Below is a workout I went through on Sunday at my Thai Boxing gym,
Mike Miles Muay Thai .
11:15-11:30
Dynamic stretching and losening up the joints.
11:30-11:45
"Warm-up" which consists of jogging, high knees, kick backs, sprints, monkey jumps, pushups, footwork movements, and tuck jumps. This is a non-stop calisthenics workout which will get you breathing and sweating very hard.
11:45-12:00
Jumping Rope, regular speed with sprints mixed in. Then put down the rope, do some abdominal movements, then back to skipping. Skipping on one leg, back and forth, side to side, etc.
12:00-12:30
Boxing drills with a partner. One partner attacks the other with jabs, punches and hooks, as the denfender avoids getting hit and counters.
12:30-1:00
Kicking drill. This drill was brutal, done against a partner holding thai pads non -top: 1 min high round kicks, 1 minute double high round kicks, 1 min shift kicks (left then right or vice versa), 1 min power high round. Rest 30 seconds, then, 30 secs moving high round kicks, 30 secs shadow boxing, 30 secs moving high round kicks, 30 seconds shadow boxing, 30 seconds shifting high round kicks, lastly 30 seconds power high round kicks. This last high roundhouse drill was absolutely devasting but it was great for stimulating the metabolism and building mental toughness!
I figure this workout burned about 1000 calories for me. I immediately drank a protein shake afterwards then went home and ate some meat and vegetables. I do these Muay Thai workouts about 3 times a week, any more and I start to lose muscle.
Here is a video of my favourite Muay Thai highlight reel, The Ramond Dekkers Iron Lift Vdeo on Youtube
http://youtube.com/watch?v=DNuOjR6J2Xg 
11:15-11:30
Dynamic stretching and losening up the joints.
11:30-11:45
"Warm-up" which consists of jogging, high knees, kick backs, sprints, monkey jumps, pushups, footwork movements, and tuck jumps. This is a non-stop calisthenics workout which will get you breathing and sweating very hard.
11:45-12:00
Jumping Rope, regular speed with sprints mixed in. Then put down the rope, do some abdominal movements, then back to skipping. Skipping on one leg, back and forth, side to side, etc.
12:00-12:30
Boxing drills with a partner. One partner attacks the other with jabs, punches and hooks, as the denfender avoids getting hit and counters.
12:30-1:00
Kicking drill. This drill was brutal, done against a partner holding thai pads non -top: 1 min high round kicks, 1 minute double high round kicks, 1 min shift kicks (left then right or vice versa), 1 min power high round. Rest 30 seconds, then, 30 secs moving high round kicks, 30 secs shadow boxing, 30 secs moving high round kicks, 30 seconds shadow boxing, 30 seconds shifting high round kicks, lastly 30 seconds power high round kicks. This last high roundhouse drill was absolutely devasting but it was great for stimulating the metabolism and building mental toughness!
I figure this workout burned about 1000 calories for me. I immediately drank a protein shake afterwards then went home and ate some meat and vegetables. I do these Muay Thai workouts about 3 times a week, any more and I start to lose muscle.
Here is a video of my favourite Muay Thai highlight reel, The Ramond Dekkers Iron Lift Vdeo on Youtube
http://youtube.com/watch?v=DNuOjR6J2Xg