You may have zero desire to step inside a cage and brawl like a UFC fighter, but it couldn't hurt to train like one. These guys (women, too!) are lean, strong, and ready for anything their opponent throws at them.
The way mixed-martial-arts athletes train is also extremely effective for the average person looking to slim down or shape up, combines functional strength training and high-intensity interval training (HIIT), which builds the endurance and strength the athletes need without increasing their risk for fatigue or injury. It also makes each workout highly efficient: Researchers found that 27 minutes of HIIT three times a week is equivalent to five 60-minute cardio sessions.
For each exercise, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest 30 seconds, and repeat the circuit four more times for a total of five rounds.
Exercise 1 - Pushup Position Alternating Dumbell Raise.
Start
in a pushup position, legs extended and feet more than shoulder-width
apart, with each hand resting on a dumbbell directly under your
shoulders (a). Brace your core, then raise a weight in front of you to shoulder height, keeping your hips parallel to the floor (b). Slowly lower, then repeat on the other side. That's one rep.Quick Tip
Make it harder by adding a pushup before each rep.
Exercise 2 - Drop Lunge
Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart (a). Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel (b). Press through your right foot to stand, then repeat on the other side. That's one rep.
Exercise 3 - Tuck Jump
Position your feet slightly more than shoulder-width apart and bend your knees (a). In one explosive movement, jump as high as you can and bend your knees toward your chest (b). Land softly and pause to reset your stance. That's one rep.
Tips: Change with the Squat if u have knee injury.
Exercise 4 - Knee strike with the side kick
Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee toward your chest as your rise onto the ball of your left foot (a). Lower your knee and drive your foot to the right, extending into a side kick (b). Return to start; repeat on the other side. That's one rep.
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