Metabolic Conditioning Workout for MMA Fighters

Metabolic conditioning describes the exercise that may vary from high intensity. The exercise routines are intended to be accomplished in around 20 minutes and specifically uses certain energy pathways. The basic aim of metabolic conditioning is to improve both the aerobic and anaerobic systems of your body.

Some people may ask that is metabolic conditioning is the same as HIIT? So, the answer is Metabolic conditioning is more than just high-intensity interval training (HIIT). The properly designed and well-executed conditioning program will also provide the proper stimulus for the clients that will reset their metabolism, which allow for overall better fat utilization and better fats loss as well.

Besides that, if you are an athlete, indulged in a workout, and are in search of suitable and appropriate gym gear or other accessories I would advise you to get comfortable and durable workout clothes from elite sports.

So, getting back to the discussion, a well-devoted coach of MMA fighters may understand the fact that the best-conditioned fighters/athletes in the world are combat fighters.

They have so much perfection in their skills that if they made a small little mistake, it can lead them to defeat. So, to develop more power, strength, agility, speed, endurance, and muscular strength, you tend to develop overall conditioning. Also, it should be your ultimate goal as well, if you want to become an outstanding MMA fighter. 

Metabolic conditioning workouts utilize the exercise that helps you to burn lots of calories even when your workout is finished. This whole workout process is designed precisely. It involves your body, resting period which is designed in a way to refresh your body again for further workout. Also, it helps to develop muscular strength and endurance. And, that means improving your body conditioning fast.

Metabolic conditioning workout

For metabolic conditioning exercises, you need to build up a circuit, which means these types of exercises are not utilized independently. So you need to develop the circuit and every circuit must have specified numbers of reps, coordinated with a little bit of rest as well.

So, the main aim of these workouts is to trigger every muscle of your body, not only just one part of your body. Before working out try to wear some loose and comfortable workout clothes, I would suggest you shop them from elite sports if you want durable and sweat-wicking gym attire.

Start your workout with basic burpees

For developing the condition and body endurance burpees are the most effective exercises. So in-circuit workout, you can include the basic burpees, and after practicing basic burpees you can move to another conditioning workout. While doing burpee make sure that you are standing in a way that your feet are wide apart and your arms are by your side.

Start lowering yourself in the squat position as if you are in a squat position and then put your hands on the floor. Step your leg back into the plank position. Step your leg forward to return to the squat position. Now get back into the standing position. So there are variations of burpees that you can perform to engage your full body muscles. These may include the following exercises

1 Kettlebell swing

2 Push up burpee

3 Dumbbell burpee

4 Climber burpee

5 Single leg burpee

6 Barbell high pulls

Time duration

The time duration should be almost 30 minutes with each exercise for 4 to 5 minutes. Make sure that you should also have some rest time for muscles recovery.

Bodyweight squats

Bodyweight squats are an amazing tool that you can use as a metabolic conditioning circuit. If they are programmed and performed accurately, they help you to burn tons of calories and also recruit a huge amount of muscles as well. MMA fighters that use squats can develop the maximum strength that is important for ground fighters.

If you develop strength in your knee or hip it will result in more effective results. Bodyweight squats are also good for warming up your body and also raising your core temperature as well. If you perform them on regular basis they help to tone up your glutes and quads. Body squads are also beneficial because they are gateway exercises.

metabolic conditioning workout


Deadlifts are weightlifting compound exercises that engage the muscles of your glutes, hamstring, core, your lower back muscles as well. If you are an MMA fighter, performing deadlifts to condition your body, you may also notice that your grip also gets strength.

They are also considered powerlifting exercises which means they are just perfect if you want to lift heavyweight. Deadlifts exert less pressure on the knees so they can be the best exercise for people who are suffering from knee pains.

How to perform deadlifts
  1. 1
    Stand behind the barbell in a way that your knees are slightly bent and your feet hip-width apart.
  2. 2
    Pivot your hips, bending slowly at your knees. Push your butt way back, keep your core engaged so that your back may remain flat.
  3. 3
    Grip the barbell with both of your hands, in such a way that your hands are wider than your knees.
  4. 4
    Keep your shoulders pressed in the downward position, and then slowly move your elbow so that you can engage your shoulders blades and your back, to lift the weight.
  5. 5
    Keep your core firm, push with the help of your heels, and now lift the weight. Make sure your knees are straight, your back is also flat/straight now reverse the link at your hips and stand up straight.
  6. 6
    Stop on the top, squeeze your thighs so that your hips are extended with no curve in your lower back.
  7. 7
    Make sure that you are utilizing the glutes and hamstrings while lifting, do not rotate your back when you are lifting the heavyweight, because it may lead to serious injury, so you need to be very careful especially when you are lifting weight.

Overhead presses

If you choose overhead presses from a standing position, you will work on the large muscles of your upper body, which includes pectorals, deltoids, and triceps muscles. It’s also called a military press or standing press workout which not only built up your shoulders but also enhances the size of your triceps as well.  Make sure that the weight should be heavier enough so that the last reps should be more challenging for you. Must do at least 8 to 12 reps. While performing this workout make sure that your biceps should be in the top position and your forearms are parallel to each other.