Get a Hot Body With These MMA Exercises for Beginners

Get a Hot Body With These MMA Exercises for Beginners


Mixed Martial Arts (MMA) is a popular full-contact combat sport that allows striking and grappling from both standing and ground positions, using various techniques from other combat sports and martial arts. The potential for serious harm involved in the intense MMA exercises is not to everyone’s liking, but when done well they can be a fun and great workout.

MMA fighters train to survive several minutes of non-stop full body attacks from people who want to kick their butt, so they have to be in peak condition. MMA exercises can be a great addition to any workout routine, especially for those who want to get a toned and sexy body. So, if you’re interested and willing to give it a try, check out these awesome MMA exercises for beginners.

Jumping Squats

Jumping squats is one of the most effective exercises that can be done without any equipment. This is the ideal exercise for your legs and butt – it will shape and tone your glutes and increase your explosive strength and power, which is particularly important for throwing powerful kicks.

jumping squats

How to:

Stand with your feet shoulder-width apart and squat down until your thighs are parallel to the floor. Then engage your core and jump up as high as you can with your arms straight over your head. Land on your feet and lower your body back into the squat position to complete one repetition. Do two or three sets of ten repetitions.

Cross Hops

This amazing exercise will shape and tone your calves and quads, and will also strengthen your lung capacity. Cross hops can also improve cardiovascular health and build the coordination and strength that is needed in MMA fighting.

cross hops

How to:

For this exercise, you will have to place some clothing or towels in a cross shape on the floor in front of you. Stand with your feet around an inch apart and hop back and forth, side to side, on the balls of your feet. Stay as low to the ground as you can and land gently. Vary the hopping patterns, moving clockwise and also diagonally.

Bear Crawls

Bear crawls is another powerful full body exercise that works the core and legs and helps you build upper body strength. This exercise also improves cardiovascular fitness.

bear crawls

How to:

Get on your knees and place your hands directly under your shoulders. Then lift your knees on the floor, raise your hips, and brace your core completely (this is known as the “bear” position). Keep your hips and shoulders at the same height and then step forward with your right foot while also reaching forward with your right hand. Be careful not to let your knees touch the floor as you crawl. Repeat on the left side and continue moving forward while slowly building speed.


Burpees or squat thrusts are known as the best conditioning exercise that will help you build a lean and attractive body. This is an awesome exercise that will work all of your major muscle groups and burn calories like crazy.


How to:

Stand with your feet shoulder-width apart and drop your body to a squat position with your palms flat on the floor. Thrust your feet back quickly, while also extending your arms like in a pushup position. Then return your feet to the squat position and jump straight up into the air. Land gently and then repeat. If you want to make this exercise even harder, throw in a pushup while your body is still in the plank position.