Get Loose and Sweaty: Why Boxing Moves and HIIT Workouts Make Sense

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with an explosion of energy constant movement of your feet and powerful punches that are essential in boxing. This sport makes for a great way to do high-impact training (HIIT) when interspersed with bodyweight strength exercises. HIIT boxing workouts can also produce heavy punches.

But before you start skips and jabs. You will want to make sure that you are properly warmed up. This includes stretching, moving joints and stimulating muscles. This is true for all types of exercise. But the fast reflexes and ability to generate on-demand power needed in boxing make a dynamic warm-up that focuses on movement even more important.

“As a boxer, you have to train 360,” says Olivia Platania, boxing coach at Rumble and Well+Good’s Trainer of the Month Club. “Everything has to be loose. it needs to be ready It needs to be fired.”

That’s Platania’s strategy for this new 16-minute boxing HIIT workout video. She starts with a six-minute mobility and strength warm-up workout. Both feel good and start sending blood flow to your muscles. This includes spinal movements such as cat-cow and downward dog exercises. But there are also more heart-pumping moves like push-ups to prepare your upper body, core, and legs for the work ahead.

“Push-ups are one of my favorite things to do every day,” says Platania. “You do it over and over again every day. And then you can see that progress.”

Pushups are just the beginning of the fun. after body movement stretch and dynamic warm-up You’ll go into a HIIT boxing workout. You’ll be doing key HIIT moves like squats, tanks, and jump jacks during the shadowboxing phase. You will play with rhythm, power and coordination. All of this goes hand in hand with one of the most effective forms of exercise.

You can watch the exercise video above or follow the steps suggested below yourself.

16-Minute HIIT Boxing Workout (Warm Up Moves)

type: 6 minutes of movement and stretching, followed by 10 minutes of boxing and HIIT.

Necessary equipment: Mats (or other soft surfaces) and some areas to move.

For whom: Who wants to stretch and sweat But if you are new to boxing. You might also want to check out this shadow boxing tutorial for beginners. to learn basics such as boxing posture and general gestures

1. Cat cow (30 sec)

  1. down to the hands and knees
  2. as you inhale Arch your back and rotate your head, neck, and shoulders down.
  3. as you exhale to return to a neutral position Then bend your back while keeping your head up.
  4. repeat

2. Quadruple Chest Rotation (1 minute)

  1. while placing hands and knees Put your right hand behind your head.
  2. Rotate your head, neck, and shoulders up and down so that you look to the right.
  3. Return to neutral and repeat for 30 seconds.
  4. Repeat on the other side for 30 seconds.

3. Mini-flow (1 minute)

  1. Get into upside down dog pose with your hands and feet on the floor. and raises the hips up into the air.
  2. Lower your hips into a plank position.
  3. Bend your knees and pull your hips back into a child’s position.
  4. Repeat.

4. Alternating lunges and twists (1 minute)

  1. from the plank Lift your right leg and place your foot outside your right hand with your knee bent.
  2. Place your left hand on the floor. Lift your right arm and twist your body up and open it to the side.
  3. Lower your right arm to the floor and bring your right leg back into the plank.
  4. Repeat on the other side and continue alternating.

5. Push-Ups (1 minute)

  1. from a plank on the toes or knees Bend your elbows to gently lift your elbows. lower yourself to the floor
  2. When the body reaches the ground, let go of the hand.
  3. Place your hands on the floor and slowly push yourself up until your elbows are straight.
  4. Repeat.

6. Good morning (30 seconds)

  1. Stand straight with your feet spread wide and knees slightly bent.
  2. Place your hands on top of your head with your elbows bent out to the sides.
  3. Push your hips back as you lean forward, keeping your chest parallel to the floor.
  4. Use your core to bring your body back to its feet.

7. Good morning with a twist (30 sec)

  1. While in the morning pose Take your right hand away from your head and extend it down to the opposite (left) foot.
  2. At the same time, twist your upper body to the left side.
  3. Return to neutral and stand upright.
  4. Repeat reaching and twisting each time you get into a forward bent position.

8. Squats with kicks (1 minute)

  1. Stand upright with feet slightly wider than hip-width apart and knees slightly bent.
  2. Lower into the squat.
  3. Repeat a few rounds.
  4. When you feel warm in this pose The next time you stand back Lets add a front kick at the top.
  5. Repeat on the other side and continue alternating.

9. Explosive boxing (1 minute)

  1. Enter boxer stance with your knees slightly bent and your dominant leg behind you.
  2. step from side to side Bring your arms up into a protective position facing each other.
  3. Add alternating punches, jabs and crosses.

10. Reverse pose (1 minute)

  1. start standing straight
  2. Send your right leg back and bend your knee into a lunge.
  3. Come back to stand and stab the other side.
  4. Continue alternating for 30 seconds.
  5. Then when you stand back Instead of dropping your straightened leg behind you, return it to the floor immediately. Raise the bent knee in front of you into a drive-knee position.
  6. Continue alternating for 30 seconds.

11. Jump slap (30 sec.)

  1. From standing, jump your legs out as you raise your arms above your head.
  2. Jump your legs back in with your arms at your sides.
  3. Repeat.

12. Boxing bombs (1.5 minutes)

  1. come in boxer
  2. Alternate jabs, crosses, front hooks, back hooks 45 seconds
  3. Alternate jab, cross, right uppercut Left uppercut for 45 seconds

13. Plank (30 sec)

  1. Get into a plank position on your wrists or forearms.
  2. hold.

Repeat moves 8-13.

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