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!