UFC fighters are fitness freaks, blending strength, cardio, and skill to dominate the octagon. For beginners, adopting their workout routines can build a fighter’s physique without stepping into a cage. These routines focus on functional fitness, mimicking the demands of MMA. Here are the top UFC-inspired workout routines for beginners, designed to boost strength, endurance, and agility.
Routine 1: Full-Body Circuit
Inspired by Georges St-Pierre’s versatility, this circuit builds strength and cardio. Perform 3 rounds, 45 seconds per exercise, 15 seconds rest: Push-ups: 15-20 reps for chest and triceps.
Bodyweight squats: 20-25 reps for leg power.
Pull-ups (or inverted rows): 8-12 reps for back and biceps.
Burpees: 10-15 reps for full-body endurance.
Plank: Hold 45 seconds for core stability.
Rest 2 minutes between rounds. Aim for 3 sessions weekly, totaling 45 minutes. GSP’s 80% knockout/submission rate reflects this functional approach.
Routine 2: Striking Cardio
Mimicking Max Holloway’s 7.17 significant strikes per minute, this routine boosts striking endurance. Warm up with 5 minutes of jump rope (120 skips per minute). Then: Shadowboxing: 3 rounds of 3 minutes, throwing jabs, crosses, and hooks with footwork.
Heavy bag punches: 3 rounds of 3 minutes, 100-150 punches per round.
Sprints: 6 sets of 30-second sprints, 60-second jog recovery.
Cool down with 5 minutes of stretching. Perform 2-3 times weekly, 40-50 minutes per session.
Routine 3: Grappling Strength
Inspired by Khabib Nurmagomedov’s grappling dominance (4.1 takedowns per 15 minutes), this builds wrestling power. Deadlifts: 3 sets of 8 reps at 60-70% max for posterior chain.
Kettlebell swings: 3 sets of 15 reps for explosive hips.
Medicine ball slams: 3 sets of 12 reps for core power.
Grip training: Farmer’s carry with dumbbells, 3 sets of 30 seconds.
Pull-ups: 3 sets of 8-10 reps for takedown strength.
Rest 90 seconds between sets. Do 2 sessions weekly, 50-60 minutes.
Top UFC Workout Routines for Beginners
Routine 4: Core and Agility
Israel Adesanya’s footwork relies on a strong core. Try: Russian twists: 3 sets of 20 reps with a 10-pound weight.
Box jumps: 3 sets of 12 reps for explosiveness.
Side-to-side shuffles: 3 sets of 30 seconds for agility.
Hanging leg raises: 3 sets of 15 reps for abs.
Plank with shoulder taps: 3 sets of 20 taps for stability.
Rest 60 seconds between sets. Perform 2-3 times weekly, 30-40 minutes.
Start with one routine per session, rotating weekly. Use proper form to avoid injury, and incorporate 10-15 minutes of stretching daily. Join a local gym for equipment access, and aim for 4-5 workouts weekly. These routines build the foundation for a UFC fighter’s fitness, even for beginners.
After you have started your training, then take a look at buying the right UFC gear if you take your training to the next level.
