If you think Muay Thai training is only for “fit, young people”, read on!
We’ve recently spent time with Muay Thai Master Alex Elia at Shogun Muay Thai Training Centre, Nicosia.
We wanted to learn more about Muay Thai as an alternative fitness solution and create a special video on this topic for our growing YouTube channel.
During our time with Alex, we met Xenia, a Nicosia Mum who traded her “mind-numbing” gym sessions for personal Muay Thai training.
We also met Chala, a local freelance photographer who was attending her first-ever Muay Thai session.
You can see all of this in our video below, or keep scrolling to learn more about the almost endless benefits of Muay Thai training.
In our video, you’ll:
Key Expert Insights from the Video:
FULL VIDEO TRANSCRIPT
Share Cyprus Reporter: Feeling fat? Think you’ve tried everything possible to get fit? Well, think again! This is Xenia, a mum living in Nicosia, Cyprus, who’s turned her back on mind-numbing gym sessions for an amazing fat-burning, total-body workout that we think will surprise you. Xenia, good morning.
Xenia: Good morning!
Share Cyprus Reporter: I have so many questions. You’ve just finished your one-hour personal training. You’re smiling,
Xenia: [Please note: Xenia is Russian, but speaking to us in English] Yes, because I’m really happy. Alex is kind of like a psychologist. You can come in a bad mood, but after your session, you really feel wonderful.
Share Cyprus Reporter: In all fairness, having a go “at that” [camera focuses on trainer and Muay Thai Master Alex Elia] is probably quite good for your mental health, I would imagine?
Xenia: Yes!
Share Cyprus Reporter: Can we have a look at your arms? Can you just hold your arms up for us? This is where you’ve been getting kicked by Alex for the last hour. [Video shows a close-up of Xenia’s forearms] There’s not a single mark!
Xenia: Okay, nothing at all.
Share Cyprus Reporter: At what point in your life did this journey start? How does this happen?
Xenia: To be honest, a friend of mine recommended me to go to do boxing or some something like that, because I felt kind of depression at the time, and he invited me to to Alex, and I came first time, and I realized that it’s really a place when I can express myself, where I can unleash my power, where I can learn self defense, it’s really important, and now I’m here!
Share Cyprus Reporter: You take a personal lesson rather than coming to the group. Why?
Xenia: Because I don’t feel confident. So it’s better for me to do my mistakes in front of just my coach. I want him to teach me to improve my skills, just face to face.
Share Cyprus Reporter: What’s the hardest thing about this? Is it remembering all the different moves? Is it the physical side?
Xenia: I’m not 16, so I sometimes I cannot remember movements or something like like that, but I feel like next time I will do more. I will remember more, and step by step, I will learn everything I need to protect myself, or to feel comfortable, to feel great.
Share Cyprus Reporter: If someone’s watching this and they’re thinking, This looks interesting, what would you say?
Xenia: Just come and try. Definitely, you have to try.
Share Cyprus Reporter: Alex, we’re here for the evening session now, and it’s family affair. Who’s this?
Alex Elia: This is my daughter, Alexandra.
Share Cyprus Reporter: What does it feel like seeing your dad kicking and throwing people around? Is it weird?
Alexandra Elia: No, I mean, I’ve been here since I was three years old, and I’m used to it. I come here for fitness and to make sure I can protect myself.
Share Cyprus Reporter: Do your friends at school know that you do this?
Alexandra Elia: Yes!
Share Cyprus Reporter: And I imagine you’re pretty good at it, yeah? After all these years?
Alexandra Elia: I guess, yeah. [Video shows Alexandra practising advanced Muay Thai elbow hits on her dad Alex, who’s in the ring holding training pads for Alexandra to hit]
Share Cyprus Reporter: Alexandra, you’re making me smile. So many teenage daughters would love to do that to their dads, especially when they say you can’t stay out late!
Alexandra Elia: [Laughing at the reporter’s comment above] I feel amazing doing this. It’s kind of like therapy. Plus, I get to spend more time with my dad.
Share Cyprus Reporter: It’s amazing… hitting him!
Alexandra Elia: [Laughing at the reporter’s comment above]
Share Cyprus Reporter: Next, we get to meet Chala. She’s a freelance photographer, working in Nicosia, but tonight she’s attending her first-ever Muay Thai training session with Alex and assistant coach Renos. So guys, the start of the evening is warm-up?
Assistant Coach Renos: Yep, as always! [Video shows the group running, stretching and warming up for their Muay Thai training session with Alex Elia and Renos]
Share Cyprus Reporter: Chala, how are you finding the warm up stressful? [Video shows Chala stretching along with other students]
Chala: A bit [smiling]
Share Cyprus Reporter: Alex was just saying, because you’re new, you don’t need to worry. You don’t have to be as flexible as everyone else.
Chala: Thank you! [Video shows more of Chala slightly struggling with the warm-up]
Share Cyprus Reporter: Chala, you look shocked. Was that hard?
Chala: I thought I was flexible and fit. I’m not! I need to do this. I just realised I need to work more and exercise more.
Share Cyprus Reporter: So Alex, first lesson for Chala. She’s already in shock about the warm-up. So what happens now? What will this first lesson be for Chala, and for anyone coming here that’s got no experience at all and doesn’t know anything about Muay Thai?
Alex Elia: What you’re going to do first is get the basics of how you’re standing correctly in Muay Thai, how you’re holding your hands, and your basic movements—moving forward, back, left, and right—and what we call zigzag movements. From there, we’ll show them how to hold their hands properly, how to punch, how to use the elbow, how to knee, and how to kick.
Share Cyprus Reporter: Alex, we’re joined by your assistant coach, Renos. Hi, Renos. Let’s run through some of the benefits of Muay Thai really quickly. Let’s start with fat burning! Alex, why is it so good for fat burning?
Alex Elia: It’s a full-body workout, so you’re using every part of your body. The real key to burning fat is you just keep on moving. Keep your heart rate up to a certain beat. If you keep that at a constant rate, you will be burning fat during and even after your workout.
Renos: Muay Thai does help you torch calories in a very, very fast rate!
Share Cyprus Reporter: Renos, just even watching the warm-up, it’s tough!
Renos: You need to warm up properly when you’re gonna train in Muay Thai, so you avoid injuries. It has to be dynamic. It has to be for you to be able to work properly on the back or whatever else is going to be in the training program. So it has to be a bit tough!
Share Cyprus Reporter: Alex, give us another benefit?
Alex Elia: Well, it’s not boring at all. It’s not like going to the gym. You are here learning all different techniques, and there is no way that you’ll have any time to be bored or look at your phone.
Share Cyprus Reporter: Renos, what about the effects on your brain when you’re doing this?
Renos: Well, it does help with hand-eye coordination. You’ll also be able to become more focused.
Share Cyprus Reporter: Alex, there are so many other benefits. We don’t have time to run through them all now, but what about the community you build here as well?
Alex Elia: Well, the community you build here is that people might come in, they might not know anybody, but at the end of the jail, they have joined a family, and slowly, slowly, you’ll gain new friends, and your community will grow.
Share Cyprus Reporter: Alex, clearly you have a South African accent and Renos, you’re clearly from Cyprus. Are the lessons in English and Greek?
Alex Elia: Yes, we teach in English, Greek and Thai as is required! All the moves and all your motions that you’re going through and your techniques that you’re learning, we like to give them the authentic Thai side. So if anybody decides to go to Thailand and join a Thai camp, they will exactly know what the Thai people are talking about.
Share Cyprus Reporter: That’s amazing. That’s brilliant. But you speak Greek too, don’t you Alex?
Alex Elia: Yes, yes. I do.
Share Cyprus Reporter:
[Video shows Chala at the end of her first-ever Muay Thai training session, standing next to Renos]
Chala, this is a crucial moment, and Renault, you’ll know this…the first lesson is where you walk out of here and go, I am never doing that again, or say “I want to give it another go”. Honestly. Where are you?
Chala: To be honest, I think I need to be more disciplined, and I’d love to learn discipline through this sport.
Share Cyprus Reporter: So you’ll be back?
Chala: Yeah, I’ll be back, if it’s okay for you guys.
Renos: Of course, you’re always welcome!
Share Cyprus Reporter:
[Video shows a fun shot of Chala hitting a punching bag and smiling]
You’re actually quite scary!
Chala: Thank you! [smiling ear to ear]
Share Cyprus Reporter: So there you have it, the fast, fat-burning workout you probably never thought about until now.
Remember, there are more details about the topics in this video, in the description below, and at sharecyprus.com/fitness.
Thank you to all the guys at Shogun Muay Thai Training Centre in Nicosia. And thank you for watching!
As seen in our video above, Alex Elia is a fully qualified and experienced Muay Thai Master and founder of the Shogun Muay Thai training centre in Nicosia.
It’s also clear that Muay Thai training is accessible to people of almost any age and all genders!.
As Xenia, our “Muay Thai mum”, told us in the video: “I feel happy”, “just try it”.
After our cameras stopped rolling, we sat down with Alex to learn even more about the almost endless benefits of Muay Thai training.
Spoiler alert, it’s a fact, Muay Thai Training is a fat-burning, full body workout for you body and your brain.
Let’s start with its fat-burning credentials…
We asked Alex Elia to explain how a Muay Thai training session stacks up against a typical gym session.
Alex explained that, on average, a 60-minute Muay Thai training session burns significantly more calories than an equivalent, moderate gym session.
“During a typical 60-minute gym session, the calorie burn can vary widely depending on what you’re doing. For instance, a moderate weightlifting session might see you burn between 300 and 450 calories.
Meanwhile, a steady-state cardio session (jogging for 60 minutes) might land you in the 300-600 calorie range. This is great, but with 60 minutes of Muay Thai training, expect to burn 600 to 1000+ calories per session.
For your body to burn stored energy, otherwise known as fat, you must burn more calories than you consume. With Muay Thai, you don’t need to starve yourself to do this due to the exceptionally high calorie burn during each session.”
Alex went on to explain to our reporter that the reason Muay Thai training burns so many calories (and therefore really helps shift both visceral and subcutaneous fat) is because of its high-intensity nature:
Full-Body Engagement:
“Unlike exercises that target specific muscle groups, Muay Thai is a true full-body workout. Punches, kicks, elbows, and knees engage muscles from head to toe, leading to a dynamic and highly comprehensive workout”
High-Intensity Intervals (HIIT-like):
“Muay Thai sessions inherently incorporate bursts of intense activity such as explosive pad work, powerful heavy bag drills, or quick exchanges in sparring, followed by shorter recovery periods.
This mirrors High-Intensity Interval Training, a style renowned for its high calorie burn during the session and the afterburn effect known as EPOC (Excess post-exercise oxygen consumption), which keeps your metabolism elevated post-workout”.
Constant Movement & Dynamic Flow:
“During a Muay Thai training session, there’s rarely a moment of standing still.
Even during warm-ups and drills, there’s a lot of movement, skipping, footwork, and dynamic stretching, keeping your heart rate consistently elevated”.
Strength and Endurance Synergy:
“The continuous nature of striking, clinching, and defensive movements doesn’t just build cardiovascular endurance; it simultaneously develops significant muscular strength.
This dual demand on your body directly contributes to a much higher calorie burn”
Muay Thai doesn’t just work your body; it also works your brain (see below).
This is a serious topic considering current estimates (as of May 2024) state that approximately 982,000 people are living with dementia in the UK, projected to rise to 1.4 million by 2040.
Considering that cases of Dementia and Alzheimer’s disease are on the rise, and because up-to-date research confirms that physical activity, which includes demanding mental processes, can be incredibly beneficial for brain health, and potentially, help to reduce the risk or the progression of conditions like Alzheimer’s and dementia, we asked Alex to explain more about the benefits of Muay Thai training on the brain.
“Beyond the impressive physical exertion, Muay Thai also demands significant mental engagement.
Unlike a gym session where you might find yourself on “autopilot” with Muay Thai, you’re constantly analysing your opponent’s movements, reacting in split seconds, anticipating attacks, and problem-solving on the fly to find openings for your techniques.
This continuous blend of physical execution and strategic thinking makes it a game of physical chess.
While a highly intense gym-based HIIT session or long, hard cardio can approach Muay Thai’s raw calorie burn, the added layer of strategic thinking, mental agility, and real-time decision-making makes it a unique, holistic, and comprehensive workout experience that engages both body and mind”.
Here are some other benefits of Muay Thai training explained to us by Alex Elea and his assistant coach, Renos.
A: Absolutely not! Muay Thai is suitable for all fitness levels and backgrounds. Beginners are always welcome, and instructors are skilled at teaching fundamental techniques and building fitness from the ground up.
A: Absolutely not! Most people pursue Muay Thai training purely for fitness, self-defence, and personal development, with no requirement to compete.
In most beginner-friendly Muay Thai environments, the focus is on mastering techniques, improving physical fitness, building confidence, and enjoying a dynamic workout. While competitive fighting is an option for those who choose it, it’s an entirely separate path. You’ll primarily train by hitting pads and heavy bags and doing controlled drills with partners in a safe environment. Your progress is about your goals, not stepping into the ring if you don’t want to.
A: While the intensity can vary, many gyms offer classes for various age groups, from children (around 5-6 years old) to adults in their 40s, 50s, and beyond.
Muay Thai is suitable for all genders.
It’s about finding the right class and adjusting to your fitness level.
A: As explained by Muay Thai Master Alex Elia, you will start by learning the basics of standing correctly, holding your hands, and performing your basic movements.
That is how to move forward, backwards, left, and right in what is known as zigzag movements.
From there, you’ll learn how to hold your hands properly, how to punch, how to use the elbow, how to knee, and how to kick.
The best place to start is with a recognised Muay Thai trainer centre or school.
A: Yes, definitively! Muay Thai is a high-intensity, full-body workout that burns a significant amount of calories. Its dynamic nature rapidly improves cardiovascular fitness, builds lean muscle, and boosts your metabolism, leading to fast and effective fat loss.
A: According to Muay Thai Master Alex Elia, 60 minutes of Muay Thai training (including warm-up) should burn 600 to 1000+ calories
This is significantly more than a 60-minute gym session (including warm-up).
At the gym, the calorie burn can vary widely depending on what you’re doing.
For instance, a moderate weightlifting session might see you burn between 300 and 450 calories.
Meanwhile, a steady-state cardio session (jogging for 60 minutes) might land you in the 300-600 calorie range.
A: According to Muay Thai Master Alex Elia, the reason Muay Thai training burns so many calories and fat is because of its high-intensity nature:
As explained by Muay Thai Master Alex Elia, Muay Thai training can improve your mental health.
This is because Muay Thai also demands significant mental engagement beyond the impressive physical exertion.
Unlike a gym session where you might find yourself on “autopilot” through repetitive movements, Muay Thai is a dynamic, strategic art form.
You’re constantly analysing your opponent’s movements, reacting in split seconds, anticipating attacks, and problem-solving to find openings for your own techniques.
This continuous blend of physical execution and strategic thinking truly makes it a game of physical chess.
While a highly intense gym-based HIIT session or long, hard cardio can approach Muay Thai’s raw calorie burn, the added layer of strategic thinking, mental agility, and real-time decision-making truly makes it a unique, holistic, and profoundly comprehensive workout experience that engages both body and mind.
Personal training sessions start from €30.
Most Muay Thai gyms in Cyprus offer group and personal (one-to-one) training sessions.
Prices vary, however, based on the prices from Shogun Cyprus (featured in our video above), in June 2025, group sessions start from as little as €10, with further discounts if you sign up monthly or yearly.
Personal training sessions start from €30.
A: Absolutely not! Muay Thai is suitable for all fitness levels and backgrounds. Beginners are always welcome, and instructors are skilled at teaching fundamental techniques and building fitness from the ground up.
A: As seen in our video above, classes usually start with a warm-up, followed by technique drills (punches, kicks, knees, elbows), pad work with a trainer, bag work, and conditioning exercises (like push-ups, sit-ups, burpees). They often end with a cool-down stretch. It’s always high-energy and engaging!
A: Initially, you’ll only need comfortable workout clothes and a water bottle. Most gyms provide shared gloves and pads for trial classes. If you continue, you’ll eventually want your own hand wraps, gloves, and possibly shin guards (if you progress to sparring).
A: Absolutely! Muay Thai is incredibly empowering for women. It’s a fantastic way to build strength, confidence, and learn self-defence. Many gyms have a strong female presence.
A: Even 2-3 sessions per week can yield significant results in fitness and technique. Consistency is key. Listen to your body and gradually increase frequency as your fitness improves.
A: Muay Thai is the streamlined, sport-adapted version, while Muay Boran is the more comprehensive, traditional martial art.
While both are powerful martial arts from Thailand, Muay Thai and Muay Boran have evolved for different purposes.
Muay Thai is the modern combat sport you see today, often called “The Art of Eight Limbs.” It has codified rules, rounds, weight classes, and focuses on striking with fists, elbows, knees, and shins within a ring. It’s highly effective for fitness, self-defence, and competition.
Muay Boran (meaning “Ancient Boxing”) is the traditional ancestor of Muay Thai. It was initially developed for battlefield self-defence and encompasses a broader range of techniques, including throws, joint locks, ground fighting, and even headbutts – many of which are forbidden in modern Muay Thai sport. It’s less about sport and more about comprehensive, real-world combat scenarios.
Experience:
From childhood, Alex dedicated his life to mastering Muay Thai. As a result, Alex has forty years of experience and is a fully recognised Master of Muay Thai by KMA (the Kru Muay Thai Association), the governing body of Muay Thai instructors worldwide.
Federation Involvement:
Alex Elia is a “Founder Member” of the CYTMF (Cyprus Traditional Muay Thai Federation) and worked for over twenty years to achieve recognition for Muay Thai and Muay Boran here in Cyprus.
Role at Shogun Cyprus:
Alex founded Shogun Muay Thai Training Centre Nicosia in 2012. Since then, Alex has trained 1000s of happy students and continues to do so today.
Experience:
Renos Koumides is a fully qualified Muay Thai instructor with over 15 years of experience.
Role at Shogun Cyprus:
Renos works as an instructor alongside Alex Elia. Renos is responsible for training at all levels of Muay Thai.
Click here for Muay Thai Training Centres throughout Cyprus (Nicosia, Larnaca, Limassol and Paphos).
Unfortunately, the official website of the Cyprus Traditional Muay Thai federation does not have an active SSL certificate at the time of writing, so we cannot provide a direct link.
We believe the site is safe for general visits. You can find it by searching Cyprus Traditional & Sport Muaythai Federation Cyprus online.
Click here to visit the website of the Kru Muay Thai Association (KMA), a non-profit organisation that focuses on teaching and grading the Muay Thai and Muay Boran curricula.
Click here to learn more about the history of Muay Thai and Muay Boran on Wikipedia.