5 Powerful Heavy Bag MMA Workouts to Improve Your Conditioning and Skills

Looking for practical heavy bag MMA workouts that build real-world striking, power, and cardio conditioning? Whether you’re training for MMA, Krav Maga, or general self-defence, these five routines are designed to push your limits and sharpen your technique.

Each workout includes 3-minute rounds (adjustable to 5 minutes for advanced users) with 60 seconds of rest between rounds. These can be performed as standalone sessions or mixed into your weekly martial arts training plan.

For best results, make sure to warm up properly and cool down afterward.

Workout 1: Striking Technique & Footwork Focus

Ideal for beginners and experienced strikers looking to refine form and rhythm.

Warm-up: 5 minutes jump rope

Rounds:

  • Round 1: Jab-only round. Move around the bag maintaining range, throwing crisp jabs while practising head movement.
  • Round 2: Work on hooks and uppercuts. Cut angles, mix levels, and use foot pivots.
  • Round 3: Combine punches and kicks in fluid combos (e.g., jab–cross–low kick).
  • Round 4: Simulate defensive movements. Slip, parry, duck, and counter.
  • Round 5: Freestyle round. Bring your full skillset to the bag, maintaining control and rhythm.

Try these striking combinations to enhance your attack flow.

Workout 2: Power & Explosive Conditioning

Build knockout power and anaerobic endurance.

Warm-up: 5-minute shadow boxing at moderate pace

Rounds:

  • Round 1: Explosive single strikes (e.g., cross, overhand, body kick). Max power, quick resets.
  • Round 2: Push kicks, teeps, and clinch knees—drive with your hips.
  • Round 3: Sprawl + strike: alternate sprawls and power combos.
  • Round 4: Muay Thai round: focus on elbows, roundhouse kicks, and close-range power.
  • Round 5: Ground-and-pound simulation: hammer fists, short hooks, and strikes from a mounted position.

Conditioning tip: Add kettlebell circuits to complement your heavy bag work.

Workout 3: Cardio & Endurance Builder

Test your lungs and mental toughness. Great for fighters and Krav Maga students.

Warm-up: 5-minute high-tempo shadow boxing

Rounds:

  • Round 1: Jab + front kick continuously. Maintain pace and breathing.
  • Round 2: Punch-kick combos non-stop. Keep output high with short combos.
  • Round 3: HIIT Round — 20 seconds max output, 10 seconds rest. Repeat.
  • Round 4: Move laterally and circle bag while throwing jabs and low kicks.
  • Round 5: 3 minutes nonstop freestyle—elbows, knees, punches, kicks.

Want more? Add these metabolic conditioning workouts to your routine.

Workout 4: Kickboxing & Knees Emphasis

Perfect for Krav Maga, MMA, and Muay Thai cross-training.

Warm-up: 5 minutes jump rope with high knees and lateral movement

Rounds:

  • Round 1: Alternate powerful roundhouse kicks to both sides.
  • Round 2: High knees, teeps, and front kicks to simulate range control.
  • Round 3: Switch kicks and knees. Add variety and test coordination.
  • Round 4: Work clinch knees—grab bag and drive in from multiple angles.
  • Round 5: Freestyle round mixing hands, kicks, and clinch strikes.

Want to sharpen your kickboxing? Try this kickboxing-specific bag workout.

Workout 5: MMA Wrestling & Ground Control Drills

Build wrestling endurance and ground-and-pound control using your heavy bag.

Warm-up: Shadow wrestle for 5 minutes—shoots, sprawls, hip movement.

Rounds:

  • Round 1: Double- and single-leg takedowns into the bag. Work drive and lift.
  • Round 2: Sprawls and takedown defence. React quickly and reset stance.
  • Round 3: Ground control: mount transitions, side control, back mount.
  • Round 4: Simulated submissions + strikes (e.g., armbar + hammerfist).
  • Round 5: Nonstop grappling transitions and strikes. Build intensity.

Train your grappling for self-defence alongside your striking.

Final Tips for Heavy Bag Training at Home

  • Maintain proper form throughout—don’t sacrifice quality for speed.
  • Use a timer or app to track your rounds and rest.
  • Record yourself occasionally for self-review.
  • Focus on purpose: every round should have an intention.

If you’re training for self-defence, not just fitness, consider structured instruction. Bristol Titans Krav Maga offers expert-led MMA conditioning and self-defence classes in Bristol that take your bag work and fighting skills to the next level.

Ready to go from solo drills to live training? Join our classes today.