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The Top Muay Thai Workout Routine

Last updated: June 9, 2022

Muay Thai is one of the most popular martial arts in the world. Not only is it great for self-defense, but it's also an amazing way to get in shape! If you're looking for a challenging workout routine that will improve your fitness level, Muay Thai is a perfect choice.

In this blog post, we will discuss the best Muay Thai workout routines and give you tips for getting the most out of them.

What Makes Muay Thai Workout Different

Muay Thai has been around since the 16th century and was originally developed as a form of self-defense. Thai soldiers would use Muay Thai to defend themselves against enemy attacks. Over time, the art has evolved into a sport that is enjoyed by millions of people around the world.

Muay Thai workouts are unique in that they combine both cardio and strength training. This makes them an excellent choice for people who are looking to improve their overall fitness level. Not only will you burn calories and build muscle, but you'll also develop your coordination and reflexes.

The Top Muay Thai Workout Routine

When you're ready to start training for Muay Thai you'll want to go through a series of regimented workouts. Below is the top training regiment for Muay Thai workouts to get in complete physical shape.

Run in Groups

Running helps build up cardio and is a great start to a workout because it increases blood flow and helps to prevent injuries.

You want to try and run in a group in your Muay Thai workout routine because it will help you train harder.

Instead of setting your own pace and getting complacent, running with a group will push you to go further and faster.

Skip Rope

Skipping rope has a number of benefits that make it perfect for Muay Thai workouts.

Not only does it help improve your coordination, but it's also a great way to build up your endurance. It's the perfect addition to your running exercise that will help your body warm up fully for the more difficult exercises below.

Skipping rope is also a very portable piece of equipment, so you can take it with you wherever you go which gets rid of as many excuses as possible for not doing a workout.

Shadow Boxing

Shadow boxing is a great way to practice your techniques and footwork without the need for a partner.

You can do this workout anywhere and it's perfect for people who are just starting out. It's a great way to focus on your form without having to worry about physical repercussions.

As you become more experienced, you can add in Thai pads or other equipment to make the workout more difficult.

Bag Work

One of the most important aspects of Muay Thai is learning how to hit with power. While shadow boxing is great for practicing your form, it's not going to do much in terms of developing your strength.

That's where bag work comes in. Working with a punching bag helps you develop the power and accuracy you need to be a successful fighter.

Start by working with a lighter bag and gradually increase the weight as you get more comfortable. Eventually, you might even need someone to hold the bag for you with all the power you're generating.


This is where you'll put your skills to the test. Sparring with a partner is the best way to practice what you've learned and find out what areas you need to work on.

It's important to find a sparring partner that is around the same skill level as you. If they're too experienced, you're likely to get discouraged and if they're not experienced enough, you might end up hurting them.

Sparring should be done with the proper safety equipment to avoid any injuries.


Part of training for Muay Thai is learning how to control your opponents in the clinch. This is when you're up close and personal, trying to control their head and arms.

You'll want to work on both offensive and defensive techniques in the clinch so that you can either take down your opponent or defend against an attack.

A good way to practice this is with a partner who is also wearing Thai pads. This will help you get used to the feeling of hitting someone while they're trying to hit you back.


One of the most important parts of your Muay Thai routine and also one of the most underrated is stretching.

You need to have a good range of motion in your arms and legs so that you can properly execute all the techniques you've learned. Stretching will also help prevent injuries both during and after your workout.

Yoga is a great way to supplement your stretching routine and there are even some yoga poses that are specifically designed for muay Thai fighters.


How many hours a day do Muay Thai fighters train?

Muay Thai fighters train for about two hours a day. This might not seem like a lot, but when you add in all the other exercises they do, it's more than enough to get in shape.

How many times a week should I practice muay Thai exercises?

Most people recommend practicing Muay Thai 3-4 times a week. This will give you enough time to learn the techniques and make progress without overloading your body.

How long does it take to get in shape for Muay Thai?

It takes about two months of regular training to get in shape for Muay Thai. However, if you're already physically active, you might be able to start practicing at a higher level more quickly.

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