can start with short sets and gradually increase the duration to challenge their cardiovascular system.
Double Under
Double under is an advanced jumping rope technique that involves rotating the rope twice under each jump. This technique requires precise timing, quick footwork, and explosive jumping ability. Incorporating double unders into training sessions helps improve agility, coordination, and cardiovascular fitness.
Criss Cross
The criss cross is another challenging technique that involves crossing the arms and ropes in front of the body while jumping. This movement not only increases the intensity of the workout but also engages the core muscles and improves coordination and agility. MMA fighters can include criss-cross jumps in their training routine to enhance footwork, endurance, and overall cardiovascular conditioning.
3. Running
Running is a fundamental cardio exercise that can be customized to suit the specific needs of MMA fighters. Whether it’s sprinting, long-distance running, or stair running, incorporating running into training routines can significantly enhance cardiovascular fitness and endurance.
Sprints
Sprinting is a high-intensity running exercise that involves short bursts of maximal effort followed by periods of rest. This type of training closely resembles the explosive movements required in MMA, where fighters need to quickly generate power and recover in between bursts of action. MMA fighters can perform sprints over various distances, such as 100 meters or 400 meters, to improve speed, explosive power, and cardiovascular capacity.
Long Distance
Long-distance running, such as running for several miles at a steady pace, helps build aerobic endurance and stamina. While MMA fights are typically short in duration, incorporating long-distance running into training programs can improve overall cardiovascular fitness and enhance the ability to maintain a high intensity throughout the fight.
Stair Running
Stair running is a form of running that involves sprinting up stairs or running up a hill or incline. This exercise targets the leg muscles, improves aerobic fitness, and enhances explosive power. The uneven ground and increased resistance during stair running closely mimic the challenges of MMA training and can greatly benefit fighters.
4. Swimming
Swimming is a low-impact, full-body workout that provides excellent cardiovascular conditioning for MMA fighters. It not only improves endurance but also enhances overall strength, flexibility, and coordination. Here are a few swimming techniques that can be incorporated into a cardio-focused training routine.
Freestyle
Freestyle swimming is the most common swimming stroke and is great for overall cardiovascular fitness. This stroke engages multiple muscle groups, including the arms, legs, and core, providing a full-body workout. MMA fighters can incorporate freestyle swimming into their training to improve lung capacity, muscular endurance, and coordination.
Butterfly Stroke
The butterfly stroke is an advanced swimming technique that requires full-body coordination and strength. It engages the chest, shoulders, back, and core muscles, making it an excellent exercise for building upper body strength and cardiovascular fitness. Including the butterfly stroke in swimming workouts can help MMA fighters develop greater power and endurance in their upper body.
Water Treading
Water treading is a low-impact exercise that involves remaining afloat and moving in place while in deep water. This exercise not only improves cardiovascular endurance but also enhances leg strength and coordination. MMA fighters can incorporate water treading into their training routine to simulate the feeling of being in the clinch or grappling, while also getting a fantastic cardio workout.
5. Cycling
Cycling is another fantastic cardio exercise that offers low-impact benefits while targeting the leg muscles and improving cardiovascular fitness. Whether it’s indoor spinning on a stationary bike, outdoor biking, or mountain biking, cyclists can tailor their workouts to suit their specific needs.
Indoor Spinning
Indoor spinning classes provide an intense cardiovascular workout in a controlled environment. These classes are often accompanied by high-energy music and led by instructors who guide participants through various intensity levels and resistance settings. Indoor spinning can improve leg strength, endurance, and cardiovascular fitness, making it an excellent option for MMA fighters looking to enhance their aerobic capacity.
Outdoor Biking
Outdoor biking offers the opportunity to enjoy the beauty of nature while getting a great cardio workout. Whether it’s road cycling, trail riding, or cycling on uneven terrains, outdoor biking engages the leg muscles, improves balance, and enhances cardiovascular endurance. Integrating outdoor biking into training routines allows MMA fighters to improve their overall endurance level while enjoying the benefits of fresh air and outdoor scenery.
Mountain Biking
Mountain biking entails navigating through off-road terrains, including steep climbs, descents, and obstacles. This challenging form of cycling not only provides an excellent cardiovascular workout but also enhances balance, agility, and lower body strength. MMA fighters who incorporate mountain biking into their training routine can develop greater endurance, leg strength, and overall cardiovascular fitness.
6. Plyometrics
Plyometric exercises involve explosive movements that aim to improve both speed and power. These exercises are beneficial for MMA fighters as they replicate the quick, explosive movements required in combat sports. Here are three plyometric exercises that can significantly enhance cardiovascular fitness.
Box Jumps
Box jumps involve jumping onto a platform or box with both feet. This explosive movement engages the leg muscles and requires coordination and balance. Box jumps not only improve lower body strength and power but also challenge the cardiovascular system, making them an excellent addition to any MMA training regimen.
Burpees
Burpees are a full-body exercise that combines a squat, a push-up, and a jump. This exercise targets multiple muscle groups, including the legs, core, chest, and arms. Burpees require explosive power and cardiovascular endurance, making them a valuable addition to cardio-focused workouts for MMA fighters.
Medicine Ball Throws
Medicine ball throws involve explosive movements where a medicine ball is thrown with maximum force. These movements engage the entire body and improve coordination, power, and cardiovascular fitness. MMA fighters can incorporate exercises like medicine ball slams or overhead throws into their training routine to develop explosive power and enhance their conditioning levels.
7. Rowing
Rowing is a full-body workout that targets multiple muscle groups while providing an excellent cardiovascular workout. It engages the arms, legs, core, and back muscles, making it a fantastic option for MMA fighters looking to improve overall strength and endurance.
Machine Rowing
Rowing machines, also known as ergometers or rowing ergs, simulate the motion of rowing a boat. This exercise is a great non-weight-bearing option that allows for high-intensity workouts without stressing the joints. By adjusting the resistance level and rowing technique, MMA fighters can challenge their cardiovascular system and build total-body strength.
Outdoor Rowing
Outdoor rowing involves rowing on natural bodies of water like rivers, lakes, or the ocean. This form of rowing provides the added benefits of fresh air, scenic views, and more variation in water conditions. Outdoor rowing not only improves cardiovascular fitness and overall strength but also enhances mental focus and resilience.
Ergometer Workouts
Ergometer workouts on rowing machines can be tailored to target specific aerobic or anaerobic energy systems. MMA fighters can perform interval workouts or longer steady-state sessions on the rowing machine to improve cardiovascular endurance and build muscular endurance in the legs, core, and back.
8. Stair Climbing
Stair climbing offers a challenging cardio workout that targets the leg muscles and improves cardiovascular fitness. It simulates the actions of climbing stairs or running up a hill, making it an excellent exercise for MMA fighters who want to develop power and endurance.
Step-Ups
Step-ups involve stepping onto an elevated surface repeatedly using one leg at a time. This exercise primarily targets the quadriceps and glute muscles, improving lower body strength and endurance. Incorporating step-ups into a cardio routine can help MMA fighters build the explosive leg power necessary for quick footwork in the octagon.
Stair Sprints
Stair sprints involve running up a flight of stairs as fast as possible. This exercise engages the leg muscles, cardiovascular system, and core, providing an intense workout that replicates the demands of explosive movements in MMA. MMA fighters can perform stair sprints to improve cardiovascular endurance, leg strength, and power.
Stair Drills
Stair drills involve performing various exercises on a set of stairs, such as step jumps, lunges, or lateral bounds. These drills challenge the lower body muscles, improve balance and agility, and enhance cardiovascular fitness. MMA fighters can incorporate stair drills into their training routine to add variety and intensity to their cardio workouts.
9. Battle Ropes
Battle ropes are thick and heavy ropes that are anchored to a point and used to create wave-like movements. This exercise not only boosts cardiovascular fitness but also enhances overall strength, stability, and grip strength.
Waves
Waves involve creating alternating waves along the length of the ropes by rapidly moving the arms up and down. This movement targets the arms, shoulders, and core muscles while also engaging the cardiovascular system. MMA fighters can perform wave exercises with battle ropes to improve upper body endurance, coordination, and power.
Slams
Slams involve raising the battle ropes overhead and forcefully slamming them down onto the ground. This movement engages the entire body, including the legs, core, and upper body, while simultaneously challenging the cardiovascular system. MMA fighters can incorporate slam exercises with battle ropes to develop explosive power and endurance throughout their entire body.
Alternating Waves
Alternating waves involve moving the arms up and down one at a time, creating a continuous wave-like motion along the length of the ropes. This exercise targets each arm individually, improving muscular endurance and core stability. By performing alternating wave exercises with battle ropes, MMA fighters can enhance their cardiovascular fitness and coordination.
10. CrossFit
CrossFit combines elements of high-intensity interval training, weightlifting, gymnastics, and functional movements to create a well-rounded and challenging workout. MMA fighters can benefit from incorporating specific CrossFit exercises into their training routine to enhance their cardiovascular fitness, strength, and overall conditioning.
Wall Balls
Wall balls involve throwing a medicine ball against a wall and then catching it on the rebound. This exercise targets the legs, core, and shoulders while also demanding cardiovascular endurance. Incorporating wall balls into training regimens can improve lower body power, upper body strength, and overall conditioning.
Kettlebell Swings
Kettlebell swings involve swinging a kettlebell between the legs and then explosively thrusting the hips forward to propel the kettlebell upwards. This exercise engages the glutes, hamstrings, core, and shoulders, providing a full-body cardiovascular workout. MMA fighters can include kettlebell swings in their training routine to improve power, explosiveness, and overall cardiovascular conditioning.
Box Jumps
Box jumps, mentioned earlier in the plyometrics section, are also commonly performed in CrossFit workouts. This exercise involves jumping onto a box or platform with both feet. It engages the leg muscles, cardiovascular system, and core, making it an excellent addition to any cardio-focused training routine for MMA fighters.
In conclusion, selecting the right cardio exercises can greatly benefit MMA fighters by improving their cardiovascular fitness, endurance, and overall performance in the octagon. Whether it’s High-Intensity Interval Training (HIIT), jumping rope, running, swimming, cycling, plyometrics, rowing, stair climbing, battle ropes, or CrossFit, incorporating a variety of cardio workouts into training routines can help MMA athletes take their conditioning to the next level. Remember to choose exercises that suit your fitness level and goals, and always consult with a qualified trainer before starting a new exercise program. Get ready to elevate your cardio game and dominate in your next MMA match!