For example, you may incorporate 30 seconds of jogging or sprinting followed by 3-4 minutes of brisk walking. Continue alternating between them until you finish your workout. Aim to exercise at least 4-5 days each week with interval training. Interval training also allows you to burn more calories than a regular workout.
Aim to do cardio for 45-60 minutes at least 2-3 times per week. If you’re at a gym or have the equipment, you can also include using a treadmill, elliptical, rowing machine, or stepping machine for your cardio workout.
Aim to do 3 sets of 15-20 reps for your workout.
Do 2-3 sets of 10-15 lunges. You can choose to do lunges with your bodyweight or you can hold dumbbells to make them more difficult.
Aim to do 2-3 sets of 15-20 push-ups for your workout. If standard push-ups are too hard, put your knees on the ground to make them easier. If you want to make your push-ups more difficult, move your body in a circular motion as you lower yourself to the ground to activate your core even more.
Do 2-3 sets of 15-20 jump squats to get a good leg workout. Building up your leg strength allows you to move more quickly and throw more powerful kicks. Squat using 1 leg at a time if you want to make them more difficult. You can choose to do bodyweight squats or hold dumbbells if you want to increase the weight.
Aim to do 2-3 sets of 10-15 burpees.
Try doing 2-3 sets of 10-15 reps when you do dips. Wear a weighted belt or ankle weights if you want to make the exercise more difficult. If you don’t have access to parallel bars, you can also do dips using a bench instead.
Pick boxing if you want to focus on footwork and punches. Try Muay Thai, or kickboxing, to incorporate punches and kicks into your fights. Practice Brazilian jiu jitsu if you want to try takedowns and grappling. Choose karate if you want to practice a more traditional martial art.
When you’re in a fight, aim for your opponent’s face or stomach since these are vulnerable areas. If you want to try throwing a hook, lock your wrist and swing at your opponent from the side. Alternate which arms you punch with to practice putting them together into different combinations.
Practice kicking at different heights on a punching bag or dummy so you can land kicks on your opponent’s chest or head.
Alternatively, if your opponent swings at you, you can try pushing your forearm into the crook of their elbow to prevent the blow from hitting you. This works well if your opponent is attacking you with a weapon.
Don’t use your full power while you’re sparring with someone since you could seriously injure them.
To determine how many grams of protein to include in your diet, multiply your body weight in pounds by 0. 36. For example, a person that weighs 130 pounds (59 kg) needs 46. 8 grams of protein. [14] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Try other vegetables in your diet, like brussel sprouts, asparagus, and peppers for additional nutrients. Vegetables can also give you more energy so your endurance is higher while you’re fighting.
Avoid processed foods and sugars since they aren’t as nutritious as other meals.
Avoid having food high in trans fat or saturated fat, such as fried foods, butter, red meat, and salty snack foods.
Avoid having sugary or caffeinated drinks since they can dehydrate you more.
