{"id":3731,"date":"2021-02-13T03:13:31","date_gmt":"2021-02-12T21:43:31","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3731"},"modified":"2022-10-04T22:38:51","modified_gmt":"2022-10-04T17:08:51","slug":"boxing-hiit-workout-for-beginners","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/boxing-hiit-workout-for-beginners","title":{"rendered":"Boxing HIIT Workout: The Ultimate Guide for Beginners"},"content":{"rendered":"\n

Boxing HIIT workout is challenging, motivating, and an efficient way to improve aerobic <\/a>and anaerobic <\/a>fitness. It torches significant calories, reduces body fat percentage in obese people, enhances cardiovascular health, and improves body composition. I\u2019ve shared an ultimate boxing HIIT workout for beginners in this article. So if you’re starting out, this can be helpful.<\/p>\n\n\n\n

Boxing is a sport exercise that can also be integrated into High-Intensity Interval Training (HIIT). HIIT is a workout program<\/a> that involves short periods of high-intensity activity alternated with less-intense recovery periods. The goal is to get your heart rate up and then bring it back down again and repeat for a set period of time.<\/p>\n\n\n\n

Benefits of Boxing HIIT Workout<\/strong><\/h2>\n\n\n
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\"Punching<\/figure>\n<\/div>\n\n\n

Hitting merely punches on a punching bag provides numerous health benefits. Let’s take a look at some of the important ones. <\/p>\n\n\n\n

1. Torch significant calories and Support Weight Loss<\/h3>\n\n\n\n

Boxing HIIT workout ignites more calories than other forms of training like weight training<\/a> and cardio. According to Valdosta State University, heavy bag boxing burns calories from 354 for a 130-pound person to 558 for a 205 pounds person per hour.1<\/a><\/sup> Exercise and Calories Burned<\/a> – Valdosta State University<\/span><\/p>\n\n\n\n

Here you can see the calorie expenditure in a different type of boxing exercise:<\/p>\n\n\n\n

Boxing Type (Calories Burned per Hour)<\/strong><\/td>130 lbs<\/strong><\/td>155 lbs<\/strong><\/td>180 lbs<\/strong><\/td>205 lbs<\/strong><\/td><\/tr>
Boxing in the<\/strong> ring<\/strong><\/td>708<\/strong><\/td>844<\/strong><\/td>981<\/strong><\/td>117<\/strong><\/td><\/tr>
Boxing, punching bag<\/strong><\/td>354<\/strong><\/td>422<\/strong><\/td>490<\/strong><\/td>558<\/strong><\/td><\/tr>
Boxing, sparring<\/strong><\/td>531<\/strong><\/td>633<\/strong><\/td>735<\/strong><\/td>838<\/strong><\/td><\/tr><\/tbody><\/table>
Source: <\/strong> Valdosta State University<\/figcaption><\/figure>\n\n\n\n

Higher calorie expenditure helps lose fat if you maintain your calorie intake and eat the right amount of macros. <\/p>\n\n\n\n

A study has shown that high-intensity boxing training had a positive impact on obesity when men and women individuals participated in 12-week boxing HIIT program.2<\/a><\/sup> The feasibility and effectiveness of high-intensity boxing training<\/a> versus moderate-intensity brisk walking in adults with abdominal obesity: a pilot study – BMC Sports Science, Medicine, and Rehabilitation<\/span> So, if your plan is to shed some extra kilos, start punching.<\/p>\n\n\n\n

2. Enhance Cardiovascular Health<\/h3>\n\n\n\n

Boxing is one of the best ways to improve your cardiovascular function. It helps lower the risk of high blood pressure, heart disease, stroke, and diabetes, according to Health Harvard Education.3<\/a><\/sup> Punch up your exercise routine with fitness boxing<\/a> – Harvard Medical School<\/span><\/p>\n\n\n\n

3. Strengthen Muscles and Bones<\/h3>\n\n\n\n

Boxing engages multiple muscles throughout the body, particularly your arms<\/a>, core<\/a>, and shoulder<\/a>, and helps strengthen and tone your muscles. <\/p>\n\n\n\n

4. Improve Coordination<\/h3>\n\n\n\n

Boxing is a great way to improve coordination between different body parts. For example, it coordinates eyes and hands while punching the bag. And better coordination improves alertness and helps you in your day-to-day activities.<\/p>\n\n\n\n

Types of Boxing Punches<\/strong><\/h2>\n\n\n\n

You can hit numerous kinds of punches on the bag, depending on your fitness level. However, the most common ones you should know about are the jab, the cross, the hook, and the uppercut. <\/p>\n\n\n\n

1. The Jab<\/h3>\n\n\n\n

The jabs are fast and long-range punches that use in the boxing ring to keep the opponent away from you. This is one of the basic movements you start with your HIIT circuit training<\/a>.<\/p>\n\n\n\n

How to do it:<\/strong><\/p>\n\n\n\n

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