The Ultimate 30 Min MMA Conditioning Workout


Have you ever wanted to get in shape like a Mixed Martial Arts (MMA) fighter?

These guys are ripped. They train hard. They don’t make excuses. That’s why we at A Shot of Adrenaline gravitate toward their methods of training.

With that in mind, we decided to put together an MMA workout routine that modeled the normal fight structure: 5 rounds at 5 minutes each. And the best part is, Shot of Adrenaline’s founder Todd will be walking you through the entire workout in the video above!

This workout is designed to condition your body as if you were in the ring (or octagon). In the routine, we mostly use body weight exercises; however, we have included a couple of exercises that require a minimum amount of weight. As you’ll see in the video, Todd is using some 8 lb. dumbbells. It’s not a lot of weight by any means, but it will provide a good amount of resistance in order to increase the intensity.

This is a full-body workout, so you’re going to be working everything from upper body, lower body, and core. Some of the exercises you’ve never heard of — because we invented them just for this challenge! Because of this, it’ll be important to follow along with the video so you can see the proper form required for each movement. Once you’ve done the workout a few times and don’t need to follow along with the video, just make sure you have your own stopwatch to keep track of the time.

Make sure you’re adequately stretched out — in the video above, Todd has already stretched, and you’re going to want to make sure you’ll be nice and loose.

Here’s a sample warm-up routine for you to follow to get ready for the 30-Minute MMA Conditioning Workout:

  • Arm circles — 10 forward/10 backward (small circles)
  • Arm circles — 5 forward/5 backward (big circles)
  • Jumping jacks — 15
  • Quad stretch — 3/leg at 3 seconds per hold
  • Bodyweight squats — 10

Stretch more if needed.

Click the video at the top of the page to start the workout.

Warning! This workout is extremely difficult and is designed for advanced MMA fighters and advanced fitness athletes only. It will bring amazing gains in physical strength and conditioning (if done regularly) but should only be tried by athletes whom already have a strong foundation of training. If you are more on the beginner or intermediate side of your training, we have a number of other workouts you would find much more beneficial. It’s critical you don’t over-exert yourself, especially with a challenge like the 30-Minute MMA Conditioning Workout.

Knee Health Score 2

Again, we cannot understate this: this may be the most difficult and intense workout you ever try. Use proper breathing techniques, rest when you need to (Todd explains in the video how to optimize those short rest periods), and keep a bottle of water handy. You’re going to need it.

MMA Conditioning Workout Outline:

Round 1: 5 Minutes Total
Push Up Jacks (1 min)
Half Gracies on Right Side (1 min)
Half Gracies on Left Side (1 min)
Falling Punches (1 min)
Half Burpees (1 min)

–1 min rest–

Round 2: 5 Minutes Total
Jumping Dolphins (1 min)
One Armed Half Burpees with Weight – Right Side (1 min)
One Armed Half Burpees with Weight – Left Side (1 min)
Rising Crabs (1 min)
Jumping Ducks (1 min)

–1 min rest–

Round 3: 5 Minutes Total
Jumping Uneven Pushups (1 min)
Reverse Hip Dips – Right Side (1 min)
Reverse Hip Dips – Left Side (1 min)
Single Leg Superman Squats – Right Side (1 min)
Single Leg Superman Squats – Left Side (1 min)

–1 min rest–

Round 4: 5 Minutes Total
Single Hand Hops w/ Weight – Right Side (1 min)
Single Hand Hops w/ Weight – Left Side (1 min)
Full Bridge (1 min)
Pistol Squat – Right Side (1 min)
Pistol Squat – Left Side (1 min)

–1 min rest–

Round 5: 5 Minutes Total
Jumping Jacks w/ Weight (1 min)
Plyometric Hip Dips (1 min)
Spider Push Ups (1 min)
Stretch Push Ups (1 min)
Wall Sits (1 min)

Done! You’ve just completed on of the toughest workouts we’ve ever designed. Your body should be aching from head to toe, every muscle tight with exhaustion. Learning to push yourself like you just did will help advance your fight training, both physically and mentally.

3 Tips For MMA Fighters To Improve Conditioning


1. Strengthen Your Type 1 Muscle Fibers

Have you ever been in a fight and reached the point of total exhaustion? Your muscles feel like rubber and you can barely keep your hands up to protect you. Your shoulders are tightening up and your legs are shot. The reason is because your type 1 muscles fibers (your endurance fibers) are blasted. When you are conditioning for a fight, it is important to train with this in mind. Doing higher rep body weight exercises will increase your bodies’ ability to carry oxygen to your muscles thereby making them last longer.

2. Strengthen Your Body As A Unit

One of the biggest mistakes MMA fighters — or any martial artist for that matter — makes is to think that huge muscles will improve their ability to punch harder. Granted, the laws of physics will tell you that getting hit by a heavier mass will hurt more than a lighter mass; however, mass is not the same thing as force. When you punch using your whole body, you increase the amount of force behind it. If you rely too heavily on single muscles to increase your force, you are not maximizing the natural design of your body.

Training with “whole body exercises” and doing the above conditioning workout will teach you that your body is a unit. You’ll develop a “body synchronicity” that will give you an amazing feeling both inside and outside of the ring.

3. Improve Your V02 Max

V02 Max is generally considered the best measurement to test an athlete’s ability to withstand long, intense periods of aerobic activity. There is a great article on V02 Max here. It explains more about what it is and also talks about the difference between V02 Max and Lactate Threshold, which is the point during maximum conditioning when lactic acid builds up in the muscles.

Show/Hide Comments (32 comments)
  1. Tyler

    Hey Todd,

    Do you recommend supplementing with any back/arm/pulling workouts? Or do you believe that this unnecessary?


  2. zak

    I Really like this video, I’m new to MMA. full of helpful tips

    • Todd Kuslikis

      Hi Zak,

      I’ really happy you found this helpful.

      – Todd

  3. Juan

    Hello todd… I am spanish .. In europe and i dont know very well how i do your exercises .. Please show photo that workout MMA conditiong. Sorry my english
    Thank you

  4. Man M

    Hey Todd
    Can you please explain all these work outs as I don’t know most of them.

  5. Drew

    This is definitely high intensity. I can’t wait to try to incorporate these exercises into my workout. Thanks for sharing.

  6. Udayan

    Hey Todd!
    Initially I had been training for mass, I’ve tried weights earlier, but I am pretty keen on moving to bodyweight hypertrophy. Also, I joined Muay Thai classes since last week, which leaves me pretty sore. Now since these sort of sports burn a lot of calories, would you suggest I increase calories? Or do I risk losing muscle too? I’ve been a hard gainer, so I don’t wanna lose anything. It’d be great if you could suggest a diet. I’m 5′ 4″ at 120lbs. Thanks a ton! Keep up the great work!

    • Todd Kuslikis

      Hi Udayan,

      You can increase your caloric intake gradually and see how your body reacts to it. If you find yourself gaining too much fat, you can cut down.

      – Todd

  7. Shaun

    Hi I am finished the 90 day bodyweight routine and am going to start this program , I am looking to increase my strength and stamina is this program alone enuf to do so as my body Is well conditioned from the 90 day program. Any advice would be gratefully appreciated .

    • Todd Kuslikis

      Hi Shaun,

      This is a high intensity workout, so it should do it.

      – Todd

  8. Caleb

    Can I do this workout in the evening to my current workouts in the mornings?

  9. Glade Packer

    Holy crap Todd! That was epic! Did the exercises today and WOW! Dripping sweat and I admit, had to take a breather a few times, but finished the 5 rounds! Can’t wait to do this again on Thursday!

  10. John

    I gave this one a whirl and I have to say you are sadistic! Lol great workout! Tormorrow I will do your isometric workout.

  11. stian Rosenquist

    Hello Todd And Happy new year

    Its A great site u have her!!

    How ever Ill be up for some Muay Thai Fights in July And i really need to build up my stamina, And my punches and kicks to keep up all the rounds, im tired of my regular training program so i wounder if u have a good weekly program to achieve this goals
    Note that I work offshore 5 weeks periods where its limited of things in the gym

    Best Regards

    Stian R

    • Todd Kuslikis

      Hey Stian,

      What is your current program? I definitely think I could put together a Muay Thai program in the next bit.

      • Stian Rosenquist

        Thanks for Reply.

        Im doing your MMA condition workout 30 min 3 times a week every morning , in the evening im doing 1 h training on my boxing bag. those 3 days days i am not doing condition workout im doing 1 h on a rowing machine and 1 h weight training.

        Regards Stian R

  12. sidhanth

    i have made a great diet plan as well please tell me which workout of yours shall i proceed for ?

    • Todd Kuslikis

      Hi Sidhanth. What are your goals?

  13. sidhanth

    sir i have gained a lot of weight nd muscle, i quickly wanna get ripped strong and cut which is the workout u recommend for me?

    • Todd Kuslikis

      Hi Sidhanth,

      My free complete bodyweight training program is a great start. Did you download that yet?

  14. john

    And sorry dude I forgot to say, I’m hovering at around about 15% body fat. I’m 5’10 and 70kg . I know there is no “quick fix” but if I do the ‘200 X 15’ workout in the mornings 5 times per week and do this mma workout in the evenings 3 times per week and stick to my current diet, will I see results soon? I’d really like to get down to about 10% body fat and I know its not going to happen over night, but by doing everything I said above do you think I could see significant results in a couple of weeks? If it were possible I’d like to have good results in 3 weeks as my cousin signed me up to do a swimming competition (without me knowing) in his college for some charity event and I’d really like not to be standing there with a pot belly. Thanks again.

  15. john

    Well I dont eat much, for breakfast I usually just have a some cereal or eggs you know something simple with a glass of orande juice or cup of coffee (usually something quick as I have to be in at work by 8:00 and I’m not exactly a morning person) At about 1:00 I have an apple and about a handfull of walnuts. Around 4:00 I normally have some sort of fruit bar. Then when I get home at about 6:00 I have my usual dinner that consists of a couple of potatoes, one or two servings of meat, and some vegetables. I dont really have anything else after that maybe a something like a rice cake later in the evening depending on if I’m hungry or not. I normally have a protein shake on the days I workout (about 3 days per week) and I drink about 2 litres of water each day. Thanks man.

  16. john

    could you give me a hand with my diet please, i think its okay id just like a second opinion from somebody who knows what their talking about. Thanks

    • Todd Kuslikis

      For sure bro. Post it here and I’ll give it some specific feedback.

  17. Lennon

    no reply buton so had to start new comment. Ive heard good things about whey, he’s allergic to almonds so ill probably stick with peanut butter. What kind of foods are good for snacks between my classes or something, I plan to eat more salad with my chicken is there any good veg, etc. that I can add to it that will help me out

    • Todd Kuslikis

      Avocado is the king to add size and calories. Its great on salads. You can put a bit of coconut oil on your salads too. Tastes great and has tons of calories.

      Also, as a snack I would recommend carrying around a big bag of nuts (peanuts or anything else that he is not allergic too since you want a bit of variety) and raisins. Very tasty and will help keep the calories flowing.

  18. Lennon

    how often should you do this each week

    • Todd Kuslikis

      Hi Lennon,

      I would say 3X a week will be enough. It’s really challenging. Let me know what you think.


      • Lennon

        is a monday, wed, fri schedule good. gives a day on off the weekend off. Do you have anything for diet tips, I need to gain a good amount of weight

        • Todd Kuslikis

          Hi Lennon,

          Yes that’s a great schedule. Some of the best foods for gaining weight are nuts and nut butter. Also, incorporate a lot of avocado into your diet. What does your diet look like now? How much are you looking to gain?


          • Lennon

            My diet is going to me changing a bit \i leave for school in september, making my own meals now, I love chicken and beef but im looking for different things to do with it so i dont get sick of it. My roomate is allergic to tree nuts (vine nuts like peanuts is okay) and fish so i can’t have those which i know is good in protein, been trying to look up meal plans for weight gain but i am also on a tight budget. I’m 6’2″ at 140 lbs, i would like to gain at least 20-30 pounds if possible. Is there a protein powder or something like it that you recommend or should i avoid them? any suggestions would help

          • Todd Kuslikis

            Hi Lennon,

            Great question. I am actually trying out SunWarriors Warrior Blend Protein powder so I’ll have to let you know how it goes.

            Even though you can’t eat fish there are plenty of alternatives. I would incorporate more eggs into your diet. Great source of protein as well as almond butter (adds variety to the same old peanut butter, unless your rooommate is allergic to it). Though almond is a bit more expensive than pea nut butter. Also, look into hemp seed. Great source of protein and is a superfood!

            There are a few to get you started. If the above aren’t fitting into you budget let me know and we’ll continue to brainstorm.


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