Here’s a 30-minute HIIT MMA Fitness Workout. No equipment is needed, though you can add a punching bag or pads if you have them. Adjust intensity or reps based on your fitness level.

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Warm-Up (5 minutes)

• Jumping Jacks – 1 minute
• Shadowboxing (jab-cross combos) – 1 minute, light and fast
• High Knees – 1 minute
• Bodyweight Squats – 1 minute
• Arm Circles (30 sec forward, 30 sec backward) – 1 minute

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Main HIIT Workout (20 minutes)

Format: 40 seconds of work, 20 seconds of rest per exercise. Complete each circuit twice before moving to the next. Rest 1 minute between circuits.

Circuit 1: Striking Focus

1. Jab-Cross Combo – Throw rapid punches (left jab, right cross) in a fighting stance. Add a slight squat for power.
2. Burpee with Push Kick – Do a burpee, then jump up and simulate a front push kick (teep) with one leg. Alternate legs each rep.
3. Knee Strikes – In a stance, drive alternating knees upward as if striking an opponent’s midsection. Engage your core.
4. Sprawls – Drop to the ground like defending a takedown, then explode back up to standing.

Repeat Circuit 1 twice.

Circuit 2: Grappling & Core

1. Wrestler’s Squat Jumps – Squat low, then explode into a jump, mimicking a takedown setup. Land soft and repeat.
2. Elbow Strikes – In a stance, throw alternating elbow strikes (imagine close-range combat). Keep it fast and controlled.
3. Plank with Shoulder Taps – In a plank, tap your opposite shoulder without letting hips sway. Builds core stability for grappling.
4. Mountain Climbers – Rapidly alternate bringing knees to chest, like scrambling in a fight.

Repeat Circuit 2 twice.

Circuit 3: Power & Conditioning

1. Hook Punches – Throw left and right hooks with power, pivoting your feet and twisting your hips.
2. Jump Lunges – Alternate lunges with a jump switch, building explosive leg strength.
3. Sit-Outs – From a push-up position, kick one leg under your body to the opposite side, then return. Alternate sides.
4. Shadowboxing Finisher – Go all out with any combo (punches, elbows, knees) at max speed.

Repeat Circuit 3 twice.

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Cool-Down (5 minutes)

• Walking with Deep Breathing – 1 minute, focus on slowing your heart rate.
• Hamstring Stretch – 1 minute per leg.
• Cat-Cow Stretch – 1 minute for spinal mobility.
• Chest Opener Stretch – 1 minute, clasp hands behind back and lift slightly.

Always consult a doctor before any type of workout.