Fitness Workout for Women

MMA Fighter Workout for Women (BADASS BABE!)

Killer fat burning muscle building workouts

Today we’ve got a killer MMA fighter workout for women. It’s a martial arts inspired HIIT cardio workout that will hit your legs, abs and arms and get you in fighting shape like MMA fighter, Rhonda Rousey!

This MMA training circuit is comprised of 1 minute rounds of these MMA inspired exercises:

1) Jump rope (high knees if you can) followed by Plank Hold

2) Krav Burpees, followed by Plank Hold

3) Jump rope, followed by Plank Hold

4) Spiderman Kickthrough, followed by Plank Hold

5) Jump rope, followed by Plank Hold

6) Punch Abs, followed by Plank Hold

7) Jump rope, followed by Plank Hold

8) Ninja Jump Tucks

These 8 exercises make up one tough MMA HIIT workout! Jump rope is the classic MMA cardio move, and when you combine it with the burpees, kickthroughs, punch abs and ninja jump tucks, you’ve got a martial arts workout that will leave you panting on the floor! Do this MMA workout/HIIT circuit 1 — 2 times per week for maximum fat burning potential.

If you’re interested in all the best tips and exercises to strengthen and tone every muscle group in your body, head over to to get your Athlean-XX for Women fitness and nutrition program today. Get a sexy chest lift, not to mention amazing abs, back, shoulders, arms and legs in just 90 days!

In the meantime, for other videos on healthy nutrition for women, workouts for women and supplements for women be sure to subscribe to our channel here on youtube at

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  1. Did 3 rounds, alternating jump rope with high knees because it's kind of difficult jump rope in my living room.  But it was intense as always!! Thanks Melissa another great one!!

  2. I knew this workout was going to be hard, but I didn't know it would be this hard…i only did 3 rounds. Is it okay to do this routine everyday or should I do other exercises to target different areas?

  3. Melissa is by far the most effective and challenging trainer I have tried! Athlean-XX followers will not be disappointed with her workouts! Just finished this four times through with high knees on the jump rope (no rope). Some of my favorite exercises! Loved it! Thank you Athlean-xx and Melissa!

  4. Seems pretty efficient.  Especially all the explanations.  I like how you even pulled this tombstone closer a bit before it was needed.  I like the spiderman pushups but they get my heavy ass tired quick.  Esp trying to do them as fast as i can in 2 beat motions.  Woo I didnt think I could do those jump-tucks but had to complete it after seeing you doing it.  those jump-tucks were fun.

  5. Okay I just finished three rounds awesome, awesome ,awesome ,awesome! The only one thing I had a problem with Was the tuck jumps, I can do that part but when I'm on my knees are my feet supposed to be flat or ,to be balancing on my toes when I jumped to my feet?

  6. Amazing! Now this is what I'm talking about! I am heading to the gym right now with this video. Thanks Athlean xx for women you've really kick it up a notch!

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