MMA Workout Duration

The answer to that depends on your goals. Are you participating in MMA to fight or as a fun way to break up the workout monotony of what you had been doing?

If you are a fighter, then the answer is more complicated. Only after you have spent some time under the iron can you know if your workout is the right length. It is better to start out with too short of a workout than too long of a workout. Once you've over done it, your training goals will be delayed while you wait for your body to heal and recover. Keep in mind too that the average MMA bout is about 15 minutes. Running sprints for 45 minutes is not going to help you any more than running sprints for 20 minutes will, at least not in the cage.

If you are participating in MMA for the overall health benefits and the chance to be a part of something exciting, then you do not need to work out as long or as hard as a fighter. Most studies suggest that 90 minutes is the max you can work intensely before the effort causes more harm than good. Depending on your fitness level going into the workout, after 90 minutes testosterone levels start to drop. Reduced testosterone might mean that your next workout (if it is within 36-48) hours, might impede muscle growth and strength.

Ultimately, the best answer to how long your MMA workout should last is that you should work until you feel as if you have worked enough. There is no magic number that applies to everybody. Generally, professional fighters will do some type of workout for an hour a day, plus skills training and cardio. Someone who participates in MMA for fun though, will probably find adequate results at the 60-90 minute mark, 3-5 times a week. Ultimately though, the answer is different depending on your goals, current fitness level, genetic makeup, and diet.