Muay Thai vs boxing for fitness
Updated October 19, 2026
The short answer
Both are excellent workouts. The Compendium of Physical Activities rates Muay Thai at 10.3 METs, against 5.8 METs for punching a bag and 7.8 for boxing sparring. For an 80 kg (176 lb) person, an hour of Muay Thai burns about 820 calories. Muay Thai trains the whole body (kicks, knees, elbows); boxing is easier to start at home.
The numbers
| Activity | METs | Calories per hour (80 kg person) |
|---|---|---|
| Muay Thai | 10.3 | About 820 |
| Boxing in the ring | 12.3 | About 980 |
| Boxing sparring | 7.8 | About 620 |
| Kickboxing | 7.3 | About 580 |
| Boxing, punching bag | 5.8 | About 460 |
What each one trains
- Muay Thai: legs, hips, and core for kicks and knees, plus punches and elbows. Strong for full-body conditioning.
- Boxing: footwork, head movement, and fast hands. Great for cardio and coordination.
Start at home
The easiest way to start is boxing at home. Jabster's free YouTube workouts and the Jabster app give you rounds you can follow on a heavy bag or in the air. Watch on YouTube.
Then come and train Muay Thai in Bangkok with us. See the retreat.
Questions
Is Muay Thai harder than boxing?
Muay Thai has more to learn (kicks, knees, elbows, clinch). Boxing has fewer tools but goes deep on each one. Both are hard when you train hard.
Which burns more calories?
Per the Compendium, Muay Thai (10.3 METs) is above bag work (5.8) and boxing sparring (7.8), and below competitive boxing in the ring (12.3).
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Sources
Prices and schedules change. Check the official source before you go.