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Last Updated on May 23, 2022 by Jamie
Welcome back. In this article, we’re focusing on a boxing HIIT workout primarily for fat loss, but also for keeping you generally fit and healthy.
Don’t worry if you’re new to boxing, all the exercises below can be done by beginners. Just give it a try, you might find a new hobby.
If you’re experienced in boxing, even better! You won’t have any trouble getting started. So, without further ado let’s begin with the boxing HIIT workout.
HIIT Explained
Before we jump into this boxing HIIT workout, it’s important to understand what ‘HIIT’ actually is. Below are a few of the common questions revolving around HIIT. I’ve also briefly gone into HIIT in my ‘cardio for belly fat‘ article.
What Is HIIT?
‘Hiit’ refers to high-intensity interval training. It’s a method of primarily cardiovascular training that includes periods of high-intensity movement paired with short periods of rest or lower intensity.
What’s The Purpose Of Hiit?
HIIT has many purposes. Some of these are; fat loss, duration training, improving explosiveness and a form of training that saves time. To name a few.
How Is Hiit Performed?
As mentioned, generally HIIT includes intense periods of high output movement matched with short rest or lower intensity periods. An example would be; 2 minutes jogging and 30 seconds sprinting. You’d then perform a number of these sets back-to-back.
The Benefits Of A Boxing Hiit Workout
Fat Loss
The first benefit and probably what most are here for is fat-loss. A boxing HIIT workout or any HIIT workout is an excellent way to lose fat without counting calories. The high intensity of the workout forces your body to use your fat cells as an energy source, resulting in fat loss.
Time-Saving
Compared to standard cardio such as jogging HIIT or a boxing HIIT workout, cuts out a considerable amount of workout time.
Transferable Skills
Although not the same, the things you do in a boxing HIIT workout may prepare you for the actual sport. As you’ll train your cardio and you’ll also start to understand the fundamentals of boxing itself. With these skills, a good coach will be able to take you to the next level.
Boxing Hiit Workout
1. Skipping
How
We’ve assumingly all skipped before. So, you can use your go-to method in this boxing HIIT workout, or if you want to skip like a boxer, you can try this. Rather than big singular jumps, alternate small hops between each foot. It can be tricky at first, but you’ll get it with practice.
Sets & Intensity
Skip at a moderate pace for 2 minutes and then as hard and fast as you can for a further 30 seconds. Repeat these back and forth sets for a total of 5 times.
Tips
Rather than focusing on your feet, focus on your shoulders. In your mind think of the power, tempo and speed that you’re twisting your wrists, in order to flip the rope.
2. Shadow Boxing
How
This may seem hard to do as a beginner, but trust me it’s not! Similar to ‘air guitaring’, all you have to do is throw punches and combinations into the wind. You could watch some youtube videos on basic boxing combinations for this, such as videos from the Olympic medalist Tony Jeffries.
Sets & Intensity
When shadow boxing, punch at a medium tempo of around a punch per second for 50 seconds. Then go all out for 10 seconds with at least 2 punches per second. Repeat these two steps for 5 sets.
Tips
Imagine you’re fighting a real person. Keep your guard up, throw punches from the hip (not the elbow), incorporate head movement but most importantly be creative. As said before, I recommend you watch some youtube videos to get a basic idea of boxing combos.
3. Medicine Ball Slams
How
First, grab a medicine ball of no more than 5kg. Secondly, find a wall that can withstand said ball. Now pick up the ball and thrust it into the wall as if you were punching, you can alternate between arms.
Sets & Intensity
This one’s slightly different from the others. Slam the ball into the wall at a moderate pace for 1 minute. Then slam the ball into the wall as hard and fast as you can for 30 seconds. Repeat for 5 sets.
Tips
When you throw the ball, fully twist your hips into the motion so you activate your whole body. You don’t want to throw from the elbow. Although this is technically just a boxing HIIT workout, proper form will transfer into actual boxing.
4. Heavy Bag
How
Now you will need a heavy bag and gloves for this, but most gyms will have one. Similar to shadow boxing, all you’re going to do is throw some basic combinations to start out with; jab, cross, hook for example.
Sets & Intensity
You’re going to hit the bag at a moderate intensity for 2:30 minutes and then go all out for 30 seconds. When I say all out, I mean it. Hit the bag as hard and fast as you can. Repeat these sets again 5 times.
Tips
Invest in some hand/wrist wraps or gloves. These will protect your wrists from overextending and causing a possible injury, that is a pain in the figurative and literal sense to recover from.
5. Pad Work
How
Out of the whole boxing HIIT workout, pad work may be the most difficult to perform due to the equipment needed. If you or your gym have pads and gloves, great. If not, ask a partner to simply hold out their hands and call out combinations.
You’re going to need a partner too, have them call out different combinations for you to perform.
Sets & Intensity
Slightly different to the other exercises in the boxing HIIT workout. You’re going to be going as hard and fast as possible throughout for 2 minutes. After the 2 minutes is up, take a rest for 30 seconds and repeat for 5 sets.
Tips
Have your partner throw light punches back for you to slip, roll and block. This way you’ll remember to keep your guard up or you’ll run the risk of getting hit.
Takeaway
So, in this article, I’ve laid out a great boxing HIIT workout. As said even if you’ve never done boxing in your life, you can do this workout with minor equipment.
Who knows, you may fall in love with it and join a proper boxing gym. That’s where you’ll shed off the serious calories, and gain a new skill at the same time.
As always, take this workout plan and get in the gym. As the famous slogan goes “just do it”, a great piece of advice if you ask me. As always, I hope you enjoyed this article and I’ll see you next time.
Your coach, Jack.
