40 Minute Boxing Workout - HIIT Workout | Shadow Boxing Workout | NateBowerFitness
Boxing is the most thrilling sport because it involves a lot of High Intensity Interval Training (HIIT) that engages multiple muscle groups, works out the whole body, and can be done in a much shorter period. The usual HIIT protocol calls for a more extended burst of anaerobic activity followed by a faster recovery at significantly reduced work capacity.
This group fitness 40 Minute Box con HIIT workout gives you 4 rounds of easy-to-follow boxing combinations and high-powered conditioning exercises. To finish strong, you'll run through a reaction-based Tabata finisher. This versatile, highly entertaining workout is highly effective. Train with us as this fit squad takes you through the 40 Minute Box Con HIIT Workout session 1. Let your hands go, jump, squat, move and let's get to work!
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Round 1
1 min BOXING: Jab-cross-jab
30 sec: Fake-Jab-Fake-cross
x3
Conditioning
1 min: slide and jump
30 sec: Power lunges
x 3
Round 2
Boxing
1 min: Jab-cross Body-right uppercut criss-cross
30 sec: low step lateral squats
x 3
Conditioning
1 min: Half burpees
30 sec: planks
x 3
Round 3
Boxing
1 min: Jab-cross-hook-cross-duck right-Jab-cross-hook-cross-duck left
30 sec: footwork
x3
Conditioning
1 min: Squat and hop
30 sec: Hold squat with calf raise
x 3
Final Round
Tabata-20 seconds on 10 seconds rest x 8 sets
Reaction shifters x 2
Reaction lateral agility x 2
Shifters x 2
lateral agility x 2
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Shadow Boxing
Shadow boxing is a combat sport where a person throws punches at the air like an opponent. Practiced primarily in boxing, it is used mainly to prepare the muscles before the person training engages in stronger physical activity. Shadow boxing is a great way to build up that much-needed muscle memory. While you're in control of your surroundings and focusing on your form, technique, and movement, you are building these essential skills into your muscle memory to move about the ring quickly and comfortably.
HIIT (High Intensity Interval Training)
HIIT training is perfect for boxing training. A boxer needs to work hard in fast bursts delivering punches before recovering and dancing around the ring to avoid his opponent's punches. A boxer is constantly alternating between a fast and low pace. HIIT workouts provide improved athletic capacity and condition and improved glucose metabolism.
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Compared with longer sessions typical of other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity or improving muscle and bone mass. However, research has shown that HIIT regimens produced significant reductions in the fat mass of the whole body in young women. Some researchers also note that HIIT requires "an extremely high level of subject motivation" and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.
About Nate Bower:
Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high-intensity interval training, motivation, timed session workout routines, and more.
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