Thai boxing, Calorie Burning Exercise For Everyone

Picture of By Ken Artuz

By Ken Artuz


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Thai Boxing For Fitness?

Are you looking for a way to get fit, burn fat, and learn self-defense skills? Muay Thai Boxing is a great exercise regimen to help you reach your fitness goals. As one of the most popular combat sports, Muay Thai employs various striking techniques, including stand-up and clinching. Due to its combination of fists, elbows, knees, and shins, this discipline is often called the “art of eight limbs.”

This article will explore the benefits of Thai boxing as the ultimate caloric-burning training session.

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Stock Photo: Pexel via Gleb Krasnoborov

Muay Thai, Introducing the Ultimate Fat-Burning Exercise!

Are you bored of running on the same old treadmill repeatedly? Unless you’re a hamster, revamping your workout routine to keep you motivated is important. Thai Boxing is an intense and dynamic training that helps to burn calories and may help to shed unwanted pounds. It is an incredibly effective fat-burning exercise and can make your training session more challenging! Thai boxing is a great way to tone your body and strengthen muscles. Plus, you get the bonus of exerting any built-up stress or aggression during Thai boxing sessions!

Toning your body and muscle growth (hypertrophy) is enough motivation to stay on track.

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Stock Photo: Pexels Annushka Ahuja

A Thai Boxing Circuit To Add To Your Training

Thai Boxing involves punching bags and mitts, which keep you focused and motivated. You can improve your punching power and technique by training with Thai boxing and getting a full-body training session. You will work the abs and obliques during a high-energy Thai boxing routine while building a solid core. You’ll be able to work out longer and with more intensity. It also helps improve your coordination and agility, as the movements require you to transition quickly from one position to another.

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Stock Photo: Pixabay via Jo Tomas

Thai Boxing Circuit Repeat each circuit 2- 3 times with 1 min or 90 seconds rest between sets.

Core 30-45 seconds each

Jackknife Sit-ups

  • Lie on your back with arms and legs held just off the floor.
  • Bring arms and legs together to meet just above your midsection.
  • Lower slowly to the starting position, maintaining arms and legs


  • Start squatting, with your feet shoulder-width apart, your thighs parallel to the floor, and your back straight. Hold a dumbbell or kettlebell outside one thigh.
  • Stand up and turn your torso to one side, letting the dumbbell or kettlebell up and across your body with straight arms.
  • Use your core to control the movement and rise onto your toes as you twist to the side.


  • Hold a dumbbell in each hand and stand with feet shoulder-width apart.
  • Turn your body to one side and perform an uppercut to the opposite side.
  • Twist powerfully from side to side.

2. Shadow Boxing 3 minutes

  • Jab-Cross (1-2)
  • Jab-Jab-Cross (1-1-2)
  • Jab-Cross-Hook (1-2-3)
  • Jab-Hook (1-3)

3. Legs 30-45 seconds each

Air squats  

  • Straighten your feet and keep them shoulder-width apart.
  • During squatting, your hips will move forward and backward.
  • Throughout the exercise, your back should be straight, and your heels should remain flat on the floor.
  • You will descend lower on your hips during air squats than your knees.

Squat Roundhouse Kicks 

  • Squatting with your knees bent and your feet slightly wider than shoulder-width apart.
  • Maintain your balance while continuing your kick below hip level by rotating your hips, straightening your kicking leg, and keeping your balance as you do so. 
  • Repeat the exercise with the right leg after returning to the squat position.

Front Kicks (Teep)

  • It would be best to stand with your feet hip-width apart, your arms bent, and your hands in front of your chest.
  • By lifting the right leg, bending the knee slightly, and pushing forward with the right foot, kick forward (not upward). 
  • Switch to the left foot and place the right foot down.
  • Repetition continues until the desired time concludes.
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