30-minute high-intensity sessions that combine boxing/kickboxing, MMA techniques, functional fitness, strength circuits, and mobility work. I couldn’t verify a single publicly posted exact routine for your equipment on the site, so this is a custom workout based on MMAXOUT’s published training style rather than an official named class.
MMAXOUT 30-Minute Workout
Equipment: heavy bag, dumbbells, free weights
Goal: fat burn, conditioning, striking, full-body strength
Format: 3-minute warm-up + 6 x 4-minute rounds + 3-minute cooldown = 30 minutes
Intensity target
- Work at about 7–9/10 effort
- Move fast, but keep clean form
- Between rounds: breathe through your nose if possible and sip water only if needed
0:00–3:00 Warm-Up
30 sec each, 2 rounds
- March or light bounce in stance
- Arm circles + shoulder rolls
- Bodyweight squats
- Alternating reverse lunges
- Shadowboxing: jab-cross + light footwork
- Hip hinge/good mornings
Goal: get loose, elevate heart rate, prep hips/shoulders. This fits MMAXOUT’s emphasis on functional movement and mobility.
Round 1 — 3:00–7:00
Boxing + lower body power
Do 4 moves, 45 sec each, 15 sec transition
- Heavy bag: jab-cross-hook-cross
- Goblet squats
- Heavy bag: 1–2 + 2 knees or hard straight punches if no knees
- Dumbbell push press
Focus: striking + squat + explosive press
Rest cue after round: 20–30 sec deep breathing, light footwork
Round 2 — 7:00–11:00
Footwork + pull + core
45 sec on / 15 sec transition
- Heavy bag: jab, pivot, cross
- Bent-over dumbbell rows
- Heavy bag: speed punches nonstop
- Weighted Russian twists or plate twists
Focus: cardio pace, upper-back strength, rotational core
Round 3 — 11:00–15:00
MMA conditioning circuit
45 sec on / 15 sec transition
- Heavy bag: jab-cross-hook-low kick
- If you don’t kick the bag, do jab-cross-hook-sprawl touch
- Romanian deadlifts with dumbbells or barbell
- Heavy bag: power punch intervals
- 3 hard punches + reset, repeat
- Mountain climbers or sprawl to stand
Focus: hinge pattern, posterior chain, fight-style conditioning
Round 4 — 15:00–19:00
Functional strength round
45 sec on / 15 sec transition
- Dumbbell thrusters
- Heavy bag: hooks only
- Farmer hold or farmer march in place
- Heavy bag: uppercut-cross-hook combo
Focus: total-body fatigue resistance, grip, posture, shoulders
This reflects MMAXOUT’s functional-fitness angle: movements like lifting, pushing, and stabilizing for real-world strength.
Round 5 — 19:00–23:00
Strength + aggression round
45 sec on / 15 sec transition
- Reverse lunges with dumbbells
- Heavy bag: jab-cross-jab-cross nonstop
- Renegade rows or plank dumbbell drag
- Heavy bag: freestyle power round
Focus: legs, trunk stability, fight endurance
Round 6 — 23:00–27:00
MMAXOUT finisher
20 sec hard / 10 sec easy x 8 Alternate between:
- Heavy bag punch flurries
- Dumbbell swings or fast bodyweight squats
Sequence:
- Bag flurry
- Squats/swings
- Bag flurry
- Squats/swings
- Bag flurry
- Squats/swings
- Bag flurry
- Squats/swings
Goal: all-out finish in the “30-minute high-intensity” style MMAXOUT highlights.
27:00–30:00 Cooldown
30 sec each
- Walk and breathe
- Chest/shoulder stretch
- Hip flexor stretch
- Hamstring stretch
- Torso rotation stretch
- Neck/upper trap release
Simple exercise substitutions
If you’re a beginner
- Use 30 sec work / 30 sec easy movement
- Punch at 70% power
- Replace thrusters with bodyweight squats
- Replace sprawls with step-backs
If you want it harder
- Use heavier dumbbells
- Add burpees after each bag station
- Turn each 45-sec station into 50 sec work / 10 sec transition
- Wear gloves and keep every bag round at fight pace
Coaching notes
- Keep hands up on bag work
- Rotate hips on hooks and crosses
- Exhale sharply on strikes
- For free weights, stop 1–2 reps before form breaks
- If your lower back gets tired, reduce weight on RDLs/swings immediately
Weekly use
You could run this 2–4 times per week, rotating emphasis:
Day C: more mobility + moderate conditioning
Day A: more bag intensity
Day B: heavier dumbbells/free weights
Fitness at its finest MMAX Out 