5 Minute MMA HIIT Workout – No Equipment!

You don’t need a gym or equipment for a great workout, just the willingness to challenge your body in new ways. This 5-minute full-body routine will have you breaking a sweat and burning calories in no time!

FightCamp Trainer Shanie Smash shows you how to get an amazing HIIT workout easily from home or while traveling – with the option to really challenge yourself.

Have just 15 minutes to spare? Repeat these five (5) exercises for three (3) rounds to complete an MMA Fight workout. Want to push yourself even more? Repeat these movements for five (5) rounds for a full 25-minute Title Fight workout.
Shanie Smash's MMA Inspired HIIT Workout Video


Workout Format:

  • 5 minute round (1 minute per exercise)
  • 1 minute rest

One Round:

1 - 2 - 3 - 4 - Knee – Knee
FightCamp Trainer Shanie Smash Doing an MMA HIIT Workout on the Beach

  • Throw a jab
  • Follow quickly with a cross
  • Throw a lead hook
  • Throw a rear hook
  • Bring your rear knee up high towards your chest and out while thrusting both arms downwards
  • Follow with your lead knee
  • Repeat for 60 seconds

Hold Squat + Sprawl
Shanie Smash Doing a Hold Squat Sprawl Exercise on the Beach

  • Start with a squat
  • Extend your legs behind you and put your hands on the ground (sprawl out into a high plank position)
  • Hop back up to a squat
  • Repeat for 60 seconds

1 - 2 - Elbow – Elbow

Shanie Smash Doing MMA Inspired HIIT Workout on the Beach
  • Throw a jab
  • Follow quickly with a cross
  • Bring your lead fist towards your chest and deliver a lead elbow shot
  • Follow with your rear elbow
  • Repeat for 60 seconds

Jack Push Climb
Shanie Smash Doing a Jack Push Climb on the Beach

  • Do one (1) jumping jack
  • Drop down and do one (1) push-up
  • Staying in push-up position, do a total of four (4) mountain climbers:
    • Bring your right knee up towards your chest and return to starting position
    • Follow with the left leg
    • Continue a total of four (4) times, twice with each leg
  • Repeat for 60 seconds

1 - 2 - 3 - 4 - 5 - 6 – Sprawl
FightCamp Trainer Shanie Smash Working Out on the Beach

  • Jab
  • Cross
  • Lead hook
  • Rear hook
  • Lead uppercut
  • Rear uppercut
  • Drop down into a sprawl (high plank position)
  • Jump back up to throw punches 1-6
  • Repeat for 60 seconds

Awesome job! Now, how many rounds are you challenging yourself to do today? One (1) round, three (3) rounds for an MMA Fight workout or power through for that five (5) rounder Title Fight workout!

Staying active is easy. All you need is a few minutes and some motivation - it also helps to have a great trainer like Shanie Smash to get you moving! For more quick summer workouts from inspirational trainers, check out these routines from the FightCamp team:

10 Minute HIIT Body Weight Workout with Aaron Swenson
10 Minute Jump Rope Workout with Tommy Duquette
10 Minute Travel Tabata Workout with Coach PJ
10 Minute Full Body Sand Workout with Flo Master

Ready to take your fitness journey to the next level? The FightCamp at-home boxing and kickboxing program is the best way to get you in fighting shape year round!

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The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. Shanie is also USA Boxing Coach certified.