How to Start MMA Training at Home: A Beginner’s Guide

MMA is one of the most effective full-body workouts for building strength, confidence, and mental focus. Even better? You don’t need a gym to get started. With a bit of space and consistency, you can begin training MMA at home and lay the foundation for long-term progress.

Here’s how to build a beginner-friendly MMA routine that works in any home setup.

Start with a Proper Warm-Up

Every MMA session should begin with a warm-up to get your blood flowing and your body ready to move. The goal is to increase mobility, loosen the joints, and elevate your heart rate.

Try this warm-up sequence:

• Jumping jacks – 2 minutes
• Arm circles and shoulder rolls – 1 minute
• Hip circles and leg swings – 1 minute
• Bodyweight squats – 2 sets of 15
• Light shadowboxing – 2 minutes

This quick routine sets the tone and helps prevent injuries during your workout.

Practice Striking with Shadowboxing

Striking is a major part of MMA—and shadowboxing is a great way to work on your form, footwork, and combos without any equipment. It sharpens your technique while keeping your body active and engaged.

Focus on simple drills like:

• Jab-cross-hook combinations
• Head movement and slips
• Forward, backward, and lateral footwork
• Visualizing an opponent to improve timing and reaction

Try shadowboxing in front of a mirror to monitor your form and movement.

Build Strength and Stamina with Conditioning

Conditioning is key for any MMA athlete. Home workouts can be incredibly effective with just your bodyweight.

Beginner MMA conditioning circuit (repeat 2–3 times):

• Push-ups – 15 reps
• Squats – 20 reps
• Plank – 45 seconds
• Lunges – 10 reps each leg
• Mountain climbers – 30 seconds
• Burpees – 10 reps

These exercises mimic the pace and demand of a real MMA round, improving both cardio and muscular endurance.

Work on Grappling Fundamentals

You don’t need a partner to start learning grappling. There are solo drills you can practice to develop movement patterns and build muscle memory.

Solo grappling drills to include:

• Shrimping (hip escapes) – 3 sets of 20
• Technical stand-ups – 3 sets of 10
• Sprawls – 3 sets of 10
• Bridges – 3 sets of 15

If you have access to a grappling dummy or heavy bag, you can also explore:

• Guard transitions and escapes
• Mount control drills
• Ground-and-pound mechanics

How Often Should You Train?

If you’re new to MMA, you might be wondering how often you should train to see results. The good news? You don’t need to go all-in from the start. A few structured sessions each week can build a strong foundation.

Here’s a simple starting point:

• 2–3 sessions per week for steady skill-building and fitness
• 45–60 minutes per session, including warm-up, striking, grappling, and conditioning
• Stretch or do yoga on rest days to stay mobile and prevent injury

You can train solo using online tutorials, mobile apps, or even a basic workout timer—but for long-term progress, nothing beats training with a coach.

You’ll get more out of your training in a professional environment with:

• Structured programs tailored to your goals
• Guidance from experienced MMA coaches
• Access to training gear like pads, bags, and mats
• Motivation and support from a like-minded community

Ready to Let It All Out?

At Etobicoke Martial Arts, we understand that MMAis more than just a sport—it’s a form of therapy. Whether you’re looking to blow off steam, build your confidence, or simply improve your overall health, MMA gives you the tools to feel better, inside and out.

Our MMA classes are open to all levels and led by experienced coaches who will help you progress at your own pace. You’ll learn real skills, get an amazing workout, and leave every session feeling more in control of your body and mind.

Ready to turn stress into strength? Join us for a trial class and experience the difference for yourself.