Fight The Flab With This HIIT Boxing Circuit

The Method | Fitbox Method | Cardio Boxing | HIIT Training

Fight The Flab With This HIIT Boxing Circuit

We developed our workouts to be short, effective 2-for-1 total body workouts that embrace the best elements of cardio boxing and resistance training through high intensity interval training (HIIT), fitness boot camps, and circuit training. Our classes are fun and engaging, making cardio boxing the perfect element to add to your lifestyle.

The end result: 60-minute energetic workouts with a punch! The average person reaches a workout plateau within three months, but with cardio boxing the learning curve is endless. You will constantly feel stronger, more confident and leaner.

Want to be excited about working out? Choose a sport for your fitness needs and create a LIFESTYLE. You will be more committed and motivated to stay on track! Fitbox Method uses sport (boxing) as one of its core training elements making it a LIFESTYLE WORKOUT.

Why these elements?

High intensity interval training — According to the American College of Sports Medicine, HIIT training has been shown to improve cardiovascular health, aerobic and anaerobic fitness, blood pressure, cholesterol levels, abdominal fat and body weight, and insulin sensitivity.

Moreover, HIIT tends to burn more calories than continuous endurance workouts. The “afterburn effect” known as “excess post-exercise oxygen consumption” (EPOC) kicks in, continuing to burn calories up to 38 hours after the workout resulting in an average of 700-1000+ calories per class.

We’ve combined the science of HIIT with boxing into a revolutionary workout.

Fitness boot camps — We love fitness boot camps because they are highly motivational and instructor led. As with any fitness routine, it’s important to work out in a safe, controlled environment. Having an instructor teach you proper technique is essential. Meanwhile, many of us need that extra push to keep moving, keep sweating, and keep burning.

Circuit training — We also love circuit training for many reasons. It fits in perfectly with our HIIT philosophy where we move from periods of high intensity training to periods of lower intensity training – and it’s fun. Moving through an always changing exercise circuit keeps your workout from getting boring or repetitive.

Cardio boxing — This is our passion. Boxing is well known for its total body conditioning benefits increasing strength, agility, balance, confidence, coordination, and cardiorespiratory fitness.

However, a lot of people shy away from traditional boxing gyms because of an emphasis on combat and fight mentality. We bring cardio boxing to the boutique fitness studio setting, completely eliminating contact.

It’s all about moving the body to our total acoustic premium sound system in our studio filled with ambient light and pumping the heart with excitement and motivation.

Resistance Training — Our second passion that we couldn’t give up. If you exclusively do boxing for cardio, you’re actually burning muscle as well. Adding resistance training into our circuit allows you to achieve the perfect figure – the Holy Grail! You will burn FAT while you BUILD MUSCLE.

New local clients are eligible to schedule a FREE first class! * Equipment not included.

Some of Fitbox Method’s benefits include:

  • Burns and tones – lose fat, not muscle
  • Improves endurance
  • Increases power and strength
  • Improves heart health & metabolism
  • Increases self esteem, confidence, and reduces stress
  • Flattens the belly – 6 pack guaranteed!
  • Teaches boxing techniques & Improves coordination

Did you know that some of the world’s finest fitness models use cardio boxing as a workout? There’s a reason for that! Sign up for a class today and find out their secret to a lean and toned body.

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Shed Fat and Improve Your Fight Game with this Shadow Boxing Workout

Fight The Flab With This HIIT Boxing Circuit

Photo courtesy of Shutterstock / Iaroslav Neliubov

Imagine moving Mayweather, jabbing Klitschko, even developing a terrifying Tyson- scowl while at the same time getting ripped Khan. Sorry, those first three won’t happen. However, it’s still possible to improve your fight game—even without the use of gloves, a heavy bag, or the risk of taking one to the chin—and burn enough fat to give yourself a world-championship physique.

Shadow boxing is a staple for fighters—it’s also a sneaky killer cardio workout. While burning upward of 400 calories per hour, shadow boxing also helps you develop foot speed, hand coordination, and technique. And best of all, it can be done anywhere, anytime for a quick and heart-pumping fight session.

“Shadow boxing is a great full-body workout with minimal impact,” boxing instructor Cole Williams says. “Every punch is a pulley system, working your hips, core, and shoulders—just shredding your body.“

Of course, Williams, one of the coaches at L.A.’s newly launched BoxUnion studio would much prefer if you’d sign up for one of his signature high-impact, higher-energy boxing classes. But if SoCal isn’t your locale, there’s no reason why you can’t make the beach, your office, virtually anywhere your ring with Williams’ 30-minute, full-body shadow boxing workout.

For a half hour, you’ll be throwing hooks and jabs, running all-out quick sprints, even dropping for a few burpees, leaving your arms and legs trembling, lungs gasping, and heart rate elevated to full fat-burning mode.

“This workout can be done at home, in the backyard, park, gym, and hotel room,” Williams says. “The only thing you need is an open mind! No equipment necessary. Just have fun!”

Just make sure to hydrate, ‘cause you will sweat, Williams says. Pick a good playlist (Williams suggests G-Eazy’s “Good Life” as a good intro). Then get punchin’.

Photo courtesy of Shutterstock / Dean Drobot



  • Jog (1 min.)
  • Pushups (30 sec.)
  • Jumping Jacks (1 min.) “This will help loosen up the arms come punching time,” Williams says.
  • Mountain Climbers (30 sec.)  
  • Walking Lunge (1 min.)  
  • Squat Jump (30 sec.) “Create a huge explosion, you’re reaching for the stars,” Williams says.
  • Rest (30 sec.)
  • Repeat “This time harder,” Williams says.

THE FIGHT (Two-minute rounds of the following)

  • Shadow Boxing: Nonstop punching—jabs, crosses, lead hooks, rear hooks, upper cuts, as well as defense slips and rolls. “Stay light on your feet, with nonstop motion,” Williams says.
  • Run: Two minutes, hard, at 75-90% of  your max. “You should be breathing heavy; your opponent is right on your heels,” Williams says.
  • Shadow Boxing: This time, you’re doing four-punch combos, pivoting after each one, playing with speed, and focusing on your footwork. “This is the time to look all Rocky, showing off your best moves,” Williams says.
  • Rest: “Take a minute to reset,” Williams says. “Catch your breath and get focused as you go into Round 2. Make your punches cleaner and snap even faster than in Round 1. By the end of Round 2 you want to feel you’ve just gone eight rounds with Tyson!”
  • Repeat: “With this sequence, try to go right into the next exercise,” Williams says. “[After shadow boxing], hit that run. If you need to, take 30 seconds and grab a sip of water. Then keep pushing!”

FINAL ROUND (Perform each exercise in 60-second intervals)

  • Broad Jump  
  • Burpee 
  • Alternating Lateral Lunge: Keep one leg straight as you lunge out to the side, knee, toe, and hip in line, chest up—and have a big smile.
  • Sprint Punches: Mix just jabs and crosses, Williams says. “Let ‘em rip. Speed is the name of the game.”  
  • Rest: (1 min.)
  • Repeat


  • Catch your breath and perform a light stretch. “Take a moment to appreciate your ability to move the way you just did,” Williams says.


5 Reasons You Need to Start Boxing ASAP

Fight The Flab With This HIIT Boxing Circuit

There's a reason why boxing is the work choice for so many celebs and models ( these celebrities who love boxing).

Not only is fighting a strength and cardio workout in one, it's the best way to get in tune with your inner badass.

If that's not enough to convince you to add boxing to your regimen, these five punching perks will have you itching to put on a pair of gloves.

You'll sculpt every muscle

A two-for-one cardio and strength workout, boxing improves overall fitness, says Jessica Matthews, an exercise physiologist for the American Council on Exercise.

“In addition to boosting your strength and cardio, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility,” she says.

How else do you think you're going to dodge and counter punches at lightning speed?

And if anyone tells you that boxing is predominantly an upper-body workout, they're doing it wrong. “If you do it right-once you've learned how to fire everything with proper form-you're getting a full-body workout,” says Hernan Santa Jr.

, head of the sparring program at EverybodyFights in New York. While, yes, your arms extend for each punch, you're actually driving power from your hips and legs. “You'll also work your back, shoulders, and core,” says Santa.

(These boutique studios are redefining what it means to cross-train.)

You'll burn major calories-fast

The main physical benefit beginner boxers will see is cardiovascular, says Santa. “Boxing improves your resting heart rate and muscular endurance,” he says. That lowered resting heart rate and increased stamina can give you in edge in your other workouts.

With a potential burn rate of 13 calories a minute, boxing goes head-to-head with other types of cardio running and cycling.

Plan to punch away anywhere from 200 to 400 calories (for a 140-pound individual) per half hour.

Thirty minutes of boxing in a ring torches 400 calories; 30 minutes of punching a bag burns 200 calories; and 30 minutes sparring with a partner blasts 300 calories, Matthews says.

You'll relieve stress never before

Whatever's got you ready to snap, boxing will help you calm down. “I'd say the number-one thing that sets boxing apart from other workouts is the degree of stress relief,” says Arnold Gonzalez, USA Boxer and a trainer at EverybodyFights. “It's un any other workout.”

Not only is hitting something a healthy and productive way to help you let go of tension, the rush of endorphins may make you happier too.

A study published in Neuropsychopharmacology found that people who engaged in high-intensity workouts for an hour released significantly more endorphins than those who spent an hour on moderate exercise.

(ICYDK, boxing definitely falls into the high-intensity category.)

The mental perks of boxing don't stop there: “Boxing builds confidence and discipline at another level,” Gonzalez says. (Try this boxing yoga mash-up for a fierce body and calm mind.)

You'll improve your coordination

Hand-eye coordination is key for boxing. Punching a bag or sparring requires focused movements and amazing recall, challenging your muscles and your mind, says former championship boxer Michael Olajide Jr., cofounder of Aerospace in New York. (Learn how to throw a punch a pro before you even hit the gym.) Muhammad Ali didn't “float a butterfly” for nothing.

You'll never stop learning

It's easy for your fitness routine to become, well, routine, but boxing will keep you on your toes. “Boxing requires complete focus, which makes the time fly by,” says Santa. And un running on the treadmill, there's always something new to learn (or someone new to spar!), so you have serious incentive to keep training.


The boxing weight loss workout

Fight The Flab With This HIIT Boxing Circuit

by Brittany Smith and MEN'S FITNESS Editors

The Science

Put your beer gut down for the count by finding your inner Ali.

That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney put 12 overweight but fairly healthy people into two test groups: one that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises—heavy bag, focus mitts, circular body bag, footwork drills, and skipping—in three-minute intervals (2 minutes on, 1 minute rest).

Four months later, the boxers had clearly won the bout: Their waist size was down 2.

6 inches, they’d dropped an average of 11 pounds, and their body fat was 13% lower; even their heart rate and blood pressure were vastly improved.

And the walkers? They’d lost just a quarter inch from their waists, barely a half pound overall, and only 5% of their body fat. And though their heart rate was a bit better, their BP was inexplicably worse.

Despite the study’s small size, it’s obvious that, for getting lean, sleek, and shredded, putting on some gloves and whacking a heavy bag beats the shit taking a brisk walk.

Keep clicking for an additional ass-kicking, fat-melting boxing workout courtesy of Sonny Guzman, CPT, boxing instructor at Gotham Gym in New York City.

The Prep Work

Before we get into the details of the workout, here’s what you’ll need and need to know:

1. Boxing wraps – 120”2. Boxing gloves – a 14oz-16oz glove is best3. Boxing focus mitts – one set4. Jump rope

5. Set of dumbbells – two 5-10lb

“Boxing is a phenomenal way to help you get started or continue on your weight loss journey to lead an ultra-healthy lifestyle,” Guzman says. Especially since you can burn 800 to 1,000 calories in a single hour of boxing. Dynamic movements and delivery always yield dynamic results, he says.

For the beginner, a boxing class will teach you basic boxing skills, techniques, and help increase muscular strength and cardio endurance. It’ll also take your core strength to the next level.

The following routine will include cardio boxing, shadow boxing, stance, defensive movements, focus mitt work, and fat-scorching ab exercises so you can do this at home with a partner if you can’t make it to the gym.

You’ll drop fat, improve your blood pressure, and build muscle in the process.

One last thing to remember before we begin, Guzman says: Always keep your hands up by your chin to protect your face and elbows tucked in to protect your ribs. Got it? Good.

How to Get Shredded Michael B. Jordan in “Creed” >>>

The Warmup

Duration: 15 minutes

“The warmup is essential,” Guzman says. “It warms your muscles, enables proper blood flow, and ensures more pliable and dynamic movements.” Don’t skip it—seriously. And lastly, remember to breathe.

30 seconds – light bouncing on the balls of your feet30 seconds – jumping jacks30 seconds – high knees30 seconds – nonstop punches while in squat position5 second rest

*Repeat 3 times*

30 seconds – jumping split squats30 seconds – cross jacks (mimic the motion of jumping jacks while crossing your arms in front of you)30 seconds – hook punches (punch in an arc so you move horizontally and up, a modified uppercut) in squat positionRest 10 seconds

*Repeat 3 times*

60 seconds – mountain climbers60 seconds – squat to high knees

150 rope skips – with jump rope

Catch your breath and get ready for the workout.

6 UFC Full-Body Workouts For Strength, Endurance, and Fat Loss >>>

The Workout

Duration: About 50 minutes

1. Shadow Boxing – 10 minutes  
“Shadow boxing prepares the body, spirit, and mind by introducing proper boxing posture, movements, and technique into the workout,” Guzman says. Really concentrate on your form at this time to prep for your actual punches.

Directions: Maintaining an athletic stance—soft knees, legs staggered with one foot in front of the other (if you’re right-handed, your left foot will be forward, right foot back; vice versa for lefties), core engaged, chin down, and hands raised in front of your face—go through any combination of these basic moves for 10 minutes.

Jab: Push off your back foot and snap your lead arm out quickly. You won’t need to do this for shadow boxing, but for maximum power during boxing, imitate a corkscrew and twist your arm a bit to lean into the punch.

Cross: Follow an imaginary line from your chin across your body into the target with your right hand (if you’re a righty). You’ll pivot your back foot in and garner power through that leg as you rotate your hips and punch.

Hook: To land a hook, put your weight in your rear leg and pivot your right foot while you bring your lead arm toward the target, making sure your elbow is bent at 90 degrees. Turn your hips into the punch.

Uppercut: Shift your weight slightly to the hip of your rear leg. Crouch down a bit and dip the same side’s shoulder. With your palm up and arm bent 90 degrees, forcefully rotate toward your lead leg and push off the ball of your back foot, driving the punch up.

Your palm should face you upon impact.
Slips and dips: This is a defensive technique where you bend your knees to lower your body a few inches. You can simply dip down or side to side, bobbing and weaving.

2. Focus Mitt Work – 20 minutes  

“This requires a partner willing to hold the mitts as you strike them,” Guzman says. Luckily, your partner will also get a good fat-burning workout as he/she matches your punches with the mitts.

Directions: Complete five sets of 3-minute rounds with 1 minute active rest*. Work through the following combinations:1. Jab-Cross2. Jab-Cross–Hook

3. Uppercuts and slips with dips

*For your 1 minute active rest, complete 50 reps of any of these exercises: rope skips, burpees, bicycle crunches, planks, or high knees, Guzman says.

Next, complete:

150 rope skips (minimum)60 seconds – mountain climbers30 – power jacks50 – pushups

50 – dumbbell squat curl press (With your arms at your sides, dumbbells in either hand, squat down. As you rise, curl the dumbbells, then press them overhead.)

Complete a 5-10 minute cool down (no gloves needed).

*If you’re more advanced, here are some more focus mitt combos:

Jab-Jab-CrossJab-Cross-Left Hook

Jab-Right Uppercut-Left Hook-Cross

MMA Endurance Workout >>>

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6 Best Boxing Workouts – Cardio Boxing Exercises to Lose Weight

Fight The Flab With This HIIT Boxing Circuit

Boxing is a brutal, basic sport — and it can also serve as a brutal, basic workout to help you knock out your fitness goals.

Even when you don't have gloves or an opponent, the principles of the “Sweet Science” can be applied to make you a more formidable athlete. And if you're frustrated and you want to unleash some pent up aggression during your workout, there's nothing better than grabbing some boxing gloves and whaling on a heavy bag.

Drilling for the sport can help to improve your cardio stamina, endurance, balance, and coordination. You'll be working your upper body, lower body, and core, and the intense, fat-burning workouts can help to drop weight, too — plus you'll be able to handle yourself better if someone starts swinging at you.

But it takes more than just effort and grit to make the most of a fighter's fitness routine. You're going to need to funnel that intensity into specific movements and drills to really begin to reap the benefits.

“A great boxer has to have focus, coordination, power, speed, and endurance,” Michael Olajide Jr., a former championship middleweight boxer, told Men's Health.

To help you hone your skills, we tapped some top fighters to act as your cornermen. Hit these workouts to improve your punching power — and you'll have a new outlet to de-stress on even your most frustrating days.Just make sure you throw on some wraps or gloves these from Sanabul before you attack the bag to keep your hands in good health.

Warm Up a Champ

Three-time welterweight champ Antonio “the Tijuana Tornado” Margarito suggests implementing a series of stretches to prime the muscles before hitting the ring.

Al Bello Getty Images

Complete each motion 12 to 15 times for enhanced mobility before you hit the bags.

Upper body

Arm circles: Draw large circles with your arms, first in a forward motion, then backward.

Crossovers: Swing both arms out to your sides and then cross them in front of your chest.


Shoulder slumps: Tuck your chin toward your chest, drop your shoulders, and bring your chest slightly forward. Next, pull your shoulders back, raise your chin, and lift your chest while arching your back slightly.

Lower body

Hip circles: With your hands on your hips, spread your feet beyond shoulder-width apart. Move your hips clockwise in a circle, then counterclockwise. Repeat with your arms extended out to your sides.

1. Fight Off the Shadows

Your coach: Gideon Akande, Men's Health Top Trainer and Golden Gloves champ

Perfect your strikes on air with some shadowboxing. That way, you'll know how to punch and string together punch combinations before you start pounding away at the bag. Men's Health top trainer Gideon Akande explains the basic punches you'll use in the ring.

Jab: A quick punch using your forward hand (left for righties, right for southpaws)

Cross: A punch across your body from the back hand (right for righties, left for southpaws)

Hook: A sweeping strike from across the body using either hand (not demonstrated above, but used in the other workouts below)

Uppercut: A punch upward using power from your hips to strike with either hand.

Start shadowboxing by stringing together punch combos for 30 seconds to one minute. For an extra challenge, hold 2.5 lb. or 5 lb. weights for the drill. Strike for 3 to 5 rounds, resting for a minute between each one.

2. The Golden Gloves Speed and Power Circuit

You'll need more than just punches to get in fighting shape. Add a rope, slam ball, speed ladder, and box to push your conditioning up to the next level.

Perform 3 to 5 rounds, resting 2 minutes in between rounds

  • Jump Rope: 60 seconds
  • Overhead Ball Slam: 10 reps
  • Ladder Drill: 60 seconds
  • Box Jump: 10 reps
  • Shadow Box: 90 seconds

3. UFC Power Punches

Your coach: Frank Mir, Ultimate Fighting Championship heavyweight

Whether you're facing Wanderlei Silva in a cage match or a 75-pound bag in your basement, the same rules apply: “Once you're warmed up, you should be throwing each punch at full blast,” Mir, a former UFC heavyweight champ, told Men's Health. He uses this demanding six-round routine to build mental and physical tenacity.

Zuffa LLCGetty Images

Grow your intensity: Clock each round at 3 minutes, resting 1 minute between rounds. With each round, you'll add one punch to your sequence.

Punches per round:

  • 1. Warmup. Strike the bag at 50 percent with a variety of punches
  • 2. Up your power to full strength and launch jabs
  • 3. Jab, throw a cross, and repeat
  • 4. Jab, cross, hook, repeat
  • 5. Jab, cross, hook, uppercut, repeat

6. Jab, cross, hook, uppercut, body punch, repeat

4. Punch and Pull

Your coach: George Foreman III, EverybodyFights founder

Use light dumbbells and a stretch band with a handle to balance out your strikes and build punching power with this drill.

Run through six cycles of the exercises described above to simulate three rounds of heavy boxing work.

5. Under the Line

Use a slack line for this workout, or just imagine one for the purposes of the drill. You'll be shifting and squatting under the line, so a good stance is key.

Hold 2.5 lb. or 5 lb. weights and advance back and forth down the line for a minute straight, throwing crosses and left hooks. Then, rip through 30 air squats right away. Perform the whole series six times to mimic the action you might face during two 3-minute rounds in the ring.

6. Middleweight Lightning Hands

Your coach: Michael Olajide Jr.
Shadowboxing allows you to rack up high reps without the resistance of a bag to slow your punches. “You'll tone your shoulders, back, and core, which will help you throw faster punches,” Olajide said.

Cultura/KMM ProductionsGetty Images

Hit on beat Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.

Combos for each song:

  • 1. Left jab, left jab, right cross
  • 2. Right cross, left jab, right uppercut
  • 3. Left body punch, right body punch, left uppercut
  • 4. Right uppercut, right cross, left hook
  • 5. Right cross, left hook, right hook


The 20-minute HIIT circuit that will get you fighting fit

Fight The Flab With This HIIT Boxing Circuit

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For most of us, making it through the workday is deserving of a championship belt, so spending long hours at the gym to get in shape is just not going to happen.

But does that mean you have to give up your goal of six-packs abs, boulder shoulders, or bulging biceps — or at least to look good in a tight T-shirt? Absolutely not, thanks to this HIIT circuit created by celebrity trainer and former super-middleweight champion Danny Musico.

It can be done in as little as 20 minutes a day, so there really are no excuses to finally achieving that leaner, more powerful you.

Musico, a South Jersey native, has worked with NFL stars such as Dallas Cowboys running back Ezekiel Elliott and newly acquired New England Patriots wide receiver Kenny Britt as well as Hollywood stars such as Hilary Swank, Demi Moore and Leonardo DiCaprio. They all have packed schedules, you, but he helps them get in shape in slivers of time by incorporating HIIT circuit work.

Ok, I’m sold. So what is HIIT, and what is a HIIT circuit?

HIIT —  high-intensity interval training — is a combination of high-octane bursts of intense exercise followed by low-intensity short rest.

According to the Academy of Sports Medicine, the benefits of HIIT range from lowering cholesterol and improving blood pressure to lowering body fat and maintaining muscle mass.

A 20-minute workout such as Musico’s can burn as many as 250 calories, and with HIIT’s ability to raise metabolism levels, you’ll burn fat long after you’ve taken off the gloves and gone back to checking your work emails.

A combination of upper-body and lower-body movements in this HIIT circuit make it an effective full-body workout. Even better, it offers plenty of potential variation by mixing in different exercises and equipment. Don’t overthink it: Even a “rock and a stick,” will work, according to the former IBF super-middleweight champion now based Los Angeles.

Musico’s HIIT circuit: What you’ll need

This HIIT circuit from Musico is a five-round routine. Although you can mix in exercises and equipment when you’re used to how it works, this is what he wants you to start with:

— a pair boxing gloves

— a heavy bag

— a high-incline treadmill, True’s Alpine Runner

If you’ve never seen this machine before, it’s a treadmill that goes up 30 percent incline — nearly twice as much as most treadmills — giving your quads, hamstrings, calves and glutes a feeling as if they’d reached the summit of Mount Everest. If your gym doesn’t have one, you can use a regular treadmill with the incline cranked up as high as it will go.

Boxing is simply one of the most effective and physically demanding full-body conditioning workouts out there, which makes it perfect for this HIIT circuit. “It’s not about getting on a treadmill and just running on and on anymore,” Musico said recently at Manhattan’s New York Sports Club.

What you need to know about this HIIT circuit

It’s simple, according to Musico: “It’s about fat-burning techniques.” And who doesn’t want more of that? “These fast, explosive intervals use fat as energy, while at the same time helping you to build lean muscle mass,” he explains. “This is what boxing drills and the Alpine Runner workout were built for.”

It’s also flexible. If you’re game, you can always add time or rounds, but getting it done at your pace is key.

There’s are only a few rules: When punching, keep the hands moving — either slowly or as fast as possible, but don’t stop. For hiking, keep it moving and challenging and keep the incline increasing each round.

You can run, jog, hike, as fast as possible or slow as fast possible or slow, but keep moving so you can go the distance.

“Each round is about challenging yourself to keep the pace,” Musico says.

Musico’s HIIT circuit

Perform each boxing drill at a 30-seconds on, 30-seconds off pace twice per round. Move to the treadmill, where you’ll either jog or climb for 2 minutes. Take a 30-second rest in between rounds. The total time should be about 23 minutes. For more of a challenge, you can either add a minute to each circuit or go through the circuit for another round (or two).

Round 1:

Straight Punches: Imagine punching through a square placed chest-level on the heavy bag. Make sure to keep your hands up, with each punch going through and back from that imaginary square. There are no lazy punches here. Go all out as much as you can. “Speed creates power,” Musico says.

Alpine Jog/Run/Climb (2 min): Start at a moderate incline and either run, walk or jog at a moderate pace. You’ll be increasing the incline each round so begin conservatively.

30 seconds rest

Round 2:

Upper Cuts: With your knees bent, punch as fast as you can — between chest and waist level — using your legs, back and arms. Give it everything you have for half a minute, but maintain a smooth, consistent rhythm — no wild, flinging punches.

Jog/Run/Climb: Increase elevation by 3 to 5%

30 seconds rest

Round 3:

Left and Right Hooks: This movement will help develop arm and shoulder power. Keep your knees bent. and with a strong rotation at the waist, keep your punches between chest to head level. You’ll also feel the burn in your core and midsection.

Alpine Jog/Run/Climb: Increase elevation by another 3 to 5%. If you can, moderately increase your speed.

30 seconds rest

Round 4:

One, Two, and Three-punch Combinations: Throw a jab, straight right, left hook, then with a slight pause, reset and go again. Keep the punches as fast and accurate as you can, creating a snap at the end of every punch.

Alpine Jog/Run/Climb: Increase elevation by another 3 to 5%. If you can, moderately increase your speed.

30 seconds rest

Round 5:

Four-punch Combination:  For the final round you’ll throw a jab, straight right, straight left hook, then finish with a right hook. Go all out, this is it.

Alpine Jog/Run/Climb: Increase elevation by 3 to 5%. If you can, moderately increase your speed.



5 HIIT Workouts Your Clients Have Never Seen Before

Fight The Flab With This HIIT Boxing Circuit

Let’s face it; workouts can get boring pretty quickly. This even applies to HIIT. Doing the same HIIT workout plan over and over again won't be enjoyable for your clients, and can kill their motivation to keep coming back for more.

That's why I want to share with you 5 HIIT workouts that will ly be a first for your clients. Not only are these HIIT workouts challenging and effective, but they’re also extremely fun to do. 

1. Boxing HIIT Circuit

Boxing is a great form of cardio as it builds limb speed, arm strength, and stamina. This workout will combine a few boxing moves performed in a high-intensity interval training manner to push your client to their limits.

Perform the following moves for 30 seconds maximum, at an all-out intensity, and go through each move consecutively without rest.

After performing all the moves, actively rest by walking around for 60-90 seconds before starting the circuit again. Perform the circuit 4-6 times, depending on your client’s fitness level

The Circuit:

  • Alternating left/right jab cross
  • Alternating left/right hook
  • Freestyle (combine any moves you want and go all out for 30 seconds!)
  • Jump rope or burpees


Jab cross: Keep your feet shoulder-width apart and your hands up at head level. The first punch with your front arm is the “jab” and the second punch with your back arm is the “cross”. Make sure to rotate your hips and pivot your toes as you punch to generate more power.

Hook punch: Swing your arm towards the bag with your elbow kept up at shoulder level. Rotate your body and pivot your corresponding foot as you swing the hook punch.

2. TRX HIIT Workout

This workout involves the popular TRX suspension trainer. This is great for clients who are looking to try something new or for clients that you don’t train in a gym.

There will be 6 exercises to go through consecutively without rest. Keep the intensity high throughout each movement. After all of the 6 exercises are completed, have your client rest for 60-90 seconds and then repeat the circuit 4-6 more times.

3. Weighted Stair Climber Intervals

This one is one of my favourite workouts. It’s a brutal exercise, yet it's a fun way to get your clients their usual routine and their comfort zone.

Stair-climbing might feel this in the moment, but your clients will thank you for it when they start seeing quick results!

If you have a flight of stairs in your gym you can use that; otherwise, I suggest using a Stair Master machine or something similar. Have your client carry a sandbag on their shoulders while performing a stair climb.

If you have a flight of stairs in your gym, your client can walk/run up and down the stairs as many times as they can within 30 seconds. Then, they can take a 90-second rest before repeating this for 15-20 minutes.

If you need to use a Stair Master machine, your client can still keep the sandbag on their shoulders and use the machine at a fast pace for 30 seconds, then rest for 90 seconds, and repeat for 15-20 minutes.

4. Dumbbell HIIT Circuit

This HIIT routine involves a pair of dumbbells that will be used for each exercise. It’s a great way to combine weight training and cardio into a single routine. Just be sure to pick a weight that is appropriate for your client’s fitness level.

Go through the following exercises consecutively with no rest. Once the circuit is complete, rest for 90 seconds before starting the circuit again. Repeat the circuit 4-6 times.

5. Total Bodyweight HIIT Circuit

This is a simple yet very effective workout that requires zero equipment. Go through the following exercises consecutively with no rest. Take a 90-second rest after completing the circuit, and then repeat for 4-6 rounds. Perform each exercise with maximal intensity.

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