Throw a few punches to boost your cardio

Mixed martial arts (MMA) is one of the biggest sports in the world. It stems from a long line of martial arts developed over thousands of years.

One of the biggest draws of MMA for the public is it cardio workout and training methods. MMA and UFC Gyms have sprung up all over, often offering more MMA cardio classes than training classes for fighters. And that makes sense because there are more people seeking interesting fitness programs to help them get healthy rather than to learn how to fight.

Back in the 90s “cardio kickboxing” came into vogue. Its workout was based on punching mitts and kicking shields. But MMA workout offers something more holistic: Whole-body exercises that work the core and balance and endurance and strength using body weight at all levels.

In today’s video, Coach Kevin Kearns will show you three of his favorite MMA body weight exercises that will get your arms, legs, core and cardio screaming and toning. And when you do these on the bosu, which requires constant re-balancing, the training is even more comprehensive and rewarding!

For these exercises you will use a bosu and some hand protection gloves. You can also use a medium Swiss ball or stability ball, even a playground ball or stack of couch cushions, and mittens! You just need something round and inflated to balance on and strike, and some cover on your hands to keep them from callusing.

1. Mount – Two Narrow Punches – Elbow

Begin by kneeling on the edge of the bosu. From the kneeling position, which will develop hip, butt and inner thigh muscles to maintain position and balance, you will throw punches at the bosu. This works your arms, shoulders and cardio. And because you’re in a dynamic state of continuous balance, your core is getting a complete workout.

From kneeling position, you will do two punches straight down into the center of the bosu and then strike down with your elbow. Punch down into the bosu with the right hand and then the left hand, followed by a right elbow strike. Now do a left punch, a right punch and then a left elbow. Repeat for 20 reps or 1 minute as hard and fast as you can safely go.

2. Mount – Two Wide Punches – Elbow

This variation of the above is a little harder because you use wide, hooking punches rather than straight ones. This works the obliques or sides of the abdomen and back muscles, requiring additional balancing and thus core work.

Punch into the right side of the bosu with your right hand and then the left side of the bosu with your left hand, followed by a right elbow strike. Now do a left wide punch, a right wide punch, and then a left elbow. Repeat for 20 reps or 1 minute as hard and fast as you can safely go.

3. Knee Drop – Punch Down

This exercise is a bit more difficult, so begin slowly if you find it hard to do. Stand with legs apart behind the bosu and then turn sideways as you drop to one knee and punch the bosu with both hands simultaneously. This develops the legs, butt and core with the level change, as well as muscular endurance, cardio, rotation, triceps, biceps and coordination.

From standing position, pivot left and drop down onto your right knee and punch the bosu with both hands. Stand up quickly, pivot to your right and drop down onto your left knee and punch the bosu with both hands simultaneously. Again, try for 20 reps on each side or for a period of 1 minute, give or take based on your level of fitness.

Have fun!