HIIT Boxing Workout
Print Workout Here
Super quick and super efficient boxing session! Some of you ladies seem to dig this style, so this was a boxing inspired workout just for you. If you have some extra time today you could even do it twice through or add in an ab challenge video at the end. I hope you enjoy – it works your core like crazy! Let’s do this!
What you will need:
- 1 dumbbell or just yourself!
Warm-Up:
- 1 minute of jab and cross + 1 minute each side of skull crushers
Workout: Complete each of these exercises for 50 seconds on and 10 seconds off (50/10) for a total of 5 sets without a break.
- Lunge & kick + switch – Always easier to show you than explain, but let me give it a try. Starting in a lunge position, kick your back leg forward and then drop it back down into the same lunge position before you jump switch your opposite leg forward.
Modification: If you need a non-jumping exercise, simply switch your legs into the opposite position before repeating. - Squat & cross jab, right – With the weight in your right arm, stand with your left leg at the front of the mat and your right leg at the back with your feet hip distance apart. From here, you’re going to squat and then turn your body to the left and cross jab your right arm that has the weight in it. Make sure you pivot your back right foot to allow for some rotation through your hips.
Modification: This is A LOT of abs, so if this bothers your lower back at all, drop the weight and do it without. You’ll still be getting lots of cardio and abdominal work in!! - Squat & cross job, left – Same as above on the opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Today’s workout was a workout involving not trying to punch or kick a dog or toddler!!!
Haha hopefully for proximity not anger haha just joking!
Great workout. Nice and sweaty. Thanks Ash.
My pleasure Ash!! What a great way to get some energy on this rainy day.
Great quick workout. Thanks Ash
My pleasure, Ash!!!
Dripping sweat and my legs are done! Thank you!
You’re welcome! Happy Friday Patricia!
Super way to start my long weekend cheers ladies
Hey Matt and I have a long weekend this weekend too! Enjoy your weekend and thanks for starting it sweating with me!!
Holy freakn burn session Ash. Happy Friday
Love the burn! Amazing!! Happy Friday to you Pat!
I’ve been sick all week . Thought I’d give this one a try . Got it done slower then normal but did it .going to try and catch up on ones I missed next week ..
Good work…important to take it easy when getting back into it. Glad you’re feeling better. Maybe by Sunday you could fit another one in! Have a good one Kim!
I’ll box with you tomorrow. Tonight me and the tv have a date
Waiting for you to get your sweat on with me!
It is coming! After dinner. Give me a couple hours and I will be done. Cameron and I are doing it together. Weekends we tend to eat late!
Deal!
Not gonna lie, didn’t get all the way through this. So out of shape… stupid work :(
I hate the constant roller coaster… I get work outs in consistently for a couple weeks and then work gets nuts and I can barely function let alone get a work out in… so here I am starting back at the beginning and feeling so out of shape… AGAIN… grrrrr.
Yes it is shitty how fast you can lose it, but don’t beat yourself up over it. At least you keep coming back to it and taking care of business! You even worked out in a hotel!
That one was tougher than it looked! I feel good!
You should! You got three in this week…right on Jen! Welcome back ;)
Great workout! I’m surprised how sweaty I got
It is a sneaky one…all that cardio and core!
Very quick, very sweaty!
Very happy ;)
All done as promised. 9/9 this month with a goal of 12/12. Need to rock the last week! Not much change in numbers this month so far but areas are getting more toned slowly and a lot less flab.
Nice work lady! Let’s finish this week strong!
This was a great one. I work a double today so 18 mins was perfect time so i didn’t have to skip a workout. Am all caught up for October, ready to kick next week’s ass!! Thanks Ash :-)
Wow good work! I bet that helped with energy to keep you going!
Wowzers that got the heart pumping!
Perfect!
Done. Love boxing!!
Perfect!
All done
👌
My legs are Jello. Thanks Ash
Two days late but fit it in tonight! Feeling the burn!
I’m impressed with your late night workouts! Determination!
I did this workout yesterday and my quads and butt are super sore today. So satisfying!
Look at you go!
core? I felt this all in my legs!!!! I am needing a solid core work out!
Don’t you worry…this was still core work! You can always follows up with one of the ab challenge!
loved the work out! just saying I need some abs back in my life.
Haha no problem! I can assure you almost every workout you do with me works then even if it doesn’t isolate them… I’m all over it!
Bonus round :) Starting off Monday right!
I’d say! You’re on fire!
liked that one. Knees are still hurting when on certain angles. I think the curtsey lunges ( i know it was a while ago) did it to me. I can’t seem to take any sideways pressure on my knees. Jumping from side to side is a definite no no. Any idea which part of the knee that would be? Jumping jacks are bad too. Landing with my legs apart is hard on the knee. Anything i could do to fix this. I know at my age its expected specially since I already wrecked them running in my 30’s.
Hey Roxanne!
You definitely don’t want to be dealing with sore knees, so I’m glad you’re listening to your body and not doing lateral moves, jumping jacks or jumps in general. It’s not worth it!! However it is worth it to continue your exercise regime so you can strengthen the supportive muscles around your knee joint. Here is a quick article to help you out: http://www.webmd.com/pain-management/knee-pain/ss/slideshow-knee-exercises but I would also recommend you see a Doctor to ensure you’re structurally OK to work out Just for piece of mind!!
A little late, but DONE! Loved that one.
I’m travelling for work this week, and it was a perfect one to do in my hotel room! I’m feeling much better about sitting around on my ass all day now ;) Thanks, Ash!
Look at you go even while traveling! That’s awesome and yes, a nice way to start your day before sitting on your ass LOL
So I started this got about halfway through and my back said no more. Going to do some serious stretching and the exercises the chiro gave me!!
Yeah this has lots of twisting, like o said stay a way from the twisting for now Nicky. You’ll be able yo eventually but not for a couple weeks. Glad you listened to your back…stretch and then ice!
No email! I did this one!!! Sweeeaaattttyyyyy!
Beauty! Great workout to start a day with…now you’ll be all feisty today!
Holy crap this. Killed. Even though I did it before. My son was downstairs with me and kept saying… Mom embrace the pain lol. That’s what they taught us at taekwondo. Big motivated.
Haha that’s amazing! That will be my new saying for 2016…embrace the pain! Way to finish off your year Pat!
This was great! Nice sweaty betty over here.
Beauty!!!
Love kickboxing so I really enjoyed this. Would love to see more videos like this! :)
Wonderful! So happy you dug it, and happy to see you back on track!
Done and super sweaty!! Thanks Ash!
Awesome stuff Andrea!!
This workout was fun! Definitely got my heart rate up and I’m super sweaty! Thanks Ash!!
Perfecto!! Hope you had a great day!
Done! I so needed this today! My littlest one and oldest one had me up all night, and the littlest one has had me pacing the house with him all day. Tired doesn’t even describe th half of it. I am thankful that he finally took a nap and I was able fit in a quick workout to gain a burst of much needed energy. Kickboxing and MMA being one of my faves! This was awesome! Thank you!
You’re most welcome! I’m so happy this was the little pick me up you needed! So many Moms would have used that as a reason not to workout, and you didn’t!!!
Sweaty mess again!
Lovely!! ??????
Great sweaty one. Thanks Ash
Love boxing workouts. That was great! Thanks!
Amazing!! You’re welcome!!
Done love boxing. Great change up. Sweaty Wednesday night. Ty ash
Lovely! Thanks for joining me and always giving it your best Pat!!
Absolute new favourite! Loved this one, thanks Ash!
Oh yay!! Love hearing that. So happy you liked it. I plan another one soon!
This was great! Loved it! Definitely got my sweat on!
Oh perfect!!
Wow… I couldn’t catch my breath today! Intense. Only dad 3 rounds but hey, I did something! LOVE boxing workouts!
I know you love these!! So happy you did it today Mandy. If you were or of breath, you were pushing hard!
I so needed that! I totally visualized boxing someone ;) Got my heart rate up too! (My resting heart rate is usually between 56-62 bpm and It was 156 near the end. Is that a good target?)
I’m glad it was a good fix for you today!! ?????? As for the bmp, to be frank I don’t really care about that stuff unless you have a heart condition. If you’re working hard, you’re doing great!! Which you were!!
Good to know Ashley! I still remember when I started working out it was all about your target heart rate but never understood it! No heart issues here!
Yeah there is some science behind it, but I’ve never known it to be beneficial when it comes to results and weight loss. With our HIIT style of working out, as long as you’re pushing your hardest for that day, and listening to your body that’s all that matters!!
Done. Love boxing. Thanks Ash.
You’re most welcome friend!
All done, behind but will catch up by tomorrow that’s my plan
I have no doubt you will Ash! ??????
Fun! Did this bad boy in my new garage gym set up! Will have to post a pic online… no excuses when ya got a set up like this!
Oh man I’m jealous!! What a great way to utilize your garage.
Oh, and I can’t wait to see a picture!!
All done and nice and sweaty!
Kim, you’re on fire right now! Amazing work!
Just have to carry one to next week but all caught up otherwise! Phew! So sweaty!
Awesome sauce April! Hope you had a great weekend.
Luvd this one Ash.. #3
Way to grab an oldie!! Love it.
Oldie but a goodie. I love boxing. This made me sweat a lot. Thanks Ash.
I swear you were a boxer in an old life, you love these kind of workouts!!
Love the boxing workouts!
That’s awesome! So happy you enjoyed it Sandie!
They are so cathartic!
Done! Sweaty!
Job well done, Sandra!