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 ...