One thing that is very admirable about people who compete in MMA or boxing is that for the most part, they have very fit physiques. We can excuse the heavyweights from this example because they care less about total weight. But other fighters need to stay within a weight class so typically they have very chiseled bodies with low body fat.
How do they get this lean type of body? A lot of blood, sweat, and tears goes into their training to burn calories and tone muscles all while practicing the art of pugilism. We are going to take some of this style of workout for a great circuit program anyone can do. Plus the routine uses just your body and a jump rope so it can be done anywhere.
The MMA Style Circuit
This circuit is meant to be done with no rest in between. Each exercise is done as fast as possible for a minute. After completing the entire circuit, rest for a minute and then repeat. Ideally you are doing this circuit at least twice which will take almost 20 minutes. You can keep adding circuits for more work and calories burned. This routine is great for burning calories, toning muscles, and letting off steam.
- Knee Thrusts – Stand in a boxing stance with your left foot slightly forward and hands held up at head level. Drive your right knee up and forward, as high and far out as you can get, while you lean your head and shoulders back. Lower your foot and switch feet (right foot slightly forward) and repeat.
- Squat Thrusts with Kick – Start standing with feet shoulder-width apart. Squat down and place your hands on the ground in front of you and thrust your legs back into a push-up position. Jump your feet back and stand up. As you rise kick out your left leg in front of you at stomach or chest height. On the next thrust use the opposite leg to kick.
- Jump Rope – 60 seconds of jumping rope as fast as you can.
- Front Kicks – This is just like the knee thrust, except instead of just raising the knee you also kick forward leading with your heel while leaning back slightly. You can add your own sound effects if you would like.
- Punching Sit-Ups – Assume a normal sit-up position with feet flat on the ground and knees slightly bent. Keep your hands next to your head and do a sit-up. At the top, punch out with your right hand over your left knee (turning slightly that direction) then punch your left hand over your right knee, then lower back down.
- Straight Cross – Stand in a normal stance with right foot slightly back. Throw a straight punch forward with your right hand, twisting slightly at the waist, pushing off the right leg as you hit the imaginary bag. Return to the start position, shift your feet and punch with your left hand.
- Jump Rope – 60 seconds of jumping rope as fast as you can.
- Combinations – Start in a standard boxing stance. Throw a quick jab with your left hand followed by a straight cross with your right hand. Then add a knee thrust with your right knee. Switch stance and repeat with a right jab, left cross, left knee.
This workout can burn a lot or a little in regards to calories. The faster you go and the more circuits you do, the better workout you will get.
Dan Schneider is a fitness expert who writes about various health and fitness topics. You can find more by Dan at our Fitness Blog. You can also visit him at our Facebook Forum.