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MMA Training at Home: Complete 45-Minute Routine

Author:Fran Calderón
Published on:
12 min
MMA Training at Home: Complete 45-Minute Routine

MMA Training at Home: Complete 45-Minute Routine

Mixed martial arts combine the best of striking, wrestling and grappling. It's one of the most complete sports that exists. But can you train MMA at home? The short answer: yes, with important limitations.

In this guide I present a 45-minute MMA home training routine that covers the four fundamental areas: striking, wrestling, grappling and specific cardio. I've designed it after more than 15 years training fighters in Viladecans, including amateur and professional competitors.

But before we start, I want to be completely honest: home training is a complement, never a substitute. MMA requires sparring, drilling with partners and constant technical correction. Without this, you'll only be memorizing movements that you won't know how to apply under real pressure.

MMA fighter in guard position preparing striking techniques - mma training at home - Ryutai Viladecans

Can You Train MMA at Home?

Yes and no. It depends on which aspects of MMA you want to work on.

What You CAN Train Alone

  • Shadow striking technique: Combinations of punches, kicks, elbows and knees
  • Specific physical conditioning: Cardio, functional strength, explosiveness
  • Wrestling movements: Sprawls, level changes, empty shoots
  • Ground transitions: Hip escapes, shrimps, bridges, guard retention
  • Flexibility: Essential for high kicks and guard
  • Muscle memory: Repeating movements until they're automatic

What You CANNOT Train Alone

  • Real timing: Only develops with an opponent
  • Defense under pressure: Reacting to real attacks
  • Technique application: Submissions, takedowns, clinch
  • Sparring: The heart of MMA
  • Error correction: Without a mirror or instructor, bad habits take root

That's why my recommendation is clear: use this routine 2-3 times a week as a complement, and train at least twice at the gym. At Ryutai Viladecans we offer MMA classes for all levels with the first class free.

Areas That MMA Works

MMA is unique because it integrates multiple disciplines. Your home training should cover all of them:

1. Striking

Includes techniques from boxing, kick boxing, muay thai and karate. You'll work punches, kicks, elbows and knees in both long distance and clinch.

2. Wrestling

Distance control, takedowns and takedown defense. Fundamental for deciding where the fight takes place: standing or on the ground.

3. Grappling

Based primarily on BJJ and wrestling. Dominant positions, escapes, transitions and submissions.

4. Specific Cardio

MMA demands a particular cardio: explosiveness in short bursts combined with endurance for 5-minute rounds. Very different from conventional cardio.

Basic equipment for training MMA at home with gloves and bag - mma viladecans - Ryutai Viladecans

Equipment for Training MMA at Home

Minimum Equipment (No Investment)

To start you only need:

  • Space: 3x3 meters for striking, 2x2 for ground
  • Soft surface: Mat, folding tatami or thick carpet
  • Comfortable clothes: Rashguard and MMA shorts or similar
  • Timer: Interval app on your phone

Recommended Equipment

If you want to invest a little:

EquipmentApprox. PricePriority
Thick mat (2m)30-50€High
Jump rope10-20€High
Punching bag80-150€Medium
MMA gloves30-60€Medium
Grappling dummy100-200€Low
Resistance bands15-30€Medium

Ideal Equipment

For a complete home setup:

  • Heavy hanging or standing bag
  • Grappling dummy for drilling
  • Puzzle tatami (4-6 m²)
  • Bag gloves and wraps
  • TRX or rings for functional work

MMA Home Routine: Complete 45 Minutes

This routine simulates the structure of a real MMA class. It includes warm-up, technical work from all three areas and specific cardio.

MMA-Specific Warm-Up (8 minutes)

Joint mobility (2 min):

  • Neck, shoulder, hip rotations
  • Knee and ankle circles
  • Shoulder girdle movements

Cardiovascular activation (3 min):

  • Jumping jacks: 30 seconds
  • High knees: 30 seconds
  • Gentle burpees: 30 seconds
  • Light shadow boxing: 90 seconds

Specific mobility (3 min):

  • Deep hip circles
  • Deep squat with rotation
  • Guard position with movement
  • Slow sprawls x10

Striking Block - Shadow (10 minutes)

Work combinations without a bag, focusing on perfect technique.

Round 1 - Basic boxing (3 min):

  • Jab, cross, jab
  • Jab, cross, hook
  • Jab, cross, uppercut
  • Combine with footwork

Round 2 - Kick boxing (3 min):

  • Jab, cross, low kick
  • Jab, middle roundhouse
  • Cross, switch kick
  • Teep (front kick) + retreat

Round 3 - MMA techniques (3 min):

  • Jab, cross, imaginary clinch + knee
  • Low kick, sprawl, get up
  • Free combination with level change

Active rest (1 min):

  • Walk, shake out arms and legs

Wrestling techniques and sprawl for MMA training - mma training for beginners - Ryutai Viladecans

Wrestling Block (8 minutes)

Wrestling movements you can practice alone.

Sprawls (3 min):

  • 10 technical sprawls (moderate speed)
  • 10 explosive sprawls
  • 10 sprawls + quick stand up
  • Recover between sets

Level Changes (2 min):

  • Level changes without contact
  • Imagine entering for legs
  • Focus on maintaining posture

Empty Shoots (3 min):

  • Imaginary single leg x10 each side
  • Imaginary double leg x10
  • Work on penetration and recovery

Ground Block - Grappling (10 minutes)

Fundamental BJJ movements practiced alone.

Hip Escapes / Shrimps (3 min):

  • 10 hip escapes to each side
  • Chain 5 in a row without stopping
  • Add guard recovery

Bridges and Umpas (3 min):

  • Basic bridge x20
  • Bridge with rotation x10 each side
  • Umpa (mount escape) x10

Guard Retention (2 min):

  • Open guard movement
  • Imaginary guard transitions
  • Active hip work

Transition Drilling (2 min):

  • Mount → Side control → Mount
  • Guard → Technical stand up
  • Turtle → Single leg recovery

MMA-Specific Cardio Block (7 minutes)

HIIT designed to simulate combat demand.

Circuit (2 rounds of 3 min + 1 min rest):

Each exercise 30 seconds, no rest between exercises:

  1. Explosive sprawls
  2. Maximum speed shadow boxing
  3. Burpees
  4. Mountain climbers
  5. Sprawl + 3 strikes
  6. Jumping squats

Rest 1 minute between rounds.

Cool Down (2 minutes)

  • Walk to recover breathing
  • Gentle hamstring stretches
  • Hip stretch (pigeon pose)
  • Shoulder and neck stretch

Routine Without Equipment

If you have absolutely nothing, this version works:

Warm-up (5 min): Same as above

Shadow striking (10 min): Full block complete

Functional leg work (10 min):

  • Squats x20
  • Walking lunges x20
  • Sprawls x20
  • Scissor jumps x20
  • Repeat 2 times

Ground work (10 min):

  • Hip escapes x20
  • Bridges x30
  • MMA abs (crunches with guard) x20
  • Plank 1 minute
  • Repeat 2 times

HIIT (8 min):

  • 30 sec burpees / 30 sec rest x8

Stretching (2 min)

Functional strength exercises for MMA with bodyweight - ufc training - Ryutai Viladecans

Physical Training for MMA

Beyond technique, MMA demands specific physical preparation.

Functional Strength

MMA doesn't need bodybuilder muscles. It needs functional strength:

  • Compound exercises: Squats, deadlifts, press
  • Unilateral work: Lunges, single-arm rows
  • Anti-rotation core: Pallof press, side planks
  • Grip: Farmer walks, dead hangs

Specific HIIT

The MMA energy system is unique:

  • 5-minute rounds with 10-20 second explosions
  • Active recovery between intensity bursts
  • Capacity to repeat maximum efforts

Example: 5 min of shadow boxing alternating 20 sec explosive / 40 sec technical.

Flexibility

Underestimated but crucial:

  • High kicks: Require flexible hamstrings
  • Guard game: Mobile hips are essential
  • Injury prevention: Flexible muscles resist better

Dedicate 10-15 minutes post-training to stretch, especially hips and legs.

Limitations of Home Training

Let's be realistic about what you WON'T achieve training alone:

Without Sparring There's No Real Progress

Sparring is where everything comes together. You can memorize 1000 techniques, but without applying them against resistance, you don't really know them. Timing, distances, reactions... only develop by fighting.

Bad Habits Take Root

Without an instructor to correct, technical errors become habits. A jab with an open elbow, a sprawl without hips, a passive guard... these are very hard to correct later.

Limited Motivation

Training alone requires discipline. Without partners pushing you, it's easy to lower intensity or skip sessions. The gym environment forces you to give 100%.

It Doesn't Replace the Academy

Home training is a complement, not a substitute. Use it to:

  • Reinforce techniques learned in class
  • Maintain fitness between sessions
  • Work specific cardio
  • Gain flexibility

Complement with Classes at Ryutai

If you live in Viladecans or nearby, I invite you to complement your home training with real MMA classes at Ryutai Viladecans.

Why Train with Us

  • Professional instructors: We train national-level competitors
  • All areas: Striking, wrestling and grappling integrated
  • Controlled sparring: Learn to apply techniques safely
  • Community: Partners who motivate you and help you grow
  • Location: Two locations in Viladecans, easy access from Baix Llobregat

First Class Free

We offer a free trial class so you can experience real MMA training. No commitment, no contracts.

Book your free class and discover the difference between training alone and training with professionals.


MMA home training is a valuable tool, but it has clear limits. Use this routine to complement your training, maintain fitness between classes and work on specific aspects. But to truly progress in mixed martial arts, you need tatami, partners and an instructor to guide your path.

See you at the gym.

Fran Calderón Founder of Ryutai and Team Calderón

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mmaentrenamiento en casarutina mmaartes marciales mixtascardiofitnessmma viladecansufc

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Fran Calderón

Fran Calderón

Founder and Kick Boxing/K1 Sensei

Founder of Ryutai and Team Calderón. Spanish Kick Boxing/K1 Champion on more than 7 occasions. Has trained multiple Spanish and European champions.

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