The Best Muay Thai Exercises To Do At Home!

The Best Muay Thai Exercises To Do At Home!

Muay Thai, or the art of eight limbs, is one of the best martial arts to learn for self-defense. It’s called the art of eight limbs because you use your fists, elbows, knees, and shins during combat. Since you’re essentially using your entire body during Muay Thai training, It’s a great way to stay fit. You need to do a wide range of exercises. Sadly, you may not be able to work out at a formal gym for a wide range of reasons. 

Don’t worry – we have your back. Here are some basic Muay Thai exercises you can do when training at home!

Muay Thai Exercises You Can Do At Home

Jump Rope 

This is an easy and fun way to stay in shape. You don’t need much to do this workout. Once you have a jump rope and some space, you’re golden. This is a great Muay Thai training exercise because it strengthens your feet and ankles. Muay Thai translates to Thai Kickboxing for a reason. Kicking is a major part of the sport, so having strong feet is crucial. It also makes you less prone to injury. Skipping is also a great warm-up for a more extreme workout. 

You should start skipping if you want a fun and easy Muay Thai exercise that improves your coordination while strengthening your body.

Punching And Sprinting

Running and sprinting are some of the best Muay Thai exercises you can do. When you’re doing your punching and sprinting training at home, you’ll really need to push your limits.  You won't have a pad holder or anyone else for that matter. You’ll be relying on yourself.

For the best result, you should do three minutes of straight jab-cross punches with interval sprints for the first round. Consider your sprint to be a jog for the first 30 seconds. Run as fast as you can for the next 30 seconds.

If you feel like that’s not enough and want to take your training to the next level, you can push your work out to five minutes. But don’t push yourself too far too quickly. 


You might have noticed that professional Muay Thai athletes have amazing abs. That’s because they commit to improving their core strength. Sit-ups are probably the most popular abs workout. Luckily for you, they’re incredibly easy to do while training at home. It’ll take you some time to get to the point where you can do hundreds of situps a day like the pros, but you'll get there if you commit to your Muay Thai training. 

Start off by working towards doing 100 a day, then slowly push your limits.  


Flexibility is important in Muay Thai. That means that yoga is one of the best Muay Thai exercises you can do. If your body is too stiff while training, you’re more likely to injure yourself. Yoga is also a good way to improve your core strength. 

Even if you’re blessed with natural flexibility, yoga is a great way to clear your mind. Concentration is an important part of Muay Thai, so yoga is a great training exercise for developing mindfulness. 

Are you searching for high-quality equipment to make the most of Muay Thai exercises while training at home? Mongkol Muay Thai has you covered. Explore our collection to find the best Muay Thai gear and equipment on the market.