INTENSE MUAY THAI WORKOUT WITH ZERO EQUIPMENT NECESSARY

By Evan Lee

We’re all locked in quarantine right now. It sucks to not be able to get into the gym and train. But that doesn’t mean we can’t keep improving our Muay Thai skills! We won’t let this virus get us down and keep us from getting after it. No equipment needed for this workout. 

Before we get into it, let me break down the benefits of body weight training first. Body weight training is a fantastic form of training whether it’s for building strength, power, or endurance. Plus, it is also incredibly effective to build an aesthetic body. Just think about gymnasts. Gymnasts are insanely strong, insanely powerful, and look like they’re all carved out of marble, and all they use is their body weight. 

It is also difficult to get injured or overtrain when you’re using your body weight. You don’t have to worry about losing tightness only to have a heavy barbell drop on your chest. And if what you’re worried about is undertraini...

18-Minute Muay Thai Body Weight Workout You Can Do At Home

From Muay Thai Guy

Perform this workout anywhere, even in the comfort of your own home. However, let’s be honest, it’s not going to be very comfortable.

But it can be fun! This is a workout that maximizes effectiveness and efficiency. High-intensity maximizes the amount of calories burned, and the exercises build and improve your fighting repertoire.

This is an 18-minute workout consisting of 3 sets of a circuit of 6 exercises. You will rest 1-2 minutes between circuits, and each exercise is a 45-second sprint followed by a 15-second rest before moving on to the next exercise. The whole workout looks like this:

1. 1-2, 1-2 sprawl for 45 seconds
2. Lunge-knee for 45 seconds
3. High plank walk-out for 45 seconds
4. Push-up knee (not to be confused with the spiderman push-up) for 45 seconds
5. Dead-bug for 45 seconds
6. Squat-knee for 45 seconds
7. Rest for 1-2 minutes
8. Repeat

Try and follow along with this bodyweight workout led by ...