Are you excited to finally meet all the strength, endurance, and cardio requirements that MMA competition demands in a single MMA Strength training program? Also excited that you can do it at home (or in a hotel, traveling), without any equipment, within less than 15 minutes (and that includes warm-up and cool down)? Well, than, this article might be the most important part of your training program.

First, you need to understand what a Tabata workout means. It means 20 seconds of all out, maximum effort exercise, followed by a 10 second rest, repeated 8 times. It is intense, feeling sick or totally exhausted at the end of 4 minutes is common. It is a good idea to add 5 minutes of warm up and 5 minutes of cool down, and that totals 14 minutes of total exercise time.

The benefit is that, you not only improve aerobic performance, but also anaerobic and fat loss performance, even more so than moderate intensity interval training.

And you can do this with any type of exercise. You can use aerobic exercises like running, riding a bike, climbing stairs, doing jumping jacks, etc. Or you can do push-ups, squats, burpees, and other strength exercises.

For MMA Strength training, I love to do tabata sets of pushups, squats, and burpees. If I had to choose one single exercise, I'd do burpees. It is like a pushup and a squat combined, so it really works the whole body. And when you do it in a Tabata set, boy, does it work your whole body to its limits! You could have a hard time getting up from the floor after you complete the last set of 20 seconds...

But of course, variation is the key to get consistent gains from your workouts. If you only do one single exercise, your body will adapt to it in 4-6 weeks, and after that, it is not as effective as before. Therefore you should regularly change your routine and the exercises you are doing to train your body in all kinds of different ways.

There are lots of different ways to incorporate bodyweight strength exercises to Tabata workouts. You can do pushups in 30 or more different ways. There are military pushups, hindu pushups, handstand pushups, single hand pushups, jumping and clapping pushups, inclined pushups, and even variations of those within themselves. And this is just the good old pushup. There are as much variations to squats, and most other bodyweight exercises.

All in all, my point is, the best way to get MMA strength training is mix some bodyweight strength training exercises in a tabata set. And change your routine every 4-6 weeks, to keep it fresh. You'll see lots of combined benefits from strength, to endurance, to aerobic capacity improvements within 14 minute workout routines, 3-4 times a week.