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Boxing is more relevant today than ever because it's a sport, a workout, and a lifestyle. You can train at home by yourself or with a partner. In this post, we will go over 6 boxing drills taught by FightCamp trainers. Not only can you learn to train like a fighter, you can look like one too.","Is boxing a good way to get in shape?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"963e0d62-3d88-4a06-b894-8863f436dde8","Before you begin practicing boxing drills, it’s important to master your form and use proper techniques for three basic moves: Boxer's Stance (Orthodox or Southpaw) - Jab - Lead Hook","What are boxing techniques for beginners?",{"_uid":676,"answer":677,"question":678,"component":670},"b44b2b90-ec60-404a-bf6a-dd5d7c0c63e7","Decide which hand you will use as your dominant hand. That will determine which stance you will be using. There are two types of stances: Orthodox Stance - Your left leg and arm are in front, and the right hand is dominant. Southpaw Stance - Your right leg and arm are the lead, and the left hand is dominant. It’s recommended to practice your stance on a straight line to get used to where your foot positioning is. First, take the toe on your lead foot and place it on a line. Then take the heel of your back foot and place it on the other side of the line, so both feet are parallel. The lead shoulder should be pointing towards the front, and the rear shoulder pointing towards the back of the room. Your knees should be slightly bent, and both of your hands are up guarding your face.","What is a boxer's stance?",{"_uid":680,"answer":681,"question":682,"component":670},"cf2b8379-bdeb-4cab-9192-0ca9278b215f","Starting in either your orthodox or southpaw stance, have your back hand up guarding your face. Your lead hand is in front of your face. Punch your lead arm out straight and snap your wrist so your palm is facing the ground and your knuckles are facing your opponent. Rotate your hips slightly to give your jab more power.","What is a jab in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"37e496fe-3dbe-4567-ac71-9d54b6e52952","Start in the boxer’s stance and transfer your weight to your lead leg. Draw your lead arm out a little to your side and snap it across the front of your body. Your elbow should be behind your fist and should be even with your arm when you are throwing your lead hook. Use your weight and rotate your hips and core for power.","What is a lead hook in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"73b5be0f-9313-4612-af39-394711348e94","Some common mistakes people make with these boxing techniques for beginners are: Not distributing weight evenly, Bad foot placement, Not tucking your chin in on your punches, Not being on the balls of your feet, Dropping your hand away from your face, Not bending your elbow during your hook, Swinging your arms in a punch for power. The problem with making these mistakes is that they make you vulnerable to receive a knockout punch from your opponent because you are left exposed. Not having your weight distributed evenly during your stance can throw you off balance. The same is true if you have bad placement of your feet, or if you step too far when you move forward and backward. Another mistake is not being on the balls of your feet. There is a lot of footwork in boxing and it’s important to be able to move with speed. Being flat-footed not only makes it more difficult to move but you won’t be able to perform your movements quickly. The last mistake is swinging your arms to power your punches. If you only use your arms to punch, you are losing a lot of your power. Power in your punches comes from your legs and the rotation in your hips, so relying solely on your arms will not help you. Practice the fundamental boxing techniques first before diving into any of these drills. Mastering these moves will not only help you get the most out of each drill, but it will help your fighting skills and decrease your risk of injury.","What are common mistakes beginner boxers make?",{"_uid":692,"answer":693,"question":694,"component":670},"d83d5ad7-d670-4eb4-ae74-e774ebe06af5","Here are two (2) boxing drills for beginners: 1. Jab-Cross-Jab to the Body - Extend your front arm in a jab, Follow with your back arm in a cross, Bend your knees and drop down for the jab to the body--don’t punch down with straight legs, Bring your hands back to your face 2. Cross-Lead Hook-Cross-Step Back-Cross - Start with a cross punch (rear punch), Follow up with a lead hook, Come back with a cross, Step back, bring your hands back to guard your face, and finish with a cross, Rotate your hips during your punches. It’s important in this boxing drill not to step so far back that you can’t reach your target. Make sure both feet are on the ground when you counter with your cross.","What are boxing drills for beginners?",{"_uid":696,"answer":697,"question":698,"component":670},"9f16089f-6669-44b2-af07-786cf9236468","The Jab Pyramid is a good boxing drill using a heavy bag. In this home boxing drill, you will go through a three-minute round of jab pyramid. Throw one jab punch - Reset - Throw two jabs - Reset. Keep increasing your jabs after each reset until you reach ten. Then work your way back down the pyramid until you reach one. This equals one rotation. The goal for the round is to get through the pyramid rotations twice before the round is over.","What are boxing drills using a heavy bag?",{"_uid":700,"answer":701,"question":702,"component":670},"99d3f17a-b23f-44ba-98b6-6cc0a23af983","Here are three (3) shadow boxing drills to practice: 1. Slip Lead-Slip Rear-Roll Lead-Roll Rear-Step Back-Step Forward - Do a slip to your lead side, Then do a slip to your rear side, Follow up with a roll to your lead side, Then do a roll to your rear side. Repeat for 3 minutes. 2. Jab-Cross-Hook - Fully extend your arm out into a jab, rotating your punching hand, Bring your arm back, Extend your other arm with your cross, rotating your hand out, Follow up with a hook; turn your hip towards the direction you’re punching. Repeat for 3 minutes. 3. Jab-Cross-Hook-Slip Lead-Slip Back-Roll Lead-Roll Back - This drill is a combination of the first two drills. Fully extend your arm out into a jab, rotating your punching hand. Bring your arm back, Extend your other arm with your cross, rotating your hand out, Follow up with a hook; turn your hip towards the direction you’re punching. Continue with a slip to your lead side, Then a slip to your rear side, Follow up with a roll to your lead side, Then do a roll to your rear side. Repeat for 3 minutes.","What are shadow boxing drills?",{"_uid":704,"answer":705,"question":706,"component":670},"122e6597-a5a2-49e1-ac35-daa4d444cecc","If you want to get in shape for boxing fast, you will need to adopt a training regimen and a boxer’s diet. Boxers eat 5 to 6 small meals a day to fuel and nourish their bodies. It’s important to drink plenty of water to stay hydrated. A boxer has a clean eating plan that consists of: Lean Protein - Chicken, Tuna, Seafood, Eggs, Egg whites, Greek Yogurt. Low Glycemic Carbohydrates – Sweet potatoes, Beans, Oats, Brown rice. Vegetables – Leafy greens. Beets, Broccoli, Cauliflower, Brussel Sprouts. Fruits – Blueberries, Strawberries, Raspberries, Grapefruit, Bananas. Healthy Fats – Nuts, Seeds, Avocado, Nut Butter, Olive Oil, Coconut Oil. When you combine boxing training and a healthy boxer’s diet then you will be able to get the body of a boxer.","How do I get in shape for boxing fast?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":708,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":739,"full_slug":740,"sort_by_date":48,"position":55,"tag_list":741,"is_startpage":9,"parent_id":742,"meta_data":48,"group_id":743,"first_published_at":744,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":730,"_uid":731,"name":723,"photo":732,"component":735,"social_link_tiktok":7,"social_link_twitter":736,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":737,"social_link_linkedin":7,"social_link_instagram":738,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":733,"alt":723,"name":7,"focus":48,"title":723,"filename":734,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":747,"content":748},"doc",[749,755,762,766,771,775,794,807,822,834,838,842,856,890,904,938,943,947,991,995,1007,1021,1028,1068,1075,1100,1104,1118,1125,1129,1175,1179,1184,1191,1228,1235,1272,1279,1283,1336,1356,1361,1381,1433,1437,1442,1453],{"type":750,"content":751},"paragraph",[752],{"text":753,"type":754},"Are you looking to get in the best shape of your life, but you don't have a gym to go to? Why not try some boxing drills at home!","text",{"type":756,"attrs":757,"content":759},"heading",{"level":758},2,[760],{"text":761,"type":754},"Is Boxing a Good Way to Get in Shape?",{"type":750,"content":763},[764],{"text":765,"type":754},"Yes, boxing is a great way to get in shape because with boxing techniques, you can tone your whole body while learning a new skill. Boxing is more popular today than ever -- it's a sport, a workout, and a lifestyle. You can train at home by yourself or with a partner. Here, we will teach you six (6) boxing drills to get started.",{"type":756,"attrs":767,"content":768},{"level":758},[769],{"text":770,"type":754},"Boxing Techniques for Beginners",{"type":750,"content":772},[773],{"text":774,"type":754},"Before you being these boxing drills, it's important to master you form and use proper boxing techniques for the basic moves.",{"type":756,"attrs":776,"content":778},{"level":777},3,[779,781,787],{"text":780,"type":754},"1. Boxer’s Stance ",{"text":782,"type":754,"marks":783}," ",[784],{"type":785,"attrs":786},"styled",{"class":7},{"text":788,"type":754,"marks":789},"(video link)",[790],{"type":791,"attrs":792},"link",{"href":793,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://youtu.be/-CYVJZJ_CaQ",{"type":750,"content":795},[796,798,805],{"text":797,"type":754},"The first step in developing a strong boxing foundation is to determine your ",{"text":799,"type":754,"marks":800},"boxing stance",[801],{"type":791,"attrs":802},{"href":803,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/","_blank",{"text":806,"type":754},". Decide which hand is your dominant hand. That will dictate your boxing stance.",{"type":808,"content":809},"bullet_list",[810],{"type":811,"content":812},"list_item",[813],{"type":750,"content":814},[815,820],{"text":816,"type":754,"marks":817},"Orthodox Stance",[818],{"type":819},"bold",{"text":821,"type":754}," - your left leg and arm are in front and your right hand is dominant",{"type":808,"content":823},[824],{"type":811,"content":825},[826],{"type":750,"content":827},[828,832],{"text":829,"type":754,"marks":830},"Southpaw Stance",[831],{"type":819},{"text":833,"type":754}," - your right leg and arm are in front and your left hand is dominant",{"type":750,"content":835},[836],{"text":837,"type":754},"We recommend that you practice your stance on a straight line to get used to where your foot positioning is.",{"type":750,"content":839},[840],{"text":841,"type":754},"First, take the toe of your lead foot and place it on a line. Then take the heel of your back foot and place it on the other side o the line so that both feet are parallel. Your lead shoulder should be pointing towards the front, and your rear shoulder should be pointing towards the back of the room. Your knees should be slightly bent, and both of your hands are up guarding your face. ",{"type":756,"attrs":843,"content":844},{"level":777},[845,847,851],{"text":846,"type":754},"2. Jab | 1 ",{"text":782,"type":754,"marks":848},[849],{"type":785,"attrs":850},{"class":7},{"text":788,"type":754,"marks":852},[853],{"type":791,"attrs":854},{"href":855,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://youtu.be/e6UNuMxBIdE",{"type":808,"content":857},[858,864,878,884],{"type":811,"content":859},[860],{"type":750,"content":861},[862],{"text":863,"type":754},"Start in either your orthodox or southpaw stance",{"type":811,"content":865},[866,870],{"type":750,"content":867},[868],{"text":869,"type":754},"Bring your back hand up to guard your face",{"type":808,"content":871},[872],{"type":811,"content":873},[874],{"type":750,"content":875},[876],{"text":877,"type":754},"Your lead hand should be in front of your face",{"type":811,"content":879},[880],{"type":750,"content":881},[882],{"text":883,"type":754},"Punch your lead arm out straight and snap your wrist so your palm is facing the ground and your knuckles are facing your opponent",{"type":811,"content":885},[886],{"type":750,"content":887},[888],{"text":889,"type":754},"Rotate your hips slightly to give your jab more power",{"type":756,"attrs":891,"content":892},{"level":777},[893,895,899],{"text":894,"type":754},"3. Lead Hook | 3 ",{"text":782,"type":754,"marks":896},[897],{"type":785,"attrs":898},{"class":7},{"text":788,"type":754,"marks":900},[901],{"type":791,"attrs":902},{"href":903,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://youtu.be/_WIPhBIgNik",{"type":808,"content":905},[906,912,918,932],{"type":811,"content":907},[908],{"type":750,"content":909},[910],{"text":911,"type":754},"Start in your boxer's stance",{"type":811,"content":913},[914],{"type":750,"content":915},[916],{"text":917,"type":754},"Transfer your weight onto your lead leg",{"type":811,"content":919},[920,924],{"type":750,"content":921},[922],{"text":923,"type":754},"Draw your lead arm out a little to your side and snap it across the front of your body to throw your lead hook",{"type":808,"content":925},[926],{"type":811,"content":927},[928],{"type":750,"content":929},[930],{"text":931,"type":754},"Your elbow should be behind your fist and even with your arms as you throw the punch",{"type":811,"content":933},[934],{"type":750,"content":935},[936],{"text":937,"type":754},"Use your weight and rotate your hips and core for power",{"type":756,"attrs":939,"content":940},{"level":758},[941],{"text":942,"type":754},"Beginner Common Mistakes",{"type":750,"content":944},[945],{"text":946,"type":754},"These three (3) moves are the foundation for becoming a great fighter. Some common mistakes people make with these boxing techniques for beginners are:",{"type":808,"content":948},[949,955,961,967,973,979,985],{"type":811,"content":950},[951],{"type":750,"content":952},[953],{"text":954,"type":754},"Not evenly distributing weight",{"type":811,"content":956},[957],{"type":750,"content":958},[959],{"text":960,"type":754},"Bad foot placement",{"type":811,"content":962},[963],{"type":750,"content":964},[965],{"text":966,"type":754},"Not tucking chin in on punches",{"type":811,"content":968},[969],{"type":750,"content":970},[971],{"text":972,"type":754},"Not staying on the balls of the feet",{"type":811,"content":974},[975],{"type":750,"content":976},[977],{"text":978,"type":754},"Dropping hand away from the face",{"type":811,"content":980},[981],{"type":750,"content":982},[983],{"text":984,"type":754},"Not bending elbow during the lead hook",{"type":811,"content":986},[987],{"type":750,"content":988},[989],{"text":990,"type":754},"Swinging arms during a punch for added power",{"type":750,"content":992},[993],{"text":994,"type":754},"The problem with making these mistakes is that they make you vulnerable to receive a knockout punch from your opponent because you are left exposed. Not having your weight distributed evenly in your stance can throw off your balance. The same is true if you have bad foot placement or if you step too far when you move forward and backward. Another mistake is not staying on the balls of your feet. There is a lot of footwork in boxing, and it's important to be able to move with speed. Being flat-footed not only makes it more difficult to move, but you won't be able to perform your movements quickly. The last common beginner mistake is swinging your arms to power your punches. If you only use your arms to punch, you use a lot of your power. Power in your punches comes from your legs and the rotation in your hips, so relying solely on your arms will not help you.",{"type":750,"content":996},[997,999,1005],{"text":998,"type":754},"Practice the fundamental boxing techniques first before diving into any of these drills. Mastering these moves will not only help you get the most out of each drill, but it will help your fight skills and decrease your ",{"text":1000,"type":754,"marks":1001},"risk of injury",[1002],{"type":791,"attrs":1003},{"href":1004,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{"text":1006,"type":754},".",{"type":756,"attrs":1008,"content":1009},{"level":758},[1010,1012,1016],{"text":1011,"type":754},"Boxing Drills for Beginners ",{"text":782,"type":754,"marks":1013},[1014],{"type":785,"attrs":1015},{"class":7},{"text":788,"type":754,"marks":1017},[1018],{"type":791,"attrs":1019},{"href":1020,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://youtu.be/BSQHoo2hO78",{"type":756,"attrs":1022,"content":1023},{"level":777},[1024],{"text":1025,"type":754,"marks":1026},"1. Jab - Cross - Jab to the Body | 1 - 2 - 1B",[1027],{"type":819},{"type":808,"content":1029},[1030,1036,1042,1048,1062],{"type":811,"content":1031},[1032],{"type":750,"content":1033},[1034],{"text":1035,"type":754},"Start in your boxing stance",{"type":811,"content":1037},[1038],{"type":750,"content":1039},[1040],{"text":1041,"type":754},"Extend your front arm out to throw your jab",{"type":811,"content":1043},[1044],{"type":750,"content":1045},[1046],{"text":1047,"type":754},"Follow with your back arm in a cross",{"type":811,"content":1049},[1050,1054],{"type":750,"content":1051},[1052],{"text":1053,"type":754},"Bend your knees and drop down to throw a jab to the body",{"type":808,"content":1055},[1056],{"type":811,"content":1057},[1058],{"type":750,"content":1059},[1060],{"text":1061,"type":754},"Don't punch with straight legs",{"type":811,"content":1063},[1064],{"type":750,"content":1065},[1066],{"text":1067,"type":754},"Bring your hands back to guard",{"type":756,"attrs":1069,"content":1070},{"level":777},[1071],{"text":1072,"type":754,"marks":1073},"2. Cross - Lead Hook - Cross - Step Back - Cross | 2 - 3 - 2 - Step Back - 2",[1074],{"type":819},{"type":808,"content":1076},[1077,1082,1088,1094],{"type":811,"content":1078},[1079],{"type":750,"content":1080},[1081],{"text":1035,"type":754},{"type":811,"content":1083},[1084],{"type":750,"content":1085},[1086],{"text":1087,"type":754},"Throw a cross and follow up with a lead hook",{"type":811,"content":1089},[1090],{"type":750,"content":1091},[1092],{"text":1093,"type":754},"Come back with a cross",{"type":811,"content":1095},[1096],{"type":750,"content":1097},[1098],{"text":1099,"type":754},"Step back, bring your hands back to guard, and finish with a cross",{"type":750,"content":1101},[1102],{"text":1103,"type":754},"Rotate your hips during your punches. In this boxing drill, it is important not to step so far back that you can't reach your target. Make sure both of your feet are on the ground when you counter with your cross.",{"type":756,"attrs":1105,"content":1106},{"level":758},[1107,1109,1113],{"text":1108,"type":754},"Boxing Drills Heavy Bag ",{"text":782,"type":754,"marks":1110},[1111],{"type":785,"attrs":1112},{"class":7},{"text":788,"type":754,"marks":1114},[1115],{"type":791,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://youtu.be/M9VAonK5Py8",{"type":756,"attrs":1119,"content":1120},{"level":777},[1121],{"text":1122,"type":754,"marks":1123},"3. Jab Pyramid",[1124],{"type":819},{"type":750,"content":1126},[1127],{"text":1128,"type":754},"In this home boxing drill, you will go through a three-minute jab pyramid round.",{"type":808,"content":1130},[1131,1137,1143,1149,1155,1161],{"type":811,"content":1132},[1133],{"type":750,"content":1134},[1135],{"text":1136,"type":754},"Throw one jab",{"type":811,"content":1138},[1139],{"type":750,"content":1140},[1141],{"text":1142,"type":754},"Reset, coming back to guard",{"type":811,"content":1144},[1145],{"type":750,"content":1146},[1147],{"text":1148,"type":754},"Throw two jabs",{"type":811,"content":1150},[1151],{"type":750,"content":1152},[1153],{"text":1154,"type":754},"Reset, again back to guard",{"type":811,"content":1156},[1157],{"type":750,"content":1158},[1159],{"text":1160,"type":754},"Continue following the pattern, increasing the number of jabs after each reset until you reach ten",{"type":811,"content":1162},[1163,1167],{"type":750,"content":1164},[1165],{"text":1166,"type":754},"Then, work your way back down the pyramid, until you're back to throwing one jab",{"type":808,"content":1168},[1169],{"type":811,"content":1170},[1171],{"type":750,"content":1172},[1173],{"text":1174,"type":754},"This is one rotation",{"type":750,"content":1176},[1177],{"text":1178,"type":754},"The goal for the round is to get through the pyramid twice before the round is over.",{"type":756,"attrs":1180,"content":1181},{"level":758},[1182],{"text":1183,"type":754},"Shadowboxing Drills",{"type":756,"attrs":1185,"content":1186},{"level":777},[1187],{"text":1188,"type":754,"marks":1189},"4. Slip Lead - Slip Rear - Roll Lead - Roll Rear - Step Back - Step Forward",[1190],{"type":819},{"type":808,"content":1192},[1193,1198,1204,1210,1216,1222],{"type":811,"content":1194},[1195],{"type":750,"content":1196},[1197],{"text":1035,"type":754},{"type":811,"content":1199},[1200],{"type":750,"content":1201},[1202],{"text":1203,"type":754},"Slip to your lead side",{"type":811,"content":1205},[1206],{"type":750,"content":1207},[1208],{"text":1209,"type":754},"Then slip to your rear side",{"type":811,"content":1211},[1212],{"type":750,"content":1213},[1214],{"text":1215,"type":754},"Follow up with a roll to your lead side",{"type":811,"content":1217},[1218],{"type":750,"content":1219},[1220],{"text":1221,"type":754},"Then do a roll to your rear side",{"type":811,"content":1223},[1224],{"type":750,"content":1225},[1226],{"text":1227,"type":754},"Repeat for 3 minutes",{"type":756,"attrs":1229,"content":1230},{"level":777},[1231],{"text":1232,"type":754,"marks":1233},"5. Jab - Cross - Lead Hook | 1 - 2 - 3",[1234],{"type":819},{"type":808,"content":1236},[1237,1242,1248,1254,1260,1266],{"type":811,"content":1238},[1239],{"type":750,"content":1240},[1241],{"text":1035,"type":754},{"type":811,"content":1243},[1244],{"type":750,"content":1245},[1246],{"text":1247,"type":754},"Fully extend your arm out to throw your jab, rotating your punching hand",{"type":811,"content":1249},[1250],{"type":750,"content":1251},[1252],{"text":1253,"type":754},"Bring your arm back",{"type":811,"content":1255},[1256],{"type":750,"content":1257},[1258],{"text":1259,"type":754},"Extend your other arm to throw your cross, again rotating your hand",{"type":811,"content":1261},[1262],{"type":750,"content":1263},[1264],{"text":1265,"type":754},"Follow up with a lead hook and turn your hip in the direction you are punching",{"type":811,"content":1267},[1268],{"type":750,"content":1269},[1270],{"text":1271,"type":754},"Repeat the punch combination for 3 minutes",{"type":756,"attrs":1273,"content":1274},{"level":777},[1275],{"text":1276,"type":754,"marks":1277},"6. Jab - Cross - Lead Hook - Slip Lead - Slip Back - Roll Lead - Roll Back",[1278],{"type":819},{"type":750,"content":1280},[1281],{"text":1282,"type":754},"This drill is a combination of the first two drills.",{"type":808,"content":1284},[1285,1290,1295,1300,1305,1310,1316,1321,1326,1331],{"type":811,"content":1286},[1287],{"type":750,"content":1288},[1289],{"text":1035,"type":754},{"type":811,"content":1291},[1292],{"type":750,"content":1293},[1294],{"text":1247,"type":754},{"type":811,"content":1296},[1297],{"type":750,"content":1298},[1299],{"text":1253,"type":754},{"type":811,"content":1301},[1302],{"type":750,"content":1303},[1304],{"text":1259,"type":754},{"type":811,"content":1306},[1307],{"type":750,"content":1308},[1309],{"text":1265,"type":754},{"type":811,"content":1311},[1312],{"type":750,"content":1313},[1314],{"text":1315,"type":754},"Continue with a slip to your lead side",{"type":811,"content":1317},[1318],{"type":750,"content":1319},[1320],{"text":1209,"type":754},{"type":811,"content":1322},[1323],{"type":750,"content":1324},[1325],{"text":1215,"type":754},{"type":811,"content":1327},[1328],{"type":750,"content":1329},[1330],{"text":1221,"type":754},{"type":811,"content":1332},[1333],{"type":750,"content":1334},[1335],{"text":1227,"type":754},{"type":750,"content":1337},[1338,1340,1346,1348,1354],{"text":1339,"type":754},"There you have it! These are six (6) boxing drills you can do for an at-home boxing workout for beginners. Learn more drills and improve your skills by checking out the other video tutorials on the FightCamp ",{"text":1341,"type":754,"marks":1342},"YouTube Channel",[1343],{"type":791,"attrs":1344},{"href":1345,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://bit.ly/3oYefXf",{"text":1347,"type":754}," and ",{"text":1349,"type":754,"marks":1350},"App",[1351],{"type":791,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1355,"type":754},". The FightCamp Trainers will whip you into shape and help you unleash your inner fighter.",{"type":756,"attrs":1357,"content":1358},{"level":758},[1359],{"text":1360,"type":754},"How Do I Get In Shape For Boxing Fast?",{"type":750,"content":1362},[1363,1365,1371,1373,1379],{"text":1364,"type":754},"If you want to get in shape for boxing fast, you will need to adopt a training regimen and a ",{"text":1366,"type":754,"marks":1367},"boxer's diet",[1368],{"type":791,"attrs":1369},{"href":1370,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":1372,"type":754},". Boxers usually eat 5 to 6 small meals throughout the day to fuel and nourish their bodies. It's also important to stay hydrated and drink plenty of water. Here is what a typical ",{"text":1374,"type":754,"marks":1375},"boxer's clean eating plan",[1376],{"type":791,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":1380,"type":754}," consists of:",{"type":808,"content":1382},[1383,1395,1409,1415,1421],{"type":811,"content":1384},[1385],{"type":750,"content":1386},[1387,1393],{"text":1388,"type":754,"marks":1389},"Lean protein",[1390],{"type":791,"attrs":1391},{"href":1392,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1394,"type":754}," (chicken, tuna, seafood, eggs, egg whites, Greek yogurt)",{"type":811,"content":1396},[1397],{"type":750,"content":1398},[1399,1401,1407],{"text":1400,"type":754},"Low glycemic ",{"text":1402,"type":754,"marks":1403},"carbohydrates",[1404],{"type":791,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1408,"type":754}," (sweet potatoes, beans, oats, brown rice)",{"type":811,"content":1410},[1411],{"type":750,"content":1412},[1413],{"text":1414,"type":754},"Vegetables (leafy greens, beets, broccoli, cauliflower, Brussel sprouts)",{"type":811,"content":1416},[1417],{"type":750,"content":1418},[1419],{"text":1420,"type":754},"Fruits (blueberries, strawberries, raspberries, grapefruit, bananas)",{"type":811,"content":1422},[1423],{"type":750,"content":1424},[1425,1431],{"text":1426,"type":754,"marks":1427},"Healthy fats",[1428],{"type":791,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet/",{"text":1432,"type":754}," (nuts, seeds, avocados, nut butters, olive oil, coconut oil)",{"type":750,"content":1434},[1435],{"text":1436,"type":754},"When you combine proper boxing training and a healthy boxer's diet, you'll be well on your way to getting in fighting shape!",{"type":756,"attrs":1438,"content":1439},{"level":758},[1440],{"text":1441,"type":754},"Let's Go!",{"type":750,"content":1443},[1444,1446,1451],{"text":1445,"type":754},"Now that you're ready to train like a fighter, get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1447,"type":754,"marks":1448},"FightCamp App",[1449],{"type":791,"attrs":1450},{"href":1353,"uuid":48,"anchor":48,"target":804,"linktype":13},{"text":1452,"type":754}," and train with real fighters from the comfort of your own home.",{"type":1454,"attrs":1455},"blok",{"id":1456,"body":1457},"5348464e-0c8b-42cc-86f9-82755ca8372d",[1458],{"url":1459,"_uid":1461,"image":1462,"component":1467,"copyright_details":1468},{"id":7,"url":1460,"linktype":13,"fieldtype":14,"cached_url":1460},"https://fightcamp.app.link/GD872R25zob","i-3f0ef98b-7010-42d3-b383-c944fa52e7bc",{"id":1463,"alt":1464,"name":7,"focus":48,"title":1465,"filename":1466,"copyright":7,"fieldtype":50},3994851,"Download FightCamp_20220307_blog_ad_2","Download The FightCamp App For Free","https://a.storyblok.com/f/115220/1280x544/08edfba709/download-fightcamp_20220307_blog_ad_2.png","content_image",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1470,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1471,"component":118,"meta_info":1472,"meta_title":7,"block_image":1473,"cover_image":1474,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-13 00:00","article",{"_uid":1480,"title":657,"plugin":43,"description":1481},"879b0756-2231-454e-aa78-33fab4d7bf14","In order to look like a fighter you have to train like one. Here are 6 BOXING DRILLS to do at home that'll get you in fighting shape fast.",{"id":1483,"alt":657,"name":7,"focus":48,"title":657,"filename":1484,"copyright":7,"fieldtype":50},3397461,"https://a.storyblok.com/f/115220/2400x990/574c4cbf25/6-boxing-drills-thatll-get-you-in-fighting-shape.jpg",[],[],"6-boxing-drills-that-ll-get-you-in-fighting-shape","blogs/6-boxing-drills-that-ll-get-you-in-fighting-shape",-1100,[],60887917,"f8405f78-b48e-418e-a24a-fc9c0d092010","2021-04-13T13:33:00.000Z","training/{{story.slug}}",[],["Reactive",1497],[1498,1781,2015,2303,2452,2864],{"name":1499,"created_at":1500,"published_at":1501,"updated_at":1502,"id":1503,"uuid":1504,"content":1505,"slug":1774,"full_slug":1775,"sort_by_date":48,"position":1776,"tag_list":1777,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":1779,"first_published_at":1501,"release_id":48,"lang":60,"path":1494,"alternates":1780,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1506,"faqs":1507,"title":1499,"topic":1528,"author":1543,"content":1544,"category":1755,"schedule":1763,"component":1478,"meta_info":1764,"cover_image":1768,"description":1772,"contributors":1773},"21563324-6383-4226-86da-b9779cd26bde",[1508,1512,1516,1520,1524],{"_uid":1509,"answer":1510,"question":1511,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1513,"answer":1514,"question":1515,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1517,"answer":1518,"question":1519,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1521,"answer":1522,"question":1523,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1525,"answer":1526,"question":1527,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1529,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1541,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1530,"component":39,"meta_info":1538,"block_image":1539,"cover_image":1540,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1531,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1536,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1532,"component":118,"meta_info":1533,"meta_title":7,"block_image":1534,"cover_image":1535,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":747,"content":1545},[1546,1559,1572,1577,1581,1615,1620,1624,1638,1663,1668,1672,1708,1725,1730,1734,1739,1751],{"type":750,"content":1547},[1548,1550,1557],{"text":1549,"type":754},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1551,"type":754,"marks":1552},"close-range",[1553],{"type":791,"attrs":1554},{"href":1555,"uuid":48,"anchor":48,"custom":1556,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1558,"type":754}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1454,"attrs":1560},{"id":1561,"body":1562},"52fa91c7-90bf-43d9-8857-79752817914b",[1563],{"url":1564,"_uid":1566,"image":1567,"component":1467,"copyright_details":1571},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1568,"alt":1569,"name":7,"focus":48,"title":1569,"filename":1570,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":756,"attrs":1573,"content":1574},{"level":758},[1575],{"text":1576,"type":754},"Rolling Punch Drill",{"type":750,"content":1578},[1579],{"text":1580,"type":754},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":808,"content":1582},[1583,1589,1595,1601],{"type":811,"content":1584},[1585],{"type":750,"content":1586},[1587],{"text":1588,"type":754},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":811,"content":1590},[1591],{"type":750,"content":1592},[1593],{"text":1594,"type":754},"Bend your knees until your thigh muscles are supporting your weight",{"type":811,"content":1596},[1597],{"type":750,"content":1598},[1599],{"text":1600,"type":754},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":811,"content":1602},[1603,1607],{"type":750,"content":1604},[1605],{"text":1606,"type":754},"Develop a steady rhythm, and then start mixing punches in",{"type":808,"content":1608},[1609],{"type":811,"content":1610},[1611],{"type":750,"content":1612},[1613],{"text":1614,"type":754},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":756,"attrs":1616,"content":1617},{"level":758},[1618],{"text":1619,"type":754},"Danger Close Drill",{"type":750,"content":1621},[1622],{"text":1623,"type":754},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":808,"content":1625},[1626,1632],{"type":811,"content":1627},[1628],{"type":750,"content":1629},[1630],{"text":1631,"type":754},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":811,"content":1633},[1634],{"type":750,"content":1635},[1636],{"text":1637,"type":754},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":750,"content":1639},[1640,1644,1646,1653,1654,1661],{"text":1641,"type":754,"marks":1642},"Key focus:",[1643],{"type":819},{"text":1645,"type":754}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1647,"type":754,"marks":1648},"hooks",[1649],{"type":791,"attrs":1650},{"href":1651,"uuid":48,"anchor":48,"custom":1652,"target":804,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1347,"type":754},{"text":1655,"type":754,"marks":1656},"uppercuts",[1657],{"type":791,"attrs":1658},{"href":1659,"uuid":48,"anchor":48,"custom":1660,"target":804,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1662,"type":754},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":756,"attrs":1664,"content":1665},{"level":758},[1666],{"text":1667,"type":754},"Rolling Thunder Drill",{"type":750,"content":1669},[1670],{"text":1671,"type":754},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":808,"content":1673},[1674,1688,1702],{"type":811,"content":1675},[1676,1680],{"type":750,"content":1677},[1678],{"text":1679,"type":754},"On a heavy bag, set an interval of your choosing",{"type":808,"content":1681},[1682],{"type":811,"content":1683},[1684],{"type":750,"content":1685},[1686],{"text":1687,"type":754},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":811,"content":1689},[1690,1694],{"type":750,"content":1691},[1692],{"text":1693,"type":754},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":808,"content":1695},[1696],{"type":811,"content":1697},[1698],{"type":750,"content":1699},[1700],{"text":1701,"type":754},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":811,"content":1703},[1704],{"type":750,"content":1705},[1706],{"text":1707,"type":754},"Rest for 1 minute in between each round to recover",{"type":750,"content":1709},[1710,1714,1716,1723],{"text":1711,"type":754,"marks":1712},"Tip",[1713],{"type":819},{"text":1715,"type":754},": Maintaining a calm and ",{"text":1717,"type":754,"marks":1718},"steady breath",[1719],{"type":791,"attrs":1720},{"href":1721,"uuid":48,"anchor":48,"custom":1722,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1724,"type":754}," will help you establish your rhythm.",{"type":756,"attrs":1726,"content":1727},{"level":758},[1728],{"text":1729,"type":754},"Better, Faster, Stronger",{"type":750,"content":1731},[1732],{"text":1733,"type":754},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":756,"attrs":1735,"content":1736},{"level":758},[1737],{"text":1738,"type":754},"Train Like a Fighter",{"type":750,"content":1740},[1741,1743,1749],{"text":1742,"type":754},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1744,"type":754,"marks":1745},"FightCamp",[1746],{"type":791,"attrs":1747},{"href":1353,"uuid":48,"anchor":48,"custom":1748,"target":804,"linktype":13},{},{"text":1750,"type":754}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":750,"content":1752},[1753],{"text":1754,"type":754},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1756,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1761,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1757,"component":118,"meta_info":1758,"meta_title":7,"block_image":1759,"cover_image":1760,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1765,"title":1766,"plugin":43,"description":1767},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1769,"alt":1770,"name":7,"focus":48,"title":1770,"filename":1771,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1778],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1782,"created_at":1783,"published_at":1784,"updated_at":1785,"id":1786,"uuid":1787,"content":1788,"slug":2008,"full_slug":2009,"sort_by_date":48,"position":2010,"tag_list":2011,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":2012,"first_published_at":2013,"release_id":48,"lang":60,"path":1494,"alternates":2014,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1789,"faqs":1790,"title":1782,"topic":1811,"author":1826,"content":1827,"category":1990,"schedule":1998,"component":1478,"meta_info":1999,"cover_image":2003,"description":2002,"contributors":2007},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1791,1795,1799,1803,1807],{"_uid":1792,"answer":1793,"question":1794,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1796,"answer":1797,"question":1798,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1800,"answer":1801,"question":1802,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1804,"answer":1805,"question":1806,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1808,"answer":1809,"question":1810,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1812,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1824,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1813,"component":39,"meta_info":1821,"block_image":1822,"cover_image":1823,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1814,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1815,"component":118,"meta_info":1816,"meta_title":7,"block_image":1817,"cover_image":1818,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":747,"content":1828},[1829,1833,1837,1841,1854,1858,1862,1867,1879,1892,1897,1908,1912,1934,1939,1950,1963,1968,1972,1976,1986],{"type":750,"content":1830},[1831],{"text":1832,"type":754},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":750,"content":1834},[1835],{"text":1836,"type":754},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":756,"attrs":1838,"content":1839},{"level":758},[1840],{"text":1794,"type":754},{"type":750,"content":1842},[1843,1845,1852],{"text":1844,"type":754},"According to the ",{"text":1846,"type":754,"marks":1847},"Mayo Clinic",[1848],{"type":791,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"custom":1851,"target":804,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1853,"type":754},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":750,"content":1855},[1856],{"text":1857,"type":754},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":750,"content":1859},[1860],{"text":1861,"type":754},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":756,"attrs":1863,"content":1864},{"level":758},[1865],{"text":1866,"type":754},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1454,"attrs":1868},{"id":1869,"body":1870},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1871],{"url":1872,"_uid":1873,"image":1874,"component":1467,"copyright_details":1878},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1875,"alt":1876,"name":7,"focus":48,"title":1876,"filename":1877,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":750,"content":1880},[1881,1883,1890],{"text":1882,"type":754},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1884,"type":754,"marks":1885},"burn more calories",[1886],{"type":791,"attrs":1887},{"href":1888,"uuid":48,"anchor":48,"custom":1889,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1891,"type":754}," even after you’re done working out.",{"type":756,"attrs":1893,"content":1894},{"level":758},[1895],{"text":1896,"type":754},"Kickboxing Is A Full Body Workout",{"type":1454,"attrs":1898},{"id":1869,"body":1899},[1900],{"url":1901,"_uid":1902,"image":1903,"component":1467,"copyright_details":1907},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1904,"alt":1905,"name":7,"focus":48,"title":1905,"filename":1906,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":750,"content":1909},[1910],{"text":1911,"type":754},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":750,"content":1913},[1914,1916,1923,1925,1932],{"text":1915,"type":754},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1917,"type":754,"marks":1918},"all-level lower body workout",[1919],{"type":791,"attrs":1920},{"href":1921,"uuid":48,"anchor":48,"custom":1922,"target":804,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1924,"type":754}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1926,"type":754,"marks":1927},"upper body workout",[1928],{"type":791,"attrs":1929},{"href":1930,"uuid":48,"anchor":48,"custom":1931,"target":804,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1933,"type":754}," led by Flo Master.",{"type":756,"attrs":1935,"content":1936},{"level":758},[1937],{"text":1938,"type":754},"Boxing Can Be Low-Impact",{"type":1454,"attrs":1940},{"id":1869,"body":1941},[1942],{"url":1943,"_uid":1944,"image":1945,"component":1467,"copyright_details":1949},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1946,"alt":1947,"name":7,"focus":48,"title":1947,"filename":1948,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":750,"content":1951},[1952,1954,1961],{"text":1953,"type":754},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1955,"type":754,"marks":1956},"shadowboxing",[1957],{"type":791,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1962,"type":754}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":756,"attrs":1964,"content":1965},{"level":758},[1966],{"text":1967,"type":754},"Kick Boring Cardio To The Curb",{"type":750,"content":1969},[1970],{"text":1971,"type":754},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":756,"attrs":1973,"content":1974},{"level":758},[1975],{"text":1738,"type":754},{"type":750,"content":1977},[1978,1979,1985],{"text":1742,"type":754},{"text":1744,"type":754,"marks":1980},[1981],{"type":791,"attrs":1982},{"href":1983,"uuid":48,"anchor":48,"custom":1984,"target":804,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1750,"type":754},{"type":750,"content":1987},[1988],{"text":1989,"type":754},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1991,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1996,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1997,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1992,"component":118,"meta_info":1993,"meta_title":7,"block_image":1994,"cover_image":1995,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2000,"title":2001,"plugin":43,"description":2002},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2004,"alt":2005,"name":7,"focus":48,"title":2005,"filename":2006,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1778],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2016,"created_at":2017,"published_at":2018,"updated_at":2019,"id":2020,"uuid":2021,"content":2022,"slug":2296,"full_slug":2297,"sort_by_date":48,"position":2298,"tag_list":2299,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":2300,"first_published_at":2301,"release_id":48,"lang":60,"path":1494,"alternates":2302,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2023,"faqs":2024,"title":2037,"topic":2038,"author":1543,"content":2053,"category":2277,"schedule":2285,"component":1478,"meta_info":2286,"cover_image":2290,"description":2294,"contributors":2295},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2025,2029,2033],{"_uid":2026,"answer":2027,"question":2028,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2030,"answer":2031,"question":2032,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2034,"answer":2035,"question":2036,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2039,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2051,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2040,"component":39,"meta_info":2048,"block_image":2049,"cover_image":2050,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2041,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2046,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2042,"component":118,"meta_info":2043,"meta_title":7,"block_image":2044,"cover_image":2045,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":747,"content":2054},[2055,2059,2064,2076,2091,2096,2116,2120,2125,2142,2146,2166,2170,2175,2190,2194,2199,2223,2228,2242,2246,2260,2264,2274],{"type":750,"content":2056},[2057],{"text":2058,"type":754},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":756,"attrs":2060,"content":2061},{"level":758},[2062],{"text":2063,"type":754},"Floyd “Money” Mayweather Jr.",{"type":1454,"attrs":2065},{"id":2066,"body":2067},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2068],{"url":2069,"_uid":2070,"image":2071,"component":1467,"copyright_details":2075},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2072,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2074,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":750,"content":2077},[2078,2080,2089],{"text":2079,"type":754},"Regarded as the best technical boxer of this age, ",{"text":2081,"type":754,"marks":2082},"Floyd Mayweather Jr.",[2083,2087],{"type":791,"attrs":2084},{"href":2085,"uuid":48,"anchor":48,"custom":2086,"target":804,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2088},"underline",{"text":2090,"type":754}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":756,"attrs":2092,"content":2093},{"level":777},[2094],{"text":2095,"type":754},"The Philly Shell",{"type":808,"content":2097},[2098,2104,2110],{"type":811,"content":2099},[2100],{"type":750,"content":2101},[2102],{"text":2103,"type":754},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":811,"content":2105},[2106],{"type":750,"content":2107},[2108],{"text":2109,"type":754},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":811,"content":2111},[2112],{"type":750,"content":2113},[2114],{"text":2115,"type":754},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":750,"content":2117},[2118],{"text":2119,"type":754},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":756,"attrs":2121,"content":2122},{"level":758},[2123],{"text":2124,"type":754},"Pernell “Sweet Pea” Whitaker",{"type":1454,"attrs":2126},{"id":2066,"body":2127},[2128],{"url":2129,"_uid":2130,"image":2131,"component":1467,"copyright_details":2135},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2132,"alt":2133,"name":7,"focus":7,"title":2133,"filename":2134,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2136],{"_uid":2137,"link":2138,"title":2140,"component":2141},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2139,"target":804,"linktype":13,"fieldtype":14,"cached_url":2139},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":750,"content":2143},[2144],{"text":2145,"type":754},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":808,"content":2147},[2148,2154,2160],{"type":811,"content":2149},[2150],{"type":750,"content":2151},[2152],{"text":2153,"type":754},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":811,"content":2155},[2156],{"type":750,"content":2157},[2158],{"text":2159,"type":754},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":811,"content":2161},[2162],{"type":750,"content":2163},[2164],{"text":2165,"type":754},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":750,"content":2167},[2168],{"text":2169,"type":754},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":756,"attrs":2171,"content":2172},{"level":758},[2173],{"text":2174,"type":754},"Muhammad Ali",{"type":1454,"attrs":2176},{"id":2066,"body":2177},[2178],{"url":2179,"_uid":2180,"image":2181,"component":1467,"copyright_details":2184},{"id":7,"url":7,"linktype":1565,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2182,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2183,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2185],{"_uid":2186,"link":2187,"title":2189,"component":2141},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2188,"target":804,"linktype":13,"fieldtype":14,"cached_url":2188},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":750,"content":2191},[2192],{"text":2193,"type":754},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":756,"attrs":2195,"content":2196},{"level":777},[2197],{"text":2198,"type":754},"The Ali Shuffle",{"type":808,"content":2200},[2201,2217],{"type":811,"content":2202},[2203],{"type":750,"content":2204},[2205,2207,2215],{"text":2206,"type":754},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2208,"type":754,"marks":2209},"To do the Ali Shuffle",[2210,2214],{"type":791,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2088},{"text":2216,"type":754},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":811,"content":2218},[2219],{"type":750,"content":2220},[2221],{"text":2222,"type":754},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":756,"attrs":2224,"content":2225},{"level":777},[2226],{"text":2227,"type":754},"The Rope a Dope",{"type":808,"content":2229},[2230,2236],{"type":811,"content":2231},[2232],{"type":750,"content":2233},[2234],{"text":2235,"type":754},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":811,"content":2237},[2238],{"type":750,"content":2239},[2240],{"text":2241,"type":754},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":750,"content":2243},[2244],{"text":2245,"type":754},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":750,"content":2247},[2248,2250,2258],{"text":2249,"type":754},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2251,"type":754,"marks":2252},"FightCamp Community",[2253,2257],{"type":791,"attrs":2254},{"href":2255,"uuid":48,"anchor":48,"custom":2256,"target":804,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2088},{"text":2259,"type":754},"!",{"type":756,"attrs":2261,"content":2262},{"level":758},[2263],{"text":1738,"type":754},{"type":750,"content":2265},[2266,2267,2273],{"text":1742,"type":754},{"text":1744,"type":754,"marks":2268},[2269,2272],{"type":791,"attrs":2270},{"href":1983,"uuid":48,"anchor":48,"custom":2271,"target":804,"linktype":13},{},{"type":2088},{"text":1750,"type":754},{"type":750,"content":2275},[2276],{"text":1754,"type":754},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2278,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2279,"component":118,"meta_info":2280,"meta_title":7,"block_image":2281,"cover_image":2282,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2287,"title":2288,"plugin":43,"description":2289},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2291,"alt":2292,"name":7,"focus":7,"title":2292,"filename":2293,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1778],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2304,"created_at":2305,"published_at":2306,"updated_at":2307,"id":2308,"uuid":2309,"content":2310,"slug":2446,"full_slug":2447,"sort_by_date":48,"position":2448,"tag_list":2449,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":2450,"first_published_at":2306,"release_id":48,"lang":60,"path":1494,"alternates":2451,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2311,"faqs":2312,"title":2304,"topic":2329,"author":1543,"content":2344,"category":2430,"schedule":2438,"component":1478,"meta_info":2439,"cover_image":2442,"description":2441,"contributors":2445},"96d7fcda-e3db-4f35-935d-fd195032b834",[2313,2317,2321,2325],{"_uid":2314,"answer":2315,"question":2316,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2318,"answer":2319,"question":2320,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2322,"answer":2323,"question":2324,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2326,"answer":2327,"question":2328,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2330,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2342,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2343,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2331,"component":39,"meta_info":2339,"block_image":2340,"cover_image":2341,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2332,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2337,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2333,"component":118,"meta_info":2334,"meta_title":7,"block_image":2335,"cover_image":2336,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":747,"content":2345},[2346,2366,2371,2374,2379,2382,2387,2409,2414,2418,2427],{"type":750,"content":2347},[2348,2350,2357,2358,2364],{"text":2349,"type":754},"Boxing is a sport about ",{"text":2351,"type":754,"marks":2352},"range",[2353],{"type":791,"attrs":2354},{"href":2355,"uuid":48,"anchor":48,"custom":2356,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1347,"type":754},{"text":2359,"type":754,"marks":2360},"distance",[2361],{"type":791,"attrs":2362},{"href":1555,"uuid":48,"anchor":48,"custom":2363,"target":804,"linktype":13},{},{"text":2365,"type":754},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":756,"attrs":2367,"content":2368},{"level":758},[2369],{"text":2370,"type":754},"Step Behind The Jab",{"type":750,"content":2372},[2373],{"text":2319,"type":754},{"type":756,"attrs":2375,"content":2376},{"level":758},[2377],{"text":2378,"type":754},"Front Foot Defense",{"type":750,"content":2380},[2381],{"text":2323,"type":754},{"type":756,"attrs":2383,"content":2384},{"level":758},[2385],{"text":2386,"type":754},"Cutting Off The Ring",{"type":750,"content":2388},[2389,2391,2398,2400,2407],{"text":2390,"type":754},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2392,"type":754,"marks":2393},"outside fighter",[2394],{"type":791,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"custom":2397,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2399,"type":754},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2401,"type":754,"marks":2402},"jab",[2403],{"type":791,"attrs":2404},{"href":2405,"uuid":48,"anchor":48,"custom":2406,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2408,"type":754}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":756,"attrs":2410,"content":2411},{"level":758},[2412],{"text":2413,"type":754},"The Takeaway",{"type":750,"content":2415},[2416],{"text":2417,"type":754},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":750,"content":2419},[2420,2421,2426],{"text":1742,"type":754},{"text":1744,"type":754,"marks":2422},[2423],{"type":791,"attrs":2424},{"href":1983,"uuid":48,"anchor":48,"custom":2425,"target":804,"linktype":13},{},{"text":1750,"type":754},{"type":750,"content":2428},[2429],{"text":1754,"type":754},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2431,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2436,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2432,"component":118,"meta_info":2433,"meta_title":7,"block_image":2434,"cover_image":2435,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2440,"title":2304,"plugin":43,"description":2441},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2443,"alt":2304,"name":7,"focus":48,"title":2304,"filename":2444,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1778],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2453,"created_at":2454,"published_at":2455,"updated_at":2456,"id":2457,"uuid":2458,"content":2459,"slug":2858,"full_slug":2859,"sort_by_date":48,"position":2860,"tag_list":2861,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":2862,"first_published_at":2455,"release_id":48,"lang":60,"path":1494,"alternates":2863,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2460,"faqs":2461,"title":2453,"topic":2470,"author":2485,"content":2486,"category":2839,"schedule":2847,"component":1478,"meta_info":2848,"cover_image":2852,"description":2856,"contributors":2857},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2462,2466],{"_uid":2463,"answer":2464,"question":2465,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2467,"answer":2468,"question":2469,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2471,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2483,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2472,"component":39,"meta_info":2480,"block_image":2481,"cover_image":2482,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2473,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2478,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2474,"component":118,"meta_info":2475,"meta_title":7,"block_image":2476,"cover_image":2477,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":747,"content":2487},[2488,2493,2507,2521,2526,2530,2535,2539,2577,2581,2586,2590,2594,2599,2603,2608,2622,2626,2646,2651,2655,2659,2717,2722,2726,2730,2756,2769,2774,2778,2782,2809,2813,2818,2822,2826,2836],{"type":756,"attrs":2489,"content":2490},{"level":758},[2491],{"text":2492,"type":754},"How to Stay Motivated to Work Out",{"type":750,"content":2494},[2495,2497,2505],{"text":2496,"type":754},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2498,"type":754,"marks":2499},"New Year’s Resolutions",[2500,2504],{"type":791,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"custom":2503,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2088},{"text":2506,"type":754},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":750,"content":2508},[2509,2511,2519],{"text":2510,"type":754},"But what happens if you're looking for motivation to work out in the ",{"text":2512,"type":754,"marks":2513},"middle of summer",[2514,2518],{"type":791,"attrs":2515},{"href":2516,"uuid":48,"anchor":48,"custom":2517,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2088},{"text":2520,"type":754}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":756,"attrs":2522,"content":2523},{"level":758},[2524],{"text":2525,"type":754},"Motivation vs. Determination",{"type":750,"content":2527},[2528],{"text":2529,"type":754},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":756,"attrs":2531,"content":2532},{"level":777},[2533],{"text":2534,"type":754},"Motivation",{"type":750,"content":2536},[2537],{"text":2538,"type":754},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":808,"content":2540},[2541,2547,2553,2559,2565,2571],{"type":811,"content":2542},[2543],{"type":750,"content":2544},[2545],{"text":2546,"type":754},"Movies",{"type":811,"content":2548},[2549],{"type":750,"content":2550},[2551],{"text":2552,"type":754},"Books",{"type":811,"content":2554},[2555],{"type":750,"content":2556},[2557],{"text":2558,"type":754},"Quotes",{"type":811,"content":2560},[2561],{"type":750,"content":2562},[2563],{"text":2564,"type":754},"Speeches",{"type":811,"content":2566},[2567],{"type":750,"content":2568},[2569],{"text":2570,"type":754},"Social media posts",{"type":811,"content":2572},[2573],{"type":750,"content":2574},[2575],{"text":2576,"type":754},"Success stories",{"type":750,"content":2578},[2579],{"text":2580,"type":754},"These are things that essentially make you want to start something, like a workout.",{"type":756,"attrs":2582,"content":2583},{"level":777},[2584],{"text":2585,"type":754},"Determination",{"type":750,"content":2587},[2588],{"text":2589,"type":754},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":750,"content":2591},[2592],{"text":2593,"type":754},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":756,"attrs":2595,"content":2596},{"level":758},[2597],{"text":2598,"type":754},"Finding That Drive",{"type":750,"content":2600},[2601],{"text":2602,"type":754},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":756,"attrs":2604,"content":2605},{"level":777},[2606],{"text":2607,"type":754},"Working Out at Home",{"type":750,"content":2609},[2610,2612,2620],{"text":2611,"type":754},"The wonderful thing about ",{"text":2613,"type":754,"marks":2614},"working out from home",[2615,2619],{"type":791,"attrs":2616},{"href":2617,"uuid":48,"anchor":48,"custom":2618,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2088},{"text":2621,"type":754}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":750,"content":2623},[2624],{"text":2625,"type":754},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":808,"content":2627},[2628,2634,2640],{"type":811,"content":2629},[2630],{"type":750,"content":2631},[2632],{"text":2633,"type":754},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":811,"content":2635},[2636],{"type":750,"content":2637},[2638],{"text":2639,"type":754},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":811,"content":2641},[2642],{"type":750,"content":2643},[2644],{"text":2645,"type":754},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":756,"attrs":2647,"content":2648},{"level":777},[2649],{"text":2650,"type":754},"Staying Committed to Exercising Daily",{"type":750,"content":2652},[2653],{"text":2654,"type":754},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":750,"content":2656},[2657],{"text":2658,"type":754},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":808,"content":2660},[2661,2667,2673,2679,2691,2705],{"type":811,"content":2662},[2663],{"type":750,"content":2664},[2665],{"text":2666,"type":754},"Outdoor walks/hikes in nature",{"type":811,"content":2668},[2669],{"type":750,"content":2670},[2671],{"text":2672,"type":754},"Easy pace swims",{"type":811,"content":2674},[2675],{"type":750,"content":2676},[2677],{"text":2678,"type":754},"Sauna sessions",{"type":811,"content":2680},[2681],{"type":750,"content":2682},[2683],{"text":2684,"type":754,"marks":2685},"Low-intensity yoga",[2686,2690],{"type":791,"attrs":2687},{"href":2688,"uuid":48,"anchor":48,"custom":2689,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2088},{"type":811,"content":2692},[2693],{"type":750,"content":2694},[2695,2703],{"text":2696,"type":754,"marks":2697},"Mobility work",[2698,2702],{"type":791,"attrs":2699},{"href":2700,"uuid":48,"anchor":48,"custom":2701,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2088},{"text":2704,"type":754}," ",{"type":811,"content":2706},[2707],{"type":750,"content":2708},[2709],{"text":2710,"type":754,"marks":2711},"Stretching",[2712,2716],{"type":791,"attrs":2713},{"href":2714,"uuid":48,"anchor":48,"custom":2715,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2088},{"type":756,"attrs":2718,"content":2719},{"level":777},[2720],{"text":2721,"type":754},"Morning Workouts Before Starting the Day",{"type":750,"content":2723},[2724],{"text":2725,"type":754},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":750,"content":2727},[2728],{"text":2729,"type":754},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":808,"content":2731},[2732,2738,2744,2750],{"type":811,"content":2733},[2734],{"type":750,"content":2735},[2736],{"text":2737,"type":754},"Turning off electronics the last hour",{"type":811,"content":2739},[2740],{"type":750,"content":2741},[2742],{"text":2743,"type":754},"Sleeping in a blacked-out environment",{"type":811,"content":2745},[2746],{"type":750,"content":2747},[2748],{"text":2749,"type":754},"Getting to bed at the same time each night",{"type":811,"content":2751},[2752],{"type":750,"content":2753},[2754],{"text":2755,"type":754},"Set out your workout clothes the night before",{"type":750,"content":2757},[2758,2760,2768],{"text":2759,"type":754},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2761,"type":754,"marks":2762},"H.I.I.T. session",[2763,2767],{"type":791,"attrs":2764},{"href":2765,"uuid":48,"anchor":48,"custom":2766,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2088},{"text":1006,"type":754},{"type":756,"attrs":2770,"content":2771},{"level":777},[2772],{"text":2773,"type":754},"End-of-Day Workouts",{"type":750,"content":2775},[2776],{"text":2777,"type":754},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":750,"content":2779},[2780],{"text":2781,"type":754},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":808,"content":2783},[2784,2797,2803],{"type":811,"content":2785},[2786],{"type":750,"content":2787},[2788,2790,2795],{"text":2789,"type":754},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2791,"type":754,"marks":2792},"“why” ",[2793],{"type":2794},"italic",{"text":2796,"type":754},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":811,"content":2798},[2799],{"type":750,"content":2800},[2801],{"text":2802,"type":754},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":811,"content":2804},[2805],{"type":750,"content":2806},[2807],{"text":2808,"type":754},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":750,"content":2810},[2811],{"text":2812,"type":754},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":756,"attrs":2814,"content":2815},{"level":758},[2816],{"text":2817,"type":754},"Plan Then Execute",{"type":750,"content":2819},[2820],{"text":2821,"type":754},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":756,"attrs":2823,"content":2824},{"level":758},[2825],{"text":1738,"type":754},{"type":750,"content":2827},[2828,2829,2835],{"text":1742,"type":754},{"text":1744,"type":754,"marks":2830},[2831,2834],{"type":791,"attrs":2832},{"href":1983,"uuid":48,"anchor":48,"custom":2833,"target":804,"linktype":13},{},{"type":2088},{"text":1750,"type":754},{"type":750,"content":2837},[2838],{"text":1754,"type":754},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2840,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2845,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2841,"component":118,"meta_info":2842,"meta_title":7,"block_image":2843,"cover_image":2844,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2849,"title":2850,"plugin":43,"description":2851},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2853,"alt":2854,"name":7,"focus":7,"title":2854,"filename":2855,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1778],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2865,"created_at":2866,"published_at":2867,"updated_at":2868,"id":2869,"uuid":2870,"content":2871,"slug":3126,"full_slug":3127,"sort_by_date":48,"position":3128,"tag_list":3129,"is_startpage":9,"parent_id":1491,"meta_data":48,"group_id":3130,"first_published_at":2867,"release_id":48,"lang":60,"path":1494,"alternates":3131,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2872,"faqs":2873,"title":2865,"topic":2894,"author":2909,"content":2910,"category":3107,"schedule":3115,"component":1478,"meta_info":3116,"cover_image":3120,"description":3124,"contributors":3125},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2874,2878,2882,2886,2890],{"_uid":2875,"answer":2876,"question":2877,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2879,"answer":2880,"question":2881,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2883,"answer":2884,"question":2885,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2887,"answer":2888,"question":2889,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2891,"answer":2892,"question":2893,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2895,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2907,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2896,"component":39,"meta_info":2904,"block_image":2905,"cover_image":2906,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2897,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2902,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2903,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2898,"component":118,"meta_info":2899,"meta_title":7,"block_image":2900,"cover_image":2901,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":747,"content":2911},[2912,2926,2930,2934,2938,2942,2946,2949,2954,2959,2973,2978,2982,2987,2991,2996,3010,3014,3018,3032,3046,3050,3054,3068,3073,3077,3090,3094,3104],{"type":750,"content":2913},[2914,2916,2924],{"text":2915,"type":754},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2917,"type":754,"marks":2918},"interval training",[2919,2923],{"type":791,"attrs":2920},{"href":2921,"uuid":48,"anchor":48,"custom":2922,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2088},{"text":2925,"type":754}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":750,"content":2927},[2928],{"text":2929,"type":754},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":756,"attrs":2931,"content":2932},{"level":758},[2933],{"text":2877,"type":754},{"type":750,"content":2935},[2936],{"text":2937,"type":754},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":750,"content":2939},[2940],{"text":2941,"type":754},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":756,"attrs":2943,"content":2944},{"level":758},[2945],{"text":2881,"type":754},{"type":750,"content":2947},[2948],{"text":2880,"type":754},{"type":756,"attrs":2950,"content":2951},{"level":758},[2952],{"text":2953,"type":754},"Unique Benefits of HIIT",{"type":756,"attrs":2955,"content":2956},{"level":777},[2957],{"text":2958,"type":754},"Maximum Effectiveness in Less Time",{"type":750,"content":2960},[2961,2963,2971],{"text":2962,"type":754},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2964,"type":754,"marks":2965},"25-30% more calories",[2966,2970],{"type":791,"attrs":2967},{"href":2968,"uuid":48,"anchor":48,"custom":2969,"target":804,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2088},{"text":2972,"type":754}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":756,"attrs":2974,"content":2975},{"level":777},[2976],{"text":2977,"type":754},"Tones Muscle",{"type":750,"content":2979},[2980],{"text":2981,"type":754},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":756,"attrs":2983,"content":2984},{"level":777},[2985],{"text":2986,"type":754},"Adds Variety",{"type":750,"content":2988},[2989],{"text":2990,"type":754},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":756,"attrs":2992,"content":2993},{"level":777},[2994],{"text":2995,"type":754},"Improves Cardiovascular Health",{"type":750,"content":2997},[2998,3000,3008],{"text":2999,"type":754},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":3001,"type":754,"marks":3002},"greater improvements in blood pressure",[3003,3007],{"type":791,"attrs":3004},{"href":3005,"uuid":48,"anchor":48,"custom":3006,"target":804,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2088},{"text":3009,"type":754}," and blood sugar than moderate-intensity workouts. ",{"type":756,"attrs":3011,"content":3012},{"level":758},[3013],{"text":2889,"type":754},{"type":750,"content":3015},[3016],{"text":3017,"type":754},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":750,"content":3019},[3020,3022,3030],{"text":3021,"type":754},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":3023,"type":754,"marks":3024},"roadwork",[3025,3029],{"type":791,"attrs":3026},{"href":3027,"uuid":48,"anchor":48,"custom":3028,"target":804,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2088},{"text":3031,"type":754},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":750,"content":3033},[3034,3036,3044],{"text":3035,"type":754},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3037,"type":754,"marks":3038},"HIIT jump rope workout",[3039,3043],{"type":791,"attrs":3040},{"href":3041,"uuid":48,"anchor":48,"custom":3042,"target":804,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2088},{"text":3045,"type":754}," for a full-body cardio blast in just minutes.",{"type":756,"attrs":3047,"content":3048},{"level":758},[3049],{"text":2893,"type":754},{"type":750,"content":3051},[3052],{"text":3053,"type":754},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":750,"content":3055},[3056,3058,3066],{"text":3057,"type":754},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3059,"type":754,"marks":3060},"10 minutes of HIIT boxing",[3061,3065],{"type":791,"attrs":3062},{"href":3063,"uuid":48,"anchor":48,"custom":3064,"target":804,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2088},{"text":3067,"type":754}," and feel the difference with just one workout.",{"type":756,"attrs":3069,"content":3070},{"level":758},[3071],{"text":3072,"type":754},"Hit With HIIT",{"type":750,"content":3074},[3075],{"text":3076,"type":754},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":750,"content":3078},[3079,3081,3089],{"text":3080,"type":754},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3082,"type":754,"marks":3083},"FightCamp’s extensive library of HIIT workouts",[3084,3088],{"type":791,"attrs":3085},{"href":3086,"uuid":48,"anchor":48,"custom":3087,"target":804,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2088},{"text":2259,"type":754},{"type":756,"attrs":3091,"content":3092},{"level":758},[3093],{"text":1738,"type":754},{"type":750,"content":3095},[3096,3097,3103],{"text":1742,"type":754},{"text":1744,"type":754,"marks":3098},[3099,3102],{"type":791,"attrs":3100},{"href":1983,"uuid":48,"anchor":48,"custom":3101,"target":804,"linktype":13},{},{"type":2088},{"text":1750,"type":754},{"type":750,"content":3105},[3106],{"text":1754,"type":754},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3108,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3113,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3114,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3109,"component":118,"meta_info":3110,"meta_title":7,"block_image":3111,"cover_image":3112,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":3117,"title":3118,"plugin":43,"description":3119},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":3121,"alt":3122,"name":7,"focus":7,"title":3122,"filename":3123,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1778],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1478,"created_at":3133,"published_at":3134,"updated_at":3135,"id":3136,"uuid":3137,"content":3138,"slug":1478,"full_slug":3159,"sort_by_date":48,"position":446,"tag_list":3160,"is_startpage":9,"parent_id":3161,"meta_data":48,"group_id":3162,"first_published_at":3163,"release_id":48,"lang":60,"path":7,"alternates":3164,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3139,"component":3140,"meta_info":3141,"custom_content_list":3143},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3142,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3144,3149,3154],{"_uid":3145,"label":3146,"value":3147,"dev_id":3148,"component":754},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3150,"label":3151,"value":3152,"dev_id":3153,"component":754},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3155,"label":3156,"value":3157,"dev_id":3158,"component":754},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892829374]