How-to Train Muay Thai Away From the Gym

Train Muay Thai from Home


Everyone who trains Muay Thai goes through times where they have to spend more time away from their local Muay Thai gym than they want to. No worries, just don’t use it as an excuse to skip Muay Thai training or conditioning. There’s no reason why you can’t sharpen your technique or build both speed and endurance from home. All you need is 30-minutes to an hour to train muay thai at home. If you have a heavy bag – great! If not, that’s fine too.

Read on for T.A.G. Muay Thai’s top tips to train Muay Thai at home:

Muay Thai Stance

Without proper Muay Thai foot stance, the slightest blow can set you off-balance and puts you in serious trouble. The video below by Kru Chris features three different ways to attain proper Muay Thai foot stance. Check out each one and see which way feels most natural for you to find a proper Muay Thai stance. 


When shadow boxing, the last thing you want to do is be tense and rigid. Practice proper Muay Thai stance along with a relaxed form, even when delivering explosive and quick strikes. Use different footwork applications that you’ve picked up in training and always be mindful of your technique. Once you feel that you have a comfortable base and posture, add some head movement and a few strikes. Imagine an opponent in front of you and go for an entire three rounds. If you have a mirror, use that but stand far enough so that you don’t punch it (it happens). Watch Muay Thai World Champion Miriam Nakamoto practice light shadowboxing below.

Sample Conditioning Routine

Can you do burpees for the entirety of your favorite song? Doesn’t sound like fun? Okay, well try the conditioning routine below!

Basic Heavy Bag Training – 3 rounds, 2 minutes, 1-minute rest between sets – 30-second intervals – alternating single kicks, 30 seconds – double up on kicks, 30 seconds  – 3 kicks same side alternating,  30 seconds – 5 kicks alternating

You can do punches or work on certain combinations (ie. jab, rear body kick) and then active rest (jumping jacks, burpees, etc.)


Running is the most traditional form of cross training that Thai Boxers rely on. Try suicides or running long distance (uphill). If your kicks aren’t quite where you’d like them to be at, build your flexibility by lengthening your at-home stretch sessions or maybe even try picking up yoga. If you are not already, you should pick up morning stretches to stay limber and increase flexibility for more versatile kicks. [Related: Thai Boxer’s Guide – Using Energy Systems for Fight Preparation]

Heavy Bag Work

If you have a heavy bag, this is an excellent time to practice knees and accuracy kicks. Go from low to high accuracy kicks and watch your form and technique improve. If you can, try to get 40 knees and 40 low kicks in. Again, remember that you can’t be lazy if you are going to train muay thai at home – check your technique in at the end of each set.

Need some additional Muay Thai guidance? Check T.A.G. Muay Thai out on YouTube and Instagram. In the Northern Virginia area, stop by T.A.G. Muay Thai for one-on-one coaching or join the T.A.G. family during weekly training sessions.

Kru Chris

Head Instructor, federal law enforcement officer.