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Fitness – General ExercisesMartial Arts6 Reasons Why is MMA Good for Improving Fitness

3 June 2024by Grant Mundy0

Mixed Martial Arts (MMA) has taken the world by storm, not just as a thrilling spectator sport but also as a dynamic and effective workout regime. Whether you’re looking to shed a few kilos, build muscle, or just want a fun way to stay active, MMA could be the perfect solution. Let’s dive into why MMA is so fantastic for improving your fitness and overall health.

What is Mixed Martial Arts?

Mixed Martial Arts, commonly known as MMA, is a full-contact combat sport that incorporates techniques from various martial arts disciplines such as boxing, wrestling, Brazilian Jiu-Jitsu, Muay Thai, and more. Unlike traditional martial arts, which typically focus on a single set of techniques, MMA blends the most effective aspects of multiple fighting styles into a cohesive and versatile system.

This hybrid approach allows fighters to be well-rounded, capable of defending themselves in various situations, whether on their feet or on the ground. MMA training isn’t just for aspiring fighters, though. It’s also a powerful way to get in shape, combining high-intensity cardio with strength training in a way that’s both challenging and rewarding.

Does MMA Get You in Shape?

Absolutely! MMA is renowned for its rigorous training regimen that can transform your body in numerous ways. Here are a few reasons why:

High-Intensity Workouts

MMA training sessions are designed to push your limits. They often involve a mix of explosive movements, strength exercises, and endurance drills that keep your heart rate up and your muscles engaged. This high-intensity interval training (HIIT) style is known for burning calories efficiently, making it ideal for weight loss and cardiovascular health.

Full-Body Engagement

Unlike traditional gym workouts that might isolate specific muscle groups, MMA training requires the use of your entire body. Every punch, kick, grapple, and takedown works multiple muscle groups simultaneously, ensuring a balanced and comprehensive workout.

Functional Fitness

MMA emphasises functional fitness, which means training your body to handle real-world physical tasks. This approach not only improves your strength and agility but also enhances your overall coordination, balance, and flexibility.

Mental Toughness

Training in MMA isn’t just about physical strength; it also builds mental resilience. The discipline, focus, and determination required to master techniques and endure tough workouts translate into a stronger, more confident mindset.

What Muscles Does MMA Work?

MMA training is known for its ability to engage a wide range of muscle groups. Here’s a closer look at some of the key areas that benefit from MMA workouts:

Core Muscles

Your core is the powerhouse of your body, and MMA training significantly strengthens these muscles. Whether you’re throwing punches, defending against attacks, or maintaining balance during grappling, your abs, obliques, and lower back are constantly engaged. A strong core not only improves your performance in MMA but also supports overall fitness and reduces the risk of injury in daily activities.

Upper Body

Punching and clinching work your arms, shoulders, and chest. Techniques from boxing and Muay Thai particularly focus on building strength and endurance in these areas, giving you a toned and powerful upper body. The repetitive motions involved in striking can lead to significant muscle development and definition, enhancing your overall physique.

Lower Body

Kicking and knee strikes target your legs and glutes. The explosive power required for these movements helps develop muscle strength and tone in your thighs, calves, and buttocks. Additionally, the constant movement and agility drills involved in MMA training improve your leg endurance and speed, making you more agile and responsive.

Back Muscles

Grappling, wrestling, and Brazilian Jiu-Jitsu moves require significant back strength. The pulling and lifting motions involved in these disciplines work your lats, traps, and lower back, contributing to a well-rounded and strong physique. A strong back not only aids in performing MMA techniques but also supports good posture and spinal health.

6 Ways MMA Improves Fitness (Strength, Cardio, Weight Loss)

MMA isn’t just about fighting; it’s about transforming your body and health in several key ways:


  • Resistance Training: Regular practice of MMA techniques involves resistance training, whether it’s lifting your body weight during grappling or using resistance bands and weights. This type of training enhances muscle strength and endurance, making your muscles more resilient and capable of handling various physical challenges.
  • Explosive Power: Movements such as punches and kicks require quick, explosive power, enhancing muscle strength and endurance. This type of power training also helps in developing fast-twitch muscle fibres, which are crucial for short bursts of high-intensity activities.


  • High-Intensity Interval Training (HIIT): MMA workouts often follow a HIIT format, alternating between intense bursts of activity and short rest periods, which is excellent for cardiovascular health. HIIT has been shown to improve heart health, increase VO2 max (a measure of cardiovascular fitness), and boost overall endurance.
  • Endurance: Sparring rounds and continuous drills improve your stamina and cardiovascular endurance over time. As you progress in your training, you’ll find yourself able to perform high-intensity activities for longer periods without tiring easily.

Weight Loss

  • Calorie Burning: A typical MMA training session can burn anywhere from 500 to 800 calories or more, making it highly effective for weight loss. The combination of cardio and strength training ensures that you’re burning a significant amount of calories, even after the workout is over due to the afterburn effect (EPOC).
  • Metabolic Boost: The combination of cardio and strength training in MMA boosts your metabolism, helping you burn more calories even at rest. A higher metabolic rate means that your body is more efficient at converting food into energy, aiding in weight management and fat loss.

Final Thoughts

Mixed Martial Arts offers a unique and comprehensive approach to fitness that goes beyond traditional workouts. By engaging your entire body and challenging your mental limits, MMA provides a rewarding path to physical and mental well-being. Whether you’re a fitness enthusiast or a beginner looking to try something new, MMA has something to offer.

The diversity in training techniques ensures that you’ll never get bored, and the supportive community found in most MMA gyms can provide the motivation and camaraderie needed to keep you on track.

Enrol in MMA Classes at Wu Xing Dao

Ready to take your fitness to the next level? At Wu Xing Dao Kung Fu, we offer MMA classes tailored for all skill levels. Our experienced instructors will guide you through the fundamentals and help you achieve your fitness goals in a supportive and motivating environment.

Whether you’re looking to improve your strength, boost your cardio, or lose weight, our MMA classes provide a comprehensive workout that will challenge and inspire you.

Don’t miss out on the chance to transform your body and mind. Enrol in our MMA classes today and experience the incredible benefits for yourself. Click the link below to get started!

By choosing Wu Xing Dao Kung Fu, you’re not just signing up for a workout; you’re joining a community dedicated to health, fitness, and personal growth. Our classes are designed to be engaging and effective, ensuring that you see results and stay motivated. So why wait? Take the first step towards a healthier, stronger you today!

Please call us today on 0410 249 217 or leave a message and we’ll get back to you ASAP.

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