Cardio boxing is a great way to change things up. This post is going to show you how I like to implement cardio boxing into my HIIT routine.
As most of you likely already know, I have a soft spot for HIIT-based cardio. I don't normally recommend long distance cardio done at a moderate pace.
In my opinion, as long as you train at a high intensity that leaves you fighting for every ounce of breath, then you’re on the right track with respects to aerobics. Feel free to change the routine up from time to time.
Adding some cardio boxing workout routines is a great way to push your body to the limit in a different way.
How to Do It
I highly prefer the former because the whole workout just feels so much more satisfying if you actually have a target to hit. Plus, it’s a whole lot more fun.
Of course, if you don’t have access to a heavy bag, then shadow boxing will suffice.
A Few Tips for Getting Started
Here are a few pointers I recommend for making the most of this type of workout.
1. Emphasize on Footwork
There’s a lot more to boxing than just punching; footwork is just as important. At no point should your feet be planted on the floor.
Be light on the balls of your feet with a slight bouncing motion. Continuously move around the bag as you punch. This makes the exercise more of a total body workout.
2. Don’t Forget to Kick Also
I also recommend throwing a few roundhouse kicks. It takes more energy to throw a kick than a punch due to the size of the muscles on the legs. You can also clinch the bag and throw a few knees.
3. Throw Combinations
Instead of just throwing a punch here and there, link your strikes. A basic combination is a jab followed by a reverse punch, a hook, and a roundhouse kick. Get creative and change your combos up.
4. Keep Your Hands Up
Keeping your hands up at all times is boxing 101. Keeping your hands up when your arms are getting tired from all those punches also builds muscular endurance in the biceps, triceps, and shoulders.
When punching or kicking, the non-striking hand or hands should be at chin level to protect your jaw.
The techniques outlined are basic drills boxers and MMA fighters perform on a routine basis. Of course, you’re doing cardio boxing to burn fat, not to get ready for a match.
However, the points listed do force you to move a lot more, thus helping you exert a little more energy and therefore burn more calories.
Cardio Boxing Routine
I outline a basic routine in the video below. It’s easy to follow; just attack a heavy bag or shadow box at 100% for 30 seconds. Rest for 30 seconds and repeat. Shoot for a total of eight to 10 rounds.
Remember to apply all the points I listed during your 30 second rounds.
Tip: Here’s a challenge to throw into the workout that will push you even more...
During each round, perform two or three burpees. After every one or two combinations, immediately take a shuffle step back and quickly sprawl to the floor for a burpee.
The quick sprawling and jumping requires an explosive burst of energy and will have you breathing even harder. If this is too much for you, then just add the burpee in the first two or three rounds.
Add Cardio Boxing to Give Body Fat the One-Two Punch
Cardio boxing workout routines are challenging but also a lot of fun. Plus, the very act of repeatedly pounding on an object in front of you is a good way to relieve some pent up stress.
Before an intense cardio session, I like to take a serving of Rebellion, and I recommend you do the same. This will give you the energy you need to get past those last few 30 second rounds when your body begins to succumb to the fatigue..