Muay Thai workouts at home can help improve your skills without the need for a lot of gear.
Muay Thai is a popular combat sport that originated in Thailand.
However, it’s important to be safe and use the proper techniques when working out.
In this article, we will provide Muay Thai workouts you can do to create better conditioning.
Also read my guide on how to get fight-ready with these 4 essential Muay Thai warm up stretches.
Muay Thai workouts at home
Here are two Muay Thai workouts at home that don’t require any gear, so you can get started right away.
Workout 1: Muay Thai Conditioning Circuit
The Muay Thai conditioning circuit is a series of exercises designed to improve your overall conditioning for Muay Thai, a combat sport that originated in Thailand.
The circuit consists of four different exercises, each of which should be performed for 30 seconds followed by a 30-second rest.
After completing all four exercises, you should rest for two minutes and then repeat the circuit three times in total.
- The first exercise is the Muay Thai plank, in which you get into a plank position and bring your knees up to your chest, one at a time. This exercise helps to improve your core strength and stability.
- The second exercise is the Muay Thai push-up, which is similar to a standard push-up but with your hands placed close together and your right elbow and left knee meeting in the middle as you lower down. This exercise helps to improve your upper body strength and coordination.
- The third exercise is the Muay Thai squat, which involves starting with your feet shoulder-width apart and then lowering down into a squat before explosively jumping up and reaching your arms overhead. This exercise helps to improve your lower body strength and power.
- The fourth and final exercise is the Muay Thai burpee, which involves starting in a standing position and then lowering down into a push-up position before jumping your feet back to a squat and standing up and jumping into the air with your arms overhead. This exercise is a full-body exercise that helps to improve your cardiovascular endurance and overall strength.
Workout 2: Muay Thai Shadow Boxing Workout
The Muay Thai shadow boxing workout is a workout designed to improve your punching, knee striking, and elbow striking techniques for Muay Thai.
To complete this workout, you will need some space in front of you to move around.
- To begin, start by doing a few minutes of light cardio to warm up. This could include jumping jacks, high knees, or any other type of cardiovascular exercise that gets your heart rate up and prepares your muscles for the workout.
- Once you’re warmed up, start shadow boxing. This involves throwing punches, alternating between jabs, crosses, hooks, and uppercuts. You can also throw knee strikes and elbow strikes, alternating between the left and right sides. The goal is to move around and throw punches, knee strikes, and elbow strikes in a fluid and continuous manner, as if you were actually fighting an opponent.
- After five minutes of shadow boxing, take a one-minute break and then do another round. You can repeat this process as many times as you like, depending on your fitness level and how much time you have available. Shadow boxing is a great way to improve your technique and get a good cardiovascular workout at the same time.
Common questions about Muay Thai workouts at home
Can I train Muay Thai at home?
Yes, it is possible to train Muay Thai at home. There are many workouts and exercises that can be done with little or no equipment, allowing you to get a good Muay Thai workout even if you don’t have access to a gym or specialized training equipment.
Some examples of Muay Thai workouts that can be done at home include shadow boxing, cardio intervals, and bodyweight exercises such as push-ups, squats, and lunges. You can also use household items such as a broomstick or a rolled-up towel as improvised training equipment for exercises like shadow boxing or skipping rope.
Muay Thai is a versatile martial art that can be tailored to fit your own needs and abilities. Whether you’re just starting out or looking for more challenging workouts, there are many options available for training Muay Thai at home.
It’s also a good idea to consult with a trained instructor or coach to ensure that you are using proper technique and to receive guidance on how to progress in your training.
How can I improve my Muay Thai at home?
There are several ways you can improve your Muay Thai skills at home, even if you can’t make it to the gym or dojo every day.
Here are a few options:
- Cardio intervals: Incorporating cardiovascular exercise into your training routine is important for improving your endurance and overall fitness level. This could involve activities such as running, cycling, or jumping rope.
- Shadowboxing: Shadowboxing is a great way to practice your punches, kicks, and other techniques without a partner. You can also use a punching bag or focus mitts if you have them available.
- Bodyweight exercises: There are many bodyweight exercises that can help improve your strength and power, such as push-ups, squats, lunges, and burpees. These exercises can be done with little or no equipment, making them a convenient option for at-home training.
- Partner drills: If you have a training partner available, you can practice techniques and sparring drills together to improve your skills.
- Online resources: There are many online resources available, such as instructional videos and virtual training programs, that can provide guidance on how to improve your Muay Thai skills at home.
How long should a Muay Thai workout be?
As a general rule, a Muay Thai workout should last at least 45 minutes to an hour.
This gives you enough time to warm up, practice techniques, and engage in live training, as well as cool down and stretch afterwards.
If you are just starting out or are not in good shape, you may want to start with shorter workouts and gradually increase the length as you build up your endurance and strength.
The length of a Muay Thai workout will depend on your goals and fitness level.
A typical Muay Thai workout might include a warm-up, drills and techniques, sparring or other forms of live training, and a cool-down. In general, a Muay Thai workout should be long enough to challenge you and help you progress, but not so long that you become exhausted or injury prone.
Do Muay Thai fighters lift weights?
Muay Thai fighters do lift weights as part of their training, but it is not necessary for everyone.
If you are looking to add some strength training to your Muay Thai workouts, there are a few exercises that you can do at home with no equipment.
Push-ups, squats, and lunges are all great exercises to start with.
You can also add a weighted vest to keep things simples and eliminate the need for a gym.
Is Muay Thai difficult to learn?
Muay Thai, like any martial art or sport, requires time, effort, and dedication to learn and master. It involves a variety of techniques, including punches, kicks, elbows, and knees, as well as footwork, positioning, and strategies for offense and defense.
Some people may find Muay Thai easier to learn than others, depending on their natural aptitude and physical ability. However, with consistent training and a good attitude, most people can learn the basics of Muay Thai and see progress in their skills over time.
If you are new to Muay Thai and are interested in learning the art, it is a good idea to start by finding a reputable gym or instructor who can provide guidance and instruction. Training with a partner or group can also be helpful, as it allows you to practice techniques and spar in a controlled environment.
Why is Muay Thai tough?
Muay Thai is a tough martial art to learn and practice because it combines kicks, punches, elbows and knees in a way that makes it very versatile and effective.
How many times a week should I train Muay Thai?
The frequency of your Muay Thai training will depend on your goals, fitness level, and time availability.
Generally, the more often you train, the faster you will progress and the better you will become.
However, it’s also important to consider factors such as rest and recovery, as well as any other physical activities or commitments you may have.
If you are just starting out with Muay Thai and are not in good shape, it may be best to start with two or three sessions per week and gradually increase the frequency as you build up your endurance and strength. This will allow you to gradually adapt to the demands of Muay Thai training and reduce the risk of injury.
If you are more experienced and in good shape, you may be able to train more frequently.
Some experienced fighters train Muay Thai workouts at home every day, while others may train four or five times per week.