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Khabib Nurmagomedov Workout Routine & Diet

The undefeated eagle, Khabib Nurmagomedov, is by far one of the greatest UFC fighters ever.

He remains undefeated and retired from the UFC in 2021, but he is still active as a coach and shares expertise and experience with new, talented athletes.

Khabib’s exceptional fitness and training techniques played a crucial role in his numerous championship wins. We know a lot of you want to know how Khabib trains and what workouts he does.

Look no further than this article as we discover Khabib Nurmagomedov workout routine and diet. With his different training methods, let’s begin with his stats.

Khabib Nurmagomedov Stats

Age34 years
Height5 feet 10 inches (177 cm)
Weight70 kg (155 lbs)
Chest40 inches
Waist32 inches
Biceps15 inches
ProfessionFormer Mixed Martial Artist

Khabib Nurmagomedov Workout Routine

Even after retiring, Khabib Nurmagomedov remains dedicated and disciplined, following a strict seven-day-a-week training routine.

Here is Khabib Nurmagomedov’s daily training schedule:

  • Running
  • Strength and Conditioning
  • MMA Training


Every day, Khabib goes for a run for about 90 minutes, kickstarting the day with a burst of energy. This is his first part of his training routine.

  • Running: 90 minutes, every day

Strength and Conditioning

After running in the afternoon, he indulges in Strength and conditioning training, which is paramount for MMA athletes like Khabib Nurmagomedov.

It enhances overall physical performance, power, and endurance, enabling them to execute explosive strikes, grappling techniques, and agile movements.

He targets all major upper body muscles like the chest, back, core, shoulders, and arms.

Khabib’s strength training includes bodyweight exercises, circuit training, and drills to improve his overall fitness. He sometimes included weightlifting exercises, but only three days a week.

Here is Khabib Nurmagomedov’s strength and conditioning workout:

ExerciseRepsRest (sec)
Push-ups with shoulder taps1440
Clapping Push-Ups1230
High Plank9040
Bicycle Crunches2430
Narrow Push-Ups1640

Also Checkout: Conor McGregor Workout Routine

MMA Training

1. Wrestling Practice: Khabib, known for his exceptional wrestling skills, dedicated a significant amount of time to wrestling practice. He focused on takedowns, takedown defense, grappling, and ground control.

2. Striking Training: Although Khabib’s grappling was his strongest asset, he also trained extensively in striking techniques. This included boxing, kickboxing, and Muay Thai training to improve his striking accuracy, speed, and power.

3. Sparring Sessions: Khabib regularly participated in sparring sessions with teammates and other skilled fighters. These sessions simulated real fight scenarios and allowed him to practice his techniques, timing, and strategy.

4. Ground and Pound Training: Khabib’s ground and pound technique was a key aspect of his fighting style. He trained extensively in ground and pound drills to develop his striking effectiveness while maintaining control on the ground.

5. Submission Training: Khabib’s grappling skills extended to submission techniques. He focused on submissions such as rear-naked chokes, arm bars, and triangle chokes, practicing them repeatedly to perfect his execution.

Workout Principles

Even after retiring, Khabib Nurmagomedov maintains a strict and disciplined training routine.

He runs every day, lifts weights three times a week, and consistently works on strength and conditioning. His favorite part of the day remains MMA training.

Khabib follows a low-tech training method, focusing on basic exercises like running, lifting rocks, shadow boxing, calisthenics, and bodyweight workouts, without relying on fancy modern equipment.

Additionally, he incorporates sauna sessions once a week. As a MMA coach, he trains and guides numerous aspiring athletes, sharing his expertise and passion for the sport.

Khabib Nurmagomedov Diet

To support his intense daily training routine, Khabib follows a healthy diet and avoids junk or processed foods.

He eats five meals a day, focusing on quality macronutrients like lean proteins, healthy fats, and carbohydrates, which aid in his recovery and maintain his strength and muscle mass.

He also includes various vegetables to support his digestion. Khabib also uses grass-fed whey and pea protein powder.

Here is Khabib Nurmagomedov’s diet plan:

Meal 1

  • Protein Smoothie including pea protein powder, vegetables, banana, brown rice, water
  • Fish Oil

Meal 2

  • Greek yogurt
  • Walnuts
  • Blueberries

Meal 3

  • Salad including veggies like spinach, cabbage, tomatoes, cucumbers, mushrooms
  • Tuna

Meal 4

  • Red Peppers with a cucumber
  • Boiled Eggs

Meal 5

  • zucchini or asparagus
  • chicken or turkey
  • Black Beans


In conclusion, Khabib Nurmagomedov is a retired UFC champion, but he now helps train other fighters. He became a champion by working hard and training every day.

His daily training routine includes daily running, focused strength and conditioning workouts, and intense MMA sessions to stay strong and fit.

Khabib also eats healthy foods like lean proteins, good fats, and lots of vegetables. His dedication and discipline make him a role model in the world of fighting.

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I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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