Muay Thai HIIT

Warm-up: (30 - 35 min)

1. Stretch 5-10 min.

2. 30 sit-ups 2x

3. 10 push-ups 2x

4. 20 squats 2x

HIIT Round 1: (6 min)

1. Jab - Lead Rear Elbow 1 min

2. 3 steps back / forward (in Muay Thai stance) 30 sec

3. Jab - Jab - Rear Kick 1 min

4. Half Circle (around the bag) left / right 30 sec

5. Jab - Lead Elbow 1 min

6. 3 steps back / forward 30 sec

7. Cross - Lead Elbow 1 min

8. Speed Punch 30 sec

Rest: (1 min)

HIIT Round 2: (6 min)

1. Jab - Jab - Rear Elbow 1 min

2. 3 steps back / forward 30 sec

3. Lead Elbow - Rear Knee 1 min

4. Half circle left / right 30 sec

5. Rear elbow - Lead Knee 1 min

6. Freestyle 30 sec

7. Lead Kick - Rear Elbow 1 min

8. Speed knees 30 sec

Rest: (1 min)

HIIT Round 3: (3 min 30 sec)

1. Freestyle 3 min

2. Speed Roundhouse Kicks 30 sec

Rest: (1 min)

Finisher: (About 5 min)

Equipment: medicine ball, bag full of books, or anything of equal size and weight

Rest as little as possible

1. Squats 12 reps x 2sets

2. Russian Twists 15x2 each side

3. Alternating Reverse Lunge 12x2 each side

4. Forearm Plank 30secx2

Cool Down:

1. Walk 2 min

2. Stretch 5-10 min

Fitness level: Beginner

Muay Thai level: Beginner

Workout Time: About an hour

Updated: July 2nd 2024

Instructions:

  • You can use boxing gloves and a punching bag or just shadowbox for the HIIT section

  • Repeat each combo set for the set amount of time

  • Slow down if you need to, but try not to stop until it's rest time

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  • Thanks for trying this workout and wishing you the best to your health!

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