{"id":9407,"date":"2022-09-24T07:51:19","date_gmt":"2022-09-24T07:51:19","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-at-home-hiit-boxing-workout\/"},"modified":"2022-09-24T07:51:19","modified_gmt":"2022-09-24T07:51:19","slug":"the-at-home-hiit-boxing-workout","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-at-home-hiit-boxing-workout\/","title":{"rendered":"The At-Home HIIT Boxing Workout"},"content":{"rendered":"


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At some point, you grow tired of the same old cardio routines \u2014 treadmill, elliptical, running, boot camps, what have you \u2014 and need something a little different to mix things up.\u00a0<\/span><\/p>\n

How about boxing?\u00a0It\u2019s more stimulating than most cardio machines, provides an incredible cardiovascular and conditioning workout, and can be done at home with no equipment.<\/span><\/p>\n

The following routine was designed by Charlotte, North Carolina\u2013based <\/span>Adam Zart<\/span>, a strength and conditioning coach and instructor at <\/span>Dyme Boxing & Fitness<\/span> and <\/span>Hayastan MMA<\/span>. Mimicking the format of an actual boxing match (three-minute rounds, one minute between each), this is a true fat-loss high-intensity interval training cardio session, with additional calisthenics included to tax both upper- and lower-body muscles and provide a nice \u201cafterburn.\u201d\u00a0<\/span><\/p>\n

The workout is brief, fast-paced and highly taxing to the lungs, legs and shoulders \u2014 and never boring. Let\u2019s get ready to rumble!\u00a0<\/span><\/p>\n

Equipment Needed: <\/b>Bodyweight only, plus a timer; jump rope and light dumbbells (to hold while punching) are optional.<\/span><\/p>\n

Time Commitment:<\/b> 24 minutes, including warm-up.<\/span><\/p>\n

Warm-Up<\/b><\/h3>\n

Do the following exercises for 45 seconds each, one after the other without resting in between moves. Keep the intensity moderate. \u201cThis is the same warm-up I do for all my fighters,\u201d Zart says.<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n
Boxing Warm-Up Circuit<\/td>\n<\/tr>\n<\/thead>\n
Jump Rope (or simulation)<\/td>\n<\/tr>\n
Butt Kicks\u00a0<\/td>\n<\/tr>\n
Jump Rope (or simulation)<\/td>\n<\/tr>\n
High Knees<\/td>\n<\/tr>\n
Jump Rope (or simulation)<\/td>\n<\/tr>\n
4-Way Jumping Jacks<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Workout<\/b><\/h2>\n

Instructions:<\/strong><\/p>\n

    \n
  • As listed below, you\u2019ll repeat the exercises in each round twice (three minutes per round, same as an actual boxing match). As you repeat the workout, build up to where you can get through each pair of exercises three times without taking extra rest (other than the one-minute active rest between rounds).\u00a0<\/span><\/li>\n
  • To make the workout more challenging, hold a pair of light dumbbells (3 to 10 pounds) while doing some or all of the punch combos.\u00a0<\/span><\/li>\n
  • Proper fighter\u2019s stance (for one-minute punch combinations): Stagger your feet about a foot\u2019s length away from each other and spread about 2 inches apart. Imagine standing on the edges of a strip of painter\u2019s tape running between your legs. If you\u2019re right-handed, keep your right foot in back and your left foot in front. If you\u2019re left-handed, place your left foot in back and your right foot in front. Raise your hands to the sides of your face covering your cheeks, not below your jaw.<\/span><\/li>\n<\/ul>\n

    Round 1<\/b><\/h3>\n
      \n
    • 1 minute: Jab\/Cross\/Anchor<\/span><\/li>\n
    • 30 seconds: Fast Knees (in place) or Lateral Shuffles<\/span><\/li>\n
    • 1 minute: Jab\/Cross\/Anchor<\/span><\/li>\n
    • 30 seconds: Fast Knees (in place) or Lateral Shuffles<\/span><\/li>\n<\/ul>\n

      Do one minute of active rest: jump rope, jump-rope simulation, shadowbox or jog in place.<\/span><\/i><\/p>\n

      Round 2<\/b><\/h3>\n
        \n
      • 1 minute: Jab\/Cross\/Hook\/Anchor<\/span><\/li>\n
      • 30 seconds: Plyometric Knee Push-Ups or Hand Walkouts<\/span><\/li>\n
      • 1 minute: Jab\/Cross\/Hook\/Anchor<\/span><\/li>\n
      • 30 seconds: Plyometric Knee Push-Ups or Hand Walkouts<\/span><\/li>\n<\/ul>\n

        Do one minute of active rest: jump rope, jump-rope simulation, shadowbox or jog in place.<\/span><\/i><\/p>\n

        Round 3<\/b><\/h3>\n
          \n
        • 1 minute: Upper Cut\/Hook\/Cross\/Anchor\/Anchor<\/span><\/li>\n
        • 30 seconds: Plyometric Bodyweight Squats<\/span><\/li>\n
        • 1 minute: Upper Cut\/Hook\/Cross\/Anchor\/Anchor<\/span><\/li>\n
        • 30 seconds: Plyometric Bodyweight Squats<\/span><\/li>\n<\/ul>\n

          Exercise Instructions<\/b><\/h2>\n

          See video instructions for each round below the following warm-up, including commentary from coach Adam Zart and demonstration by his wife, Tracy Zart.<\/span><\/i><\/p>\n

          Jump Rope or Jump-Rope Simulation (Warm-Up)<\/b><\/h3>\n

          If you have a jump rope, do steady-paced \u201csingle-unders\u201d for the duration. If you don\u2019t have a rope, just simulate it by jumping a few inches off the floor while also mimicking the arm motion.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cHere, we\u2019re just getting the body warmed up, the heart rate increased, and the shoulders and calves ready for the boxing drills.\u201d<\/span><\/p>\n

          Butt Kicks and High Knees (Warm-Up)<\/b><\/h3>\n

          Both these exercises can be done in place. For butt kicks, bend your knee to lift your heel up to your butt, alternating your legs every other rep. For high knees, pull your knee up to at least waist height, again alternating sides every other rep.<\/span><\/p>\n

          Zart\u2019s Commentary: <\/i><\/b>\u201cDo the butt kicks and high knees with a fast pace, but you\u2019re still just warming up, so don\u2019t go super hard here.\u201d<\/span><\/p>\n

          4-Way Jumping Jacks (Warm-Up)<\/b><\/h3>\n

          Standard jumping jack + jumping jack into a right-foot forward lunge + standard jumping jack + jumping jack into a left-foot forward lunge. That\u2019s one rep.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cOn the lunge, you don\u2019t have to do full range of motion where the back knee touches the floor. It\u2019s more of a plyometric lunge, going down only halfway or so.\u201d<\/span><\/p>\n

          Round 1<\/b><\/h2>\n

          Jab\/Cross\/Anchor<\/b><\/h3>\n

          Throw a jab with your front hand, then a cross with your back one. After the cross is thrown, your head should be over your front leg. To anchor, lower your weight over your front leg. Once you have lowered yourself about 6 inches, rotate your body over to your rear leg and stand up. Turn your feet 45 degrees and repeat. Do this combo repeatedly \u2014 jab, cross, anchor, rotate \u2014 for one minute.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cThe beginning of the anchoring motion is like a single-leg squat on the front leg. All and all, you\u2019re essentially making a \u2018U\u2019 or \u2018anchor\u2019 shape with the movement of your head.\u201d<\/span><\/p>\n

          Fast Knees (in place) or Lateral Shuffles<\/b><\/h3>\n

          For fast knees, squat down into roughly a half-squat position, then rapidly chop your feet while staying in the down position. Keep your hands up in front of your shoulders. For lateral shuffles, do the same thing while moving laterally back and forth (if you have the space available).\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary: <\/i><\/b>\u201cWith these, you\u2019re really trying to stay low while doing the fast knees or shuffles to keep tension on the legs.\u201d<\/span><\/p>\n

          Round 2<\/strong><\/h2>\n

          Jab\/Cross\/Hook\/Anchor<\/b><\/h3>\n

          This is the same combo as Round 1, plus an added punch (hook). After the cross, throw a hook with the front hand, keeping your elbow bent and arm parallel with the floor.\u00a0<\/span><\/p>\n

          After the hook, lower yourself over the rear leg and stand up on the front leg for the anchor portion.<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cYou\u2019re still doing the 45-degree turn after each combo. I like the turn because it gives you something different to look at for each set of punches, plus it forces you to fix your feet each time to stay in balance.\u201d<\/span><\/p>\n

          Plyometric Knee Push-Up or Hand Walkout\u00a0<\/b><\/h3>\n

          For plyometric knee push-ups, lower until your chest touches down, then explode up so your hands leave the floor just briefly. For walkouts, start in a standing \u201ctouching toes\u201d position (bent over at the waist), and walk your hands out in front of you on the floor to lower down into a push-up position. Walk your hands back to your feet to return to the start position.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cWith plyometric push-ups, you don\u2019t have to get much height. This is a quick motion \u2014 you\u2019re getting right back down and right back up. Even with my advanced fighters, I have them do this move on their knees because it keeps the form more controlled and you can get a lot faster with it. The hand walkouts are more of a time-under-tension [TUT] exercise because you constantly have that weight on your shoulders. With these 30-second intervals between rounds, you\u2019re putting emphasis on the muscle groups you\u2019re using \u2014 in this case, the shoulders. With boxing, there\u2019s a lot of shoulder, neck and upper-trap work. That\u2019s really important because boxers are holding their arms up for extended periods of time and boxing gloves are heavier than, say, MMA gloves.\u201d<\/span><\/p>\n

          Round 3<\/strong><\/h2>\n

          Upper Cut\/Hook\/Cross\/Anchor\/Anchor<\/b><\/h3>\n

          From a fighter\u2019s stance, squat down and come back up, throwing an upper cut in a twisting motion with your rear hand as you come up. Once the upper cut is thrown, your head should be over your front leg. From here, throw a hook punch with your front hand, then a cross with your rear. Anchor twice \u2014 once to the rear, then to the front \u2014 and reset.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cThis is the most advanced punch combo of the workout, but the only new thing you\u2019re adding from the others is an upper cut. And with the upper cut, all the power comes from the legs, so it\u2019s mostly an explosive squatting motion. Keep your arm in close to your body; don\u2019t let it swing out.\u201d<\/span><\/p>\n

          Plyometric Bodyweight Squat\u00a0<\/b><\/h3>\n

          Standing with your feet shoulder-width apart, drop down into a full squat, then explode out of it to leave the floor. Keep your hands up in front of your chin throughout.\u00a0<\/span><\/p>\n

          Zart\u2019s Commentary:<\/i><\/b> \u201cGo as deep as you can at the bottom of the squat, but don\u2019t worry about how high you\u2019re getting at the top. Just let your feet leave the ground a little bit. This is exactly the kind of explosive lower-body motion you want on your upper cut. You\u2019re trying to really build that quick response in the muscle fibers.\u201d<\/span><\/p>\n<\/p><\/div>\n