Staying Fit on the Go: Training Tips for Traveling Muay Thai Practitioners

Travel can throw a wrench into any workout routine, especially when you're dedicated to a demanding discipline like Muay Thai. But with a little creativity and a few adjustments, you can keep up your conditioning, build strength, and stay sharp—even in a cramped hotel room. Inspired by a viewer’s request, I put together a video on this very topic, which you can watch https://youtu.be/rRyLTZDPdIo?si=Rd8LpRArPGmi_7K_​.

Here are some practical tips and insights from the video to help you stay in fighting shape, no matter where you are!

1. Make the Most of Small Spaces
Hotel rooms may not be known for their spaciousness, but you don’t need much room to get a solid workout. For strength and conditioning, bodyweight exercises are a great go-to. Push-ups, air squats, reverse lunges, and burpee variations can work wonders for your endurance and power. You can mix up burpee variations to keep things interesting and boost your conditioning—just be mindful of neighbors if you’re on an upper floor!

2. Bodyweight Basics for Strength
Bodyweight exercises are foundational for any martial artist, so traveling is the perfect time to revisit these basics. Push-ups and air squats target key muscle groups, while lunges and burpees elevate your heart rate for endurance. If you’re looking to keep your conditioning sharp, burpees are a staple—feel free to experiment with different styles to get the most out of your workout.

3. Core Workouts: Endless Options
Core strength is essential for any martial artist. Luckily, core exercises require minimal space and zero equipment. Some core moves to try include sit-ups, crunches, leg raises, and bicycle kicks. You’ll be amazed by how much you can achieve in a small space with a few core variations!

4. Shadowboxing Anywhere, Anytime
When it comes to maintaining Muay Thai technique, shadowboxing is the ultimate tool. Start with a timer, and go slow and technical. Dedicate rounds to different techniques: punches, elbows, footwork, defense, and teeps. Visualize your strikes, mix in some head movement, and work on your defense. Even in a small hotel room, you can work on form and timing—just leave out the big kicks like roundhouses and focus on straights, knees, and teeps.

For the serious practitioners, a model we follow at my gym is "shadowbox everywhere." Even in limited spaces, shadowboxing allows you to stay engaged with your Muay Thai basics. It’s all about creating flow and refining your form.

5. Take Advantage of Hotel Gyms
If your hotel has a gym, take advantage of any equipment that aligns with your training goals. You can add some weights to your routine or find a little more space to throw your shadowboxing rounds. Just remember—whether you’re in the gym or your room, don't let travel be an excuse to pause your progress.

Final Thoughts
Traveling doesn’t have to mean a halt to your Muay Thai training or fitness routine. Check out my full video for more in-depth tips and follow along to make the most of your training while on the go. With a little creativity, you can train anywhere. Shadowbox everywhere and stay sharp, even miles away from the gym.