In this article, you will find 8 martial arts workouts that can help you lose body fat for the D-Day. By the end of it, you will have a ripped body that will seriously deplete your opponent’s confidence. Follow these techniques to get your body ready for a fight


1. Muay Thai Kickboxing


Muay Thai sessions are effective for weightloss

Image credit: Gym Bangarang Muay Thai Camp & Fitness Bootcamp


A martial arts discipline that originated in Thailand, Muay Thai targets abs and helps in a lot of ways to burn fat and get you in your best shape before a competition. 

The Workout Routine

  • Planks – 5-10 sets
  • Extended Plank – 3 sets
  • Crossed Arms Crunch – 4 sets
  • Elbow To Knee Crunch – 5 sets
  • Barbell Rollout – 5 sets
  • Kettlebell Swing – 1 set
  • One Arm Swing – 1 set
  • Kettlebell Windmill – 5 set
  • Face Pull – 1 set

Note: Pause for 30 seconds to rest after every set of movements with each set consisting of 10 reps. Do this routine once every 2 days throughout the week. 


2. Circuit Training


This particular training conditions the body and requires you to train almost all of your body parts using high-intensity aerobics. It will enable you to increase your strength, as well as your endurance.

The Workout Routine:

  • Squats 12x
  • Lunges12x
  • Incline Dumbbell Press 12x
  • Assisted Pull up 12x
  • Tricep rope pulldown 12x
  • barbell bicep curl 12x
  • lateral shoulder raise 12x
  • Jump rope for 60 seconds straight 0r 50 jumping jacks

Note: All of the movements above comprise of 1 circuit. Do 3 circuits to obtain maximum benefits.


3. Bodyweight Training


Weight training

The bodyweight exercises fulfill a variety of benefits aside from helping the body to shed some unwanted fat. In order to maximize your physical strength and achieve your fitness goals, I recommend for you to consume some supplement –  HGH supplement for men – in addition to regular training. 

The Workout Routine

  • Dumbbell lunges
  • Pull ups
  • Side bridge
  • Overhead press
  • Kettlebell snatches
  • Leg curls
  • Chin roller
  • Other body weight exercises

Note: To gain optimal results, perform these exercises on alternate days. 


4. Boxing Workout


An intense 40-minute boxing training session will get your heart pumping, making it one of the best when it comes to melting away body fat.

The Workout Routine

  • Jump Rope - 1 minute
  • Stretch - 5 minutes
  • Punches (jab, power punch, uppercut, hook) - 10 reps each, using both hands.
  • Push Ups - 2 sets
  • Crunches - 2 sets
  • Sit Ups - 2 sets
  • Kicks (front, side) -  1 set
  • Lunges
  • Squats

Note: As this workout can be quite strenuous, it’s recommended to rest for 30 seconds after every set of exercise. 1 set consist of 10 reps. 


5. Sprawl and Crawl Tabata


Jump rope

Image credit: Men’s Health Magazine


Though this routine is effective in shredding fat, Sprawl & Crawl Tabata also works as good conditioning routine.

The Workout Routine

  • Jump Rope: 5-10 minutes
  • Sprawl – 10 sets
  • Shadow box - 10 sets
  • Crawl - 5 sets

Note: Perform the routine 8 times for best results. Be sure to perform cooling down exercises for at least 5 minutes after you’ve completed the routine.


6. Rope Workout


Rope workout

This workout that includes the use of ropes is one of the most effective routines if you’re looking to lose that last (and often ‘stubborn’) 10-15 lbs, which can be quite difficult to shed.

The Workout Routine

  • Figure - 8 Slams for 30 secs
  • Alternating Ropes With Jump Slam - 5 times with both hands
  • Battle Rope Jumping Jacks - 30 seconds
  • Alternate Waves To Burpee  - 20 seconds
  • Russian Twist Slams - 30 seconds
  • Side Lunge Slams - 10 seconds on both sides
  • Side Shuffle with alternate waves - 3 times in both directions
  • Forward slams with quick steps back - both thrice


7. Sprint Fartlek Interval Training Workout


One of the best interval training out there, the word ‘fart’ here actually stands for speed while ‘lek’ means play. It combines walking, running, sprinting, jogging for different amounts of distance and duration of time.

The Workout Routine

  • Jog - 8 min.
  • Fast run - 4 min.
  • Sprint - 20 seconds
  • Walk - 1 minutes
  • Sprint - 30 sec
  • Walk - 1 min.
  • Sprint - 10 sec
  • Walk - 1 min.
  • Jog - 5 min.

Note: Include 5-10 min of cool down exercises once you completed the whole routine.


8. Walk Sprint Training


Walk Sprint training

In my opinion, this is by far the easiest HIIT (High-Intensity Interval Training) routine that can help an MMA fighter to lose weight effectively.

  • Warm up
  • Sprint (any distance)
  • Walk back

Note: Perform 4-10 sets per session to maximize results.


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