How to Get in Shape Like a Seasoned Fighter

Getting in shape can either be totally difficult or boringly easy. If you fall either of that two categories, then you probably need something to spice up your workout routines and get some new approach the will help lift up your game.

One type of exercise regimen that can completely give you a wild but satisfying experience, is through practicing a “fighter style” workouts or simply martial arts training.

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If you love watching contact sports such as mixed martial arts or boxing, then I am encouraging you to try their usual hard training routines to help you lose weight and get fit for life.

I am not saying that you should force yourself to be a fighter, it’s your personal choice if you prefer this kind of training. But if you are more inclined to fitness, then martial arts training are the best option you got. This kind of exercises are intense, explosive and requires maximal strength to achieve success, which can truly help you lose weight and get into shape fast.

So before you start your contact training in full swing, let me first give you some starter’s guide on how to get in shape like a seasoned fighter.

The Usual Fighter’s Training Program

Punch like a Fighter using a Heavy Bag

punch bag

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A heavy bag is the most simplest tool to get your punches right. It is one of boxing’s most important equipment, which is a perfect workout to burn those excess fat. A heavy bag will focus on your shoulder, triceps and your abs, all courtesy of heavy punching. Punching bags come in various sizes which fits most dynamic users.

Improve Foot Work using Jumping Rope

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A jump rope is one of the simplest tool that can workout your cardio system to the max. However, boxers do use it to improve their feet and hand coordination, basically to develop good foot work. So if you want to get in shape, lose some weight fast, include a jump rope into your workout program.

Develop Hand Speed with Speed Bad

fighter using speed bag

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You probably seen athletes use speed bag in the gym or in movies. Speed bad is a cool tool that will help improve your hand-eye coordination as well as your agility and upper body strength. Using speed bag doesn’t necessary require power punches but rather focusing on speed and punching techniques.

Workout your Legs using a Kick Pad

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Your martial arts training is not complete without working out your legs and feet. Using a kick pad can help lessen the impact on your feet and knees when kicking. Though you need an assistance on this particular training, you can also work your legs by simply using a punching bag if you are training at home.

Shadowbox to get Fit!


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Have you seen fighters shadowbox? Although shadowboxing requires a boxing trainer to actually perform this act, I guarantee you that it is quite worth the expense if you can hire someone to help train you to do this routine.

Shadowboxing is a complete fat burner, working out your whole body system and a good cardio workout. It combines weaving, punching and kicking in a quick but artistic manner. If you don’t want a personal trainer, then you can use home fitness DVD’s that help shows basic shadowboxing program.

Below is a sample shadowboxing from world champion Manny Pacquiao. Video from Ellie Seckback.

Time for Sparring

sparring session

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Lastly, the intense sparring session. Sparring sessions are done in almost kinds of martial arts, so you can’t really escape sparring time. Once you develop skills on kicking and punching, then your trainer will conduct a simple sparring session, ideally between you and an opposite opponent with the same weight as yours.

Sparring is a dangerous part of training. As you can see at the image above, you can hurt or be hurt in a sparring session, even if you are wearing protective gears. So following your trainer’s instructions are crucial for a successful sparring workout.


Training like a fighter is totally different from a usual workout program. But it is sure worth a try. These workouts are completely hard to perform but definitely will produce good results. If you like this kind of training regimen, I suggest you look for a professional trainer to precisely guide you and plan a good workout designed for long-term fitness.

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Noah Mark

Hi, this is Noah and thank you for reading this post. I hope you learned something here. Rest assured that I will continue to bring you the best weight loss information in this site to help you overcome all your weight gain endeavors. Please follow me on Google+ and Twitter to learn more.

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