Here’s a 30-minute high-intensity workout inspired by MMA and kickboxing techniques.
This routine combines cardio, strength, and explosive movements to mimic the intensity of a fight. It’s designed to push your endurance and power—no equipment needed, just your body and some space. Warm up first, then dive into the circuits. Rest minimally between exercises (15-30 seconds) to keep the heart rate up, and take 1-2 minutes between rounds.
Warm-Up (5 minutes)
- Jumping Jacks (1 min): Get the blood flowing.
- Shadowboxing (2 min): Throw light punches (jab, cross, hook) while moving your feet—stay on your toes, bounce like a fighter.
- High Knees (1 min): Drive knees up fast, pump your arms.
- Butt Kicks (1 min): Kick heels to glutes, keep the pace quick.
Main Workout (24 minutes)
Split into 3 rounds, 8 minutes each. Repeat each round twice (4 minutes per cycle). Push hard—think fight pace.
Round 1: Striking Power (8 min total)
- Jab-Cross Combo (1 min): Throw fast punches in a 1-2 rhythm (jab with lead hand, cross with rear). Stay light on your feet.
- Front Kick (Left Leg) (30 sec): Snap a kick forward, aiming chest height, then switch stance.
- Front Kick (Right Leg) (30 sec): Same deal, opposite leg.
- Squat to Knee Strike (1 min): Squat deep, then explode up driving a knee forward (alternate legs).
- Repeat this cycle once (4 min total).
Rest 1-2 min before Round 2.
Round 2: Kickboxing Cardio Blast (8 min total)
- Switch Kick Combo (1 min): Jab-cross, then throw a rear roundhouse kick (aim mid-level, pivot your base foot). Alternate sides.
- Burpee with Push Kick (1 min): Drop into a burpee, pop up, and fire a push kick (teep) forward—alternate legs.
- Hook-Uppercut Drill (1 min): Throw a left hook, right uppercut, right hook, left uppercut. Keep moving, imagine a bag or opponent.
- Mountain Climbers (1 min): Fast, aggressive knee drives—like scrambling in a fight.
- Repeat this cycle once (4 min total).
Rest 1-2 min before Round 3.
Round 3: MMA Finisher (8 min total)
- Sprawl to Knee (1 min): Drop to a sprawl (think defending a takedown), pop up, throw a knee strike (alternate legs).
- Roundhouse Kick (Left) (30 sec): Full power, pivot hard, aim for a target mid-thigh or ribs.
- Roundhouse Kick (Right) (30 sec): Same intensity, other leg.
- Punch Blitz (1 min): 30 sec of max-speed jabs, then 30 sec of max-speed hooks—go all out.
- Repeat this cycle once (4 min total).
Cool Down (1-2 minutes)
- Walk it out (30 sec): Shake out your limbs.
- Deep Breathing (1 min): Inhale through the nose, exhale slow—reset your system.
This hits all the bases: striking, kicks, explosiveness, and endurance. You’ll feel like you just went three rounds in the cage. Adjust intensity by speeding up or slowing down, but aim to stay in that high-effort zone. Hydrate after—you’ll need it.
