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Get Your Heart Pumping With A High-Intensity Boxing Workout

A man shadow boxing

A high-intensity boxing workout is a perfect way to get your heart pumping and torch some calories. This full-body workout will tone your muscles, improve your balance and coordination, and give you a serious cardio workout. Best of all, you don’t need any expensive equipment or a gym membership to do it.

Is boxing considered cardio or HIIT?

HIIT, or high-intensity interval training, is a type of workout that alternates between short bursts of intense activity and periods of rest. Cardio, on the other hand, is a type of aerobic exercise that keeps your heart rate at a moderate level and helps to improve your heart health and endurance.

So, which one is boxing? Well, it turns out that boxing can be both cardio and HIIT, depending on how you do it. If you box at a steady pace for an extended period of time, then it’s more like aerobic exercise. But if you go all out in short bursts with little rest in between, then it’s more like HIIT.

And if you’re sparring or in a fight against an opponent then it’s more of a high-intensity activity, because of the intensity of the boxing activity.

Is hitting a punching bag HIIT?

Punching a bag can provide a great HIIT workout because it requires bursts of energy followed by periods of rest. The key to making this type of workout effective is to make sure that the periods of high-intensity activity are truly intense, you should be working at near your maximum effort. If you’re not sure how hard you should be punching the bag, ask a certified personal trainer or boxing coach for guidance.

The benefits of HIIT workouts

HIIT also known as High intensity interval training has many benefits, which include improved cardiovascular fitness, increased fat loss, and improved insulin sensitivity.

HIIT workouts are ideal for people who want to improve their cardiovascular fitness but don’t have a lot of time to spare. A HIIT workout can be as short as 10 minutes, making it perfect for busy people.

They are also very effective at burning fat. In one study, participants who did HIIT burned significantly more fat than those who did moderate-intensity cardio. HIIT may also be more effective at preserving muscle mass during weight loss than low-intensity cardio.

HIIT workouts can be made more challenging in many ways, including using a variety of equipment and changing the duration of the intervals. For example, you can do a HIIT workout doing shadow boxing for one interval, then use a speed bag for the next interval.

RELATED: Boxing Leg Workout: Build A Strong And Powerful Lower Body

Tips for making the most of your high-intensity boxing workout

When it comes to a boxing HIIT workout, there are a few things you can do to make sure you’re getting the most out of your workout.

  • First, make sure you warm up properly. A good warm-up will help you avoid injuries and get your heart rate up so you’re ready to work hard.
  • Second, don’t be afraid to go all out. A high-intensity boxing workout is supposed to be tough, so push yourself and see how far you can go.
  • Finally, cool down properly after your workout. This will help your body recover and prepare for the next time you hit the gym.

Follow these tips and you’ll be sure to get the most out of your high-intensity boxing workouts!

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Warm Up

A good warm-up is essential to any workout, but it’s especially important when you’re doing a high-intensity boxing workout. That’s because you need to get your heart rate up and get your muscles loose and ready to work.

One great way to do that is with some simple hip rotations. Stand with your feet shoulder-width apart and rotate your hips in a circle. Do 10 rotations in one direction, then switch directions and do 10 more.

Next, do some torso rotations. Again, stand with your feet shoulder-width apart and rotate your torso from side to side. 10 rotations in each direction should do the trick.

Finally, finish up with some arm circles. Swing your arms around in small circles, gradually making the circles larger until you’re really reaching out with each swing.

Double Jab-duck-cross

Exercise Time: 30 seconds Rest Time: 15 seconds

  • To do this move, start in a boxing stance you’re comfortable.
  • And throw a jab with your lead hand.
  • As you throw the jab, duck down low and then come up with a cross punch, throwing your backhand as hard as you can.

This move is a great way to get your heart pumping and to work on your speed and accuracy. When done correctly, it can be a very powerful punch that can knock your opponent out.

Left Hook-duck-right Hook-uppercut-cross 

Exercise Time: 30 seconds Rest Time: 15 seconds

  • Start in a boxing stance, with your left foot forward and your right foot back.
  • Throw a left hook, followed by a duck (a quick dip to avoid an incoming punch).
  • As you come up from the duck, throw a right hook.
  • Finally, throw an uppercut (a rising punch) followed by a cross (a straight punch).

Jump Rope

Exercise Time: 30 seconds Rest Time: 15 seconds

Jumping rope is a great way to get your heart pumping and burn some calories. It’s a simple exercise that can be done anywhere, and all you need is a rope.

  • Start with your feet together and the rope behind you. Swing the rope over your head and jump when it reaches your feet.
  • Keep your jumps low to the ground. The higher you jump, the more impact there is on your joints so land on the balls of your feet.
  • Use your arms to help generate momentum. Swing them back and forth as you jump.

Overhead Crunches

Exercise Time: 30 seconds Reps: 12-15 Rest Time: 15 seconds

  • Start by lying on your back with your knees bent and your feet flat on the ground. Place your hands with your arms extended on the ground above your head.
  • Lift your arms and slowly lift your shoulders off the ground and curl up towards your knees, keeping your lower back pressed firmly into the ground.
  • Hold the position for a count of two, then slowly lower back down to the starting position. Repeat for 12-15 repetitions in 30 seconds.


Exercise Time: 30 seconds Rest Time: 15 seconds

  • Start in a standing position. Lower into a squat position with your hands on the ground in front of you.
  • Kick your feet back so you’re in a push-up position, perform one push-up.
  • Quickly return to the squat position and then jump up into the air, reaching your hands overhead.
  • Land softly and return to the starting position.


If you’re looking for a workout that will get your heart pumping and help you burn some serious calories, look no further than this HIIT boxing workout. This is one of the best HIIT boxing workouts that is great for improving your cardiovascular health, but it can also get your heart rate up and torch some extra calories.