Introduction
Endurance is one of the most important parts of MMA training. Fighters need cardio that lasts through hard rounds, fast scrambles, and intense striking exchanges. Many pros use circuit training because it builds both strength and conditioning without requiring long workouts.
The good news: you don’t need professional-level equipment to use these circuits. Most of them are simple, practical, and easy to follow for beginners and intermediate athletes.
Below are endurance circuits commonly found in fight camps, explained in a beginner-friendly way.
Why Fighters Use Circuits for Endurance
Circuits keep your heart rate high while training full-body movements. This mimics the nonstop pace of MMA but in a controlled structure.
Benefits include:
- Better cardio without long-distance running
- Improved muscle endurance
- Stronger scrambles and transitions
- Better ability to recover between bursts
- Time-efficient sessions
Most circuits last around 10–20 minutes and can fit into any schedule.
Warm-Up Before Circuits
A quick 3–5 minute warm-up helps prepare your body:
- Light shadowboxing
- Arm circles
- Hip openers
- Light footwork
Once your heart rate is up, you’re ready to begin.
Circuit 1: Striking + Bodyweight Flow
This is a common conditioning routine for fighters during camp. It mixes striking volume with simple strength movements.
Do 3–5 rounds:
- 30 seconds jab–cross punches (fast but controlled)
- 20 bodyweight squats
- 10 sprawls
- 20 alternating lunges
- 30 seconds shadowboxing
Rest 60–90 seconds between rounds.
This circuit improves striking endurance and leg strength — perfect for beginners.
Circuit 2: Bag Work Conditioning (Pro-Style)
Many fighters use this to mimic the pace of a real round.
Do 3–5 rounds of 3 minutes:
- 30 seconds straight punches
- 30 seconds hooks and uppercuts
- 30 seconds power kicks (alternating)
- 30 seconds knees
- 30 seconds fast combo flow
- 30 seconds all-out finish
Rest 1 minute between rounds.
This is one of the closest conditioning methods to actual fight stamina.
Circuit 3: Grappling Scramble Circuit
Built to improve the ability to transition quickly and recover under pressure.
Do 3–4 rounds:
- 10 hip escapes each side
- 5 technical stand-ups each side
- 20 seconds bear crawl
- 20 seconds crab walk
- 10–12 shot entries
Rest 60 seconds between rounds.
This strengthens hips, core, shoulders, and balance — all important for grappling exchanges.
Circuit 4: MMA Strength-Endurance Blend
Great for fighters who want a simple, full-body challenge without weights.
Do 3 rounds:
- 10 push-ups
- 15 squats
- 10 burpees
- 20 mountain climbers
- 20-second plank
Rest 90 seconds between rounds.
This is a low-equipment version of what many fighters use during early fight camp stages.
Circuit 5: Roadwork 2.0 (Intervals Used by Pros)
Modern fighters often replace long-distance running with interval work.
Complete 6–10 rounds:
- 20 seconds sprint
- 40 seconds slow jog or walk
This improves explosive bursts, heart rate recovery, and overall pace. It’s simple but very effective.
Circuit 6: Ladder Conditioning Circuit
A favorite among many coaches because it builds momentum and mental toughness.
Round 1:
- 10 push-ups
- 10 squats
- 10 sit-ups
Round 2:
- 9 push-ups
- 9 squats
- 9 sit-ups
Continue down to 1 rep.
This format keeps you moving without long breaks and teaches you to stay steady under fatigue.
How Often Should You Do Endurance Circuits?
For most beginners and intermediates:
- 2–3 days per week is plenty
- Alternate between striking, grappling, and full-body circuits
- Keep sessions 10–20 minutes long
- Don’t mix too many hard conditioning days in a row
Consistency matters more than intensity.
Tips for Better Endurance Training
A few simple reminders:
- Keep your breathing steady
- Start slow and add intensity gradually
- Focus on form, not speed
- Stop if you feel dizzy or lightheaded
- Pair circuits with good hydration
- Use a timer to avoid guessing
You don’t need to push at 100% every session — aim for steady progress.
Why Circuits Help Your MMA Performance
These circuits improve real fight skills:
- More energy in later rounds
- Faster scrambles
- Stronger pressure
- Better ability to stay calm under fatigue
- Reduced burnout during training
Building endurance helps make everything else feel easier.
Final Thoughts
Endurance circuits are one of the simplest ways to improve conditioning for MMA. They’re quick, effective, and require little or no equipment. Whether you’re new to training or looking to add structure to your workouts, these circuits can help build fight-ready stamina without overwhelming your routine.