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The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. HIIT workouts are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can get in an effective workout.","What is HIIT?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"01f3f6c5-e388-4a01-846e-5bb07380aa97","Spend 5 to 15 minutes to get your body warmed up and ready to work. You should never skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.","Fourth of July HIIT Workout: Warm-Up",{"_uid":676,"answer":677,"question":678,"component":670},"bed30309-e035-4281-93b1-6b255b6bfbe5","Start standing upright with your legs together and your arms at your sides. Hop up in the air and spread your legs out to the sides while stretching your arms overhead. Jump back to your starting position with your feet back together and arms at your sides. Repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 1 - Jumping Jacks",{"_uid":680,"answer":681,"question":682,"component":670},"3f0735f7-048a-49ca-a025-82fbb220cc05","Start in a standing position, with your feet about shoulder-width apart. Squat down and place your hands on the ground. Jump your legs back, extending your body, and landing on your toes in a plank position. Do a push-up.  If a regular push-up is too hard, you can move to your knees. Jump your feet back up towards your hands. Stand up and jump in the air, extending your hands up to the sky. Land softly back down and repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 2 - Burpees",{"_uid":684,"answer":685,"question":686,"component":670},"a0fb5e93-b194-460c-9d77-962daa7e55ab","Start in a standing position, with your feet a few inches apart. Lunge forward with your left foot until your knee is at a 90-degree angle, making sure that your knee does not extend past your left toes. Your right knee will also be at a 90-degree angle as it gets close to or touches the ground. Push back up and bring your right foot up to meet your left. Repeat with your right foot first. Continue, alternating legs for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 3 - Lunges",{"_uid":688,"answer":689,"question":690,"component":670},"2f22adc5-a3f2-415d-845d-8231a94c15a0","Start in a high-plank/push-up position. Lower your body down until your elbows are at a 90-degree angle. Push yourself back up. Repeat for 20 seconds. 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Be sure to incorporate some static stretching in your cool down as well so that your muscles can stay loose as you ease back into your day.","Fourth of July HIIT Workout: Cool Down",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":227,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":726,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":735,"content":736},"doc",[737,764,771,791,811,816,820,824,829,833,867,872,878,906,911,916,928,980,984,989,998,1036,1040,1045,1054,1079,1083,1088,1092,1097,1117,1137,1146,1150,1154,1190,1195],{"type":738,"content":739},"paragraph",[740,743,749,757,762],{"text":741,"type":742},"Let’s be honest--who doesn’t love fireworks, parades, barbecues, and summer fun? Oh, and of course celebrating our nation’s independence! It’s the Fourth of July! So why not bust out some music, and grab some friends and family and fit in a fun, ","text",{"text":744,"type":742,"marks":745}," ",[746],{"type":747,"attrs":748},"styled",{"class":7},{"text":750,"type":742,"marks":751},"HIIT workout",[752],{"type":753,"attrs":754},"link",{"href":755,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout","_blank",{"text":758,"type":742,"marks":759},"  ",[760],{"type":747,"attrs":761},{"class":7},{"text":763,"type":742},"before diving into the pool!",{"type":765,"attrs":766,"content":768},"heading",{"level":767},2,[769],{"text":770,"type":742},"What Is HIIT?",{"type":738,"content":772},[773,775,779,785,789],{"text":774,"type":742},"HIIT or High-Intensity Interval Training is used by athletes of all levels, especially boxers - from beginners to pros. The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. ",{"text":744,"type":742,"marks":776},[777],{"type":747,"attrs":778},{"class":7},{"text":780,"type":742,"marks":781},"HIIT workouts",[782],{"type":753,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{"text":758,"type":742,"marks":786},[787],{"type":747,"attrs":788},{"class":7},{"text":790,"type":742},"are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can fit in an effective boxing workout.",{"type":738,"content":792},[793,795,799,805,809],{"text":794,"type":742},"Boxers often incorporate HIIT workouts into their conditioning routines and training regimens to build endurance and improve power. Several ",{"text":744,"type":742,"marks":796},[797],{"type":747,"attrs":798},{"class":7},{"text":800,"type":742,"marks":801},"FightCamp",[802],{"type":753,"attrs":803},{"href":804,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":758,"type":742,"marks":806},[807],{"type":747,"attrs":808},{"class":7},{"text":810,"type":742},"workouts include HIIT exercises accompanying the classic boxing combo rounds.",{"type":765,"attrs":812,"content":813},{"level":767},[814],{"text":815,"type":742},"The Workout",{"type":738,"content":817},[818],{"text":819,"type":742},"In this workout, we will go through 4 rounds, each with 4 exercises. We’ll perform each exercise for 20 seconds, followed by 10 seconds of rest, with 30 seconds of rest between rounds.",{"type":738,"content":821},[822],{"text":823,"type":742},"You won’t need any equipment for this workout as all of the exercises use just your bodyweight. This routine can be performed anywhere: at home, in your hotel room, or better yet, outside! Start your Fourth of July weekend off right with this heart-pumping boxer HIIT circuit!",{"type":765,"attrs":825,"content":826},{"level":767},[827],{"text":828,"type":742},"Warm-Up",{"type":738,"content":830},[831],{"text":832,"type":742},"Spend 5 to 15 minutes to get your body warmed up and ready to work. No boxer should ever skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.",{"type":738,"content":834},[835,837,841,847,851,853,857,861,865],{"text":836,"type":742},"Here is a ",{"text":744,"type":742,"marks":838},[839],{"type":747,"attrs":840},{"class":7},{"text":842,"type":742,"marks":843},"great warm-up video",[844],{"type":753,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.youtube.com/watch?v=AvxRR1IDWvk",{"text":758,"type":742,"marks":848},[849],{"type":747,"attrs":850},{"class":7},{"text":852,"type":742},"with ",{"text":744,"type":742,"marks":854},[855],{"type":747,"attrs":856},{"class":7},{"text":800,"type":742,"marks":858},[859],{"type":753,"attrs":860},{"href":804,"uuid":48,"anchor":48,"target":756,"linktype":48},{"text":758,"type":742,"marks":862},[863],{"type":747,"attrs":864},{"class":7},{"text":866,"type":742},"Trainer Shanie 'Smash' for pre-workout dynamic stretching.",{"type":765,"attrs":868,"content":869},{"level":767},[870],{"text":871,"type":742},"HIIT Drills",{"type":765,"attrs":873,"content":875},{"level":874},3,[876],{"text":877,"type":742},"Jumping Jacks (20 seconds)",{"type":879,"content":880},"bullet_list",[881,888,894,900],{"type":882,"content":883},"list_item",[884],{"type":738,"content":885},[886],{"text":887,"type":742},"Start standing upright with your legs together and your arms at your sides",{"type":882,"content":889},[890],{"type":738,"content":891},[892],{"text":893,"type":742},"Hop up in the air and spread your legs out to the sides while stretching your arms overhead",{"type":882,"content":895},[896],{"type":738,"content":897},[898],{"text":899,"type":742},"Jump back to your starting position with your feet back together and arms at your sides",{"type":882,"content":901},[902],{"type":738,"content":903},[904],{"text":905,"type":742},"Repeat for 20 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ground",{"type":882,"content":943},[944],{"type":738,"content":945},[946],{"text":947,"type":742},"Jump your legs back, extending your body, and landing on your toes in a plank position",{"type":882,"content":949},[950,954],{"type":738,"content":951},[952],{"text":953,"type":742},"Do a push-up",{"type":879,"content":955},[956],{"type":882,"content":957},[958],{"type":738,"content":959},[960],{"text":961,"type":742},"If a regular push-up is too hard, you can move to your knees",{"type":882,"content":963},[964],{"type":738,"content":965},[966],{"text":967,"type":742},"Jump your feet back up towards your hands",{"type":882,"content":969},[970],{"type":738,"content":971},[972],{"text":973,"type":742},"Stand up and jump in the air, extending your hands up to the sky",{"type":882,"content":975},[976],{"type":738,"content":977},[978],{"text":979,"type":742},"Land softly back down and repeat for 20 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toes",{"type":882,"content":1013},[1014],{"type":738,"content":1015},[1016],{"text":1017,"type":742},"Your right knee will also be at a 90-degree angle as it gets close to or touches the ground",{"type":882,"content":1019},[1020],{"type":738,"content":1021},[1022],{"text":1023,"type":742},"Push back up and bring your right foot up to meet your left",{"type":882,"content":1025},[1026],{"type":738,"content":1027},[1028],{"text":1029,"type":742},"Repeat with your right foot first",{"type":882,"content":1031},[1032],{"type":738,"content":1033},[1034],{"text":1035,"type":742},"Continue, alternating legs for 20 seconds",{"type":765,"attrs":1037,"content":1038},{"level":874},[1039],{"text":910,"type":742},{"type":765,"attrs":1041,"content":1042},{"level":874},[1043],{"text":1044,"type":742},"Push-Ups (20 seconds)",{"type":917,"attrs":1046},{"id":919,"body":1047},[1048],{"_uid":1049,"image":1050,"component":927},"i-1698c3e4-d1a9-4321-b47d-3bf447fec9fe",{"id":1051,"alt":1052,"name":7,"focus":48,"title":1052,"filename":1053,"copyright":7,"fieldtype":50},3409168,"Tommy Duquette Doing Push Ups","https://a.storyblok.com/f/115220/1100x1100/adb8e10aa8/tommy-duquette-doing-push-ups.jpeg",{"type":879,"content":1055},[1056,1062,1068,1074],{"type":882,"content":1057},[1058],{"type":738,"content":1059},[1060],{"text":1061,"type":742},"Start in a high-plank/push-up position",{"type":882,"content":1063},[1064],{"type":738,"content":1065},[1066],{"text":1067,"type":742},"Lower your body down until your elbows are at a 90-degree angle",{"type":882,"content":1069},[1070],{"type":738,"content":1071},[1072],{"text":1073,"type":742},"Push yourself back up",{"type":882,"content":1075},[1076],{"type":738,"content":1077},[1078],{"text":905,"type":742},{"type":738,"content":1080},[1081],{"text":1082,"type":742},"If you can't do a full push-up, that's fine! Start on your knees instead of on your toes.",{"type":765,"attrs":1084,"content":1085},{"level":874},[1086],{"text":1087,"type":742},"Rest (30 seconds)",{"type":738,"content":1089},[1090],{"text":1091,"type":742},"This is 1 round/set. Repeat the round 3 more times.",{"type":765,"attrs":1093,"content":1094},{"level":767},[1095],{"text":1096,"type":742},"Cool-Down",{"type":738,"content":1098},[1099,1101,1105,1111,1115],{"text":1100,"type":742},"Finishing your workout with a ",{"text":744,"type":742,"marks":1102},[1103],{"type":747,"attrs":1104},{"class":7},{"text":1106,"type":742,"marks":1107},"cool-down routine",[1108],{"type":753,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":758,"type":742,"marks":1112},[1113],{"type":747,"attrs":1114},{"class":7},{"text":1116,"type":742},"helps you bring your heart rate down gradually and stretch your muscles. This will help prevent injury and allow you to focus on breathing.",{"type":738,"content":1118},[1119,1121,1125,1131,1135],{"text":1120,"type":742},"Be sure to incorporate some ",{"text":744,"type":742,"marks":1122},[1123],{"type":747,"attrs":1124},{"class":7},{"text":1126,"type":742,"marks":1127},"static stretching",[1128],{"type":753,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":758,"type":742,"marks":1132},[1133],{"type":747,"attrs":1134},{"class":7},{"text":1136,"type":742},"in your cool down as well so that your muscles can stay loose as you ease back into your day.",{"type":917,"attrs":1138},{"id":919,"body":1139},[1140],{"_uid":1141,"image":1142,"component":927},"i-973f4581-eaac-4291-a0f0-b24b0b272bcd",{"id":1143,"alt":1144,"name":7,"focus":48,"title":1144,"filename":1145,"copyright":7,"fieldtype":50},3409176,"Aaron Swenson Stretching In Downward Dog","https://a.storyblok.com/f/115220/1100x1100/4da1397b4e/aaron-swenson-stretching-in-downward-dog.jpeg",{"type":738,"content":1147},[1148],{"text":1149,"type":742},"HIIT-style workouts are great when you’re limited on time, and most don’t require any equipment, so they’re perfect for on-the-go and holiday weekend boxing training when you may be away from home.",{"type":738,"content":1151},[1152],{"text":1153,"type":742},"But now, it’s time to celebrate--fire up those grills and bring on the Independence Day celebration! Happy Fourth of July, everyone!",{"type":738,"content":1155},[1156,1158,1162,1168,1172,1174,1178,1184,1188],{"text":1157,"type":742},"For more content like this - ",{"text":744,"type":742,"marks":1159},[1160],{"type":747,"attrs":1161},{"class":7},{"text":1163,"type":742,"marks":1164},"subscribe",[1165],{"type":753,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"target":756,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":758,"type":742,"marks":1169},[1170],{"type":747,"attrs":1171},{"class":7},{"text":1173,"type":742},"to FightCamp's ",{"text":744,"type":742,"marks":1175},[1176],{"type":747,"attrs":1177},{"class":7},{"text":1179,"type":742,"marks":1180},"YouTube channel",[1181],{"type":753,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://bit.ly/3oYefXf",{"text":758,"type":742,"marks":1185},[1186],{"type":747,"attrs":1187},{"class":7},{"text":1189,"type":742},"to get a constant stream of free workouts, tips, and tricks from FightCamp’s professional boxers, kickboxers, and MMA fighters.",{"type":765,"attrs":1191,"content":1192},{"level":874},[1193],{"text":1194,"type":742},"Related Articles",{"type":738,"content":1196},[1197,1203,1205,1211,1212,1217,1218,1224,1225],{"text":1198,"type":742,"marks":1199},"3-Month Summer Body Workout Plan For Women: Month 1",[1200],{"type":753,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1204},"hard_break",{"text":1206,"type":742,"marks":1207},"QUICK 15-Minute Summer Workout Routine",[1208],{"type":753,"attrs":1209},{"href":1210,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1204},{"text":1213,"type":742,"marks":1214},"HIIT Jump Rope Workout For Quick Cardio Training",[1215],{"type":753,"attrs":1216},{"href":784,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1204},{"text":1219,"type":742,"marks":1220},"Men's At-Home Workout Routine To Get Ripped This Summer",[1221],{"type":753,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"type":1204},{"text":1226,"type":742,"marks":1227},"(8) BEST Arm Toning Exercises For Summer",[1228],{"type":753,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1232,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1237,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1233,"component":118,"meta_info":1234,"meta_title":7,"block_image":1235,"cover_image":1236,"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},[],[],"2021-07-02 00:00","article",{"_uid":1242,"title":657,"plugin":43,"description":1243},"83e535d7-0f6d-49cd-aadc-ed854f836f2a","Bring on the heat--and those sparklers! It’s time for a Fourth of July HIIT workout! Get in a sweat session before hitting the pool and weekend barbecues.",{"id":1245,"alt":657,"name":7,"focus":48,"title":657,"filename":1246,"copyright":7,"fieldtype":50},3409148,"https://a.storyblok.com/f/115220/2400x990/3f7865e308/fireworks-hiit-4th-of-july-weekend-workout-for-boxers.jpeg",[],"fireworks-hiit-4th-of-july-weekend-workout-for-boxers","blogs/fireworks-hiit-4th-of-july-weekend-workout-for-boxers",-1370,[],60887917,"5b194942-bce5-42ed-b592-ce87e894e117","2021-07-02T02:25:00.000Z",[],["Reactive",1257],[1258,1613,1957,2372,2650,3062],{"name":1259,"created_at":1260,"published_at":1261,"updated_at":1262,"id":1263,"uuid":1264,"content":1265,"slug":1604,"full_slug":1605,"sort_by_date":48,"position":1606,"tag_list":1607,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1609,"first_published_at":1610,"release_id":48,"lang":60,"path":1611,"alternates":1612,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1266,"faqs":1267,"title":1259,"topic":1280,"author":1295,"content":1296,"category":1585,"schedule":1593,"component":1240,"meta_info":1594,"cover_image":1598,"description":1602,"contributors":1603},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1268,1272,1276],{"_uid":1269,"answer":1270,"question":1271,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1273,"answer":1274,"question":1275,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1277,"answer":1278,"question":1279,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1281,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1293,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1282,"component":39,"meta_info":1290,"block_image":1291,"cover_image":1292,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1283,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1284,"component":118,"meta_info":1285,"meta_title":7,"block_image":1286,"cover_image":1287,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":735,"content":1297},[1298,1313,1317,1329,1334,1339,1369,1374,1401,1406,1428,1433,1455,1460,1482,1487,1514,1519,1535,1539,1563,1568,1581],{"type":738,"content":1299},[1300,1302,1311],{"text":1301,"type":742},"Post-workout ",{"text":1303,"type":742,"marks":1304},"stretches",[1305,1309],{"type":753,"attrs":1306},{"href":1307,"uuid":48,"anchor":48,"custom":1308,"target":756,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1310},"underline",{"text":1312,"type":742}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":765,"attrs":1314,"content":1315},{"level":767},[1316],{"text":1271,"type":742},{"type":738,"content":1318},[1319,1327],{"text":1320,"type":742,"marks":1321},"Research",[1322,1326],{"type":753,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"custom":1325,"target":756,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1310},{"text":1328,"type":742}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":765,"attrs":1330,"content":1331},{"level":767},[1332],{"text":1333,"type":742},"7 Stretches to Help You Recover Post-Workout",{"type":765,"attrs":1335,"content":1336},{"level":874},[1337],{"text":1338,"type":742},"Shoulder Flossing",{"type":1340,"attrs":1341,"content":1344},"ordered_list",{"order":1342},{"order":1343},1,[1345,1351,1357,1363],{"type":882,"content":1346},[1347],{"type":738,"content":1348},[1349],{"text":1350,"type":742},"Start in a standing position.",{"type":882,"content":1352},[1353],{"type":738,"content":1354},[1355],{"text":1356,"type":742},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":882,"content":1358},[1359],{"type":738,"content":1360},[1361],{"text":1362,"type":742},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":882,"content":1364},[1365],{"type":738,"content":1366},[1367],{"text":1368,"type":742},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":765,"attrs":1370,"content":1371},{"level":874},[1372],{"text":1373,"type":742},"World's Greatest Stretch ",{"type":1340,"attrs":1375,"content":1376},{"order":1343},[1377,1383,1389,1395],{"type":882,"content":1378},[1379],{"type":738,"content":1380},[1381],{"text":1382,"type":742},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":882,"content":1384},[1385],{"type":738,"content":1386},[1387],{"text":1388,"type":742},"Next to the left hand, raise the left hand to the sky. ",{"type":882,"content":1390},[1391],{"type":738,"content":1392},[1393],{"text":1394,"type":742},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":882,"content":1396},[1397],{"type":738,"content":1398},[1399],{"text":1400,"type":742},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":765,"attrs":1402,"content":1403},{"level":874},[1404],{"text":1405,"type":742},"Kneeling Quad/Hip Flexor Stretch",{"type":1340,"attrs":1407,"content":1409},{"order":1408},{"order":1343},[1410,1416,1422],{"type":882,"content":1411},[1412],{"type":738,"content":1413},[1414],{"text":1415,"type":742},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":882,"content":1417},[1418],{"type":738,"content":1419},[1420],{"text":1421,"type":742},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":882,"content":1423},[1424],{"type":738,"content":1425},[1426],{"text":1427,"type":742},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":765,"attrs":1429,"content":1430},{"level":874},[1431],{"text":1432,"type":742},"Cat/Cow",{"type":1340,"attrs":1434,"content":1436},{"order":1435},{"order":1343},[1437,1443,1449],{"type":882,"content":1438},[1439],{"type":738,"content":1440},[1441],{"text":1442,"type":742},"Start on all fours, neutral spine. ",{"type":882,"content":1444},[1445],{"type":738,"content":1446},[1447],{"text":1448,"type":742},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":882,"content":1450},[1451],{"type":738,"content":1452},[1453],{"text":1454,"type":742},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":765,"attrs":1456,"content":1457},{"level":874},[1458],{"text":1459,"type":742},"Thread the Needle",{"type":1340,"attrs":1461,"content":1463},{"order":1462},{"order":1343},[1464,1470,1476],{"type":882,"content":1465},[1466],{"type":738,"content":1467},[1468],{"text":1469,"type":742},"Start on all fours. ",{"type":882,"content":1471},[1472],{"type":738,"content":1473},[1474],{"text":1475,"type":742},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":882,"content":1477},[1478],{"type":738,"content":1479},[1480],{"text":1481,"type":742},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":765,"attrs":1483,"content":1484},{"level":874},[1485],{"text":1486,"type":742},"Thread the Needle With a Twist ",{"type":1340,"attrs":1488,"content":1490},{"order":1489},{"order":1343},[1491,1496,1502,1508],{"type":882,"content":1492},[1493],{"type":738,"content":1494},[1495],{"text":1469,"type":742},{"type":882,"content":1497},[1498],{"type":738,"content":1499},[1500],{"text":1501,"type":742},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":882,"content":1503},[1504],{"type":738,"content":1505},[1506],{"text":1507,"type":742},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":882,"content":1509},[1510],{"type":738,"content":1511},[1512],{"text":1513,"type":742},"Return to the starting position.",{"type":765,"attrs":1515,"content":1516},{"level":874},[1517],{"text":1518,"type":742},"Scorpion Stretch (Prone) ",{"type":1340,"attrs":1520,"content":1522},{"order":1521},{"order":1343},[1523,1529],{"type":882,"content":1524},[1525],{"type":738,"content":1526},[1527],{"text":1528,"type":742},"Begin lying down, arms out in T. ",{"type":882,"content":1530},[1531],{"type":738,"content":1532},[1533],{"text":1534,"type":742},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":765,"attrs":1536,"content":1537},{"level":767},[1538],{"text":1279,"type":742},{"type":738,"content":1540},[1541,1543,1551,1553,1561],{"text":1542,"type":742},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1544,"type":742,"marks":1545},"range of motion improvements",[1546,1550],{"type":753,"attrs":1547},{"href":1548,"uuid":48,"anchor":48,"custom":1549,"target":756,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1310},{"text":1552,"type":742},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1554,"type":742,"marks":1555},"Studies",[1556,1560],{"type":753,"attrs":1557},{"href":1558,"uuid":48,"anchor":48,"custom":1559,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1310},{"text":1562,"type":742}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":765,"attrs":1564,"content":1565},{"level":767},[1566],{"text":1567,"type":742},"Train Like a Fighter",{"type":738,"content":1569},[1570,1572,1579],{"text":1571,"type":742},"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":800,"type":742,"marks":1573},[1574,1578],{"type":753,"attrs":1575},{"href":1576,"uuid":48,"anchor":48,"custom":1577,"target":756,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1310},{"text":1580,"type":742}," 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":738,"content":1582},[1583],{"text":1584,"type":742},"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":1586,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1591,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1587,"component":118,"meta_info":1588,"meta_title":7,"block_image":1589,"cover_image":1590,"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},[],[],"2023-01-26 00:00",{"_uid":1595,"title":1596,"plugin":43,"description":1597},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1599,"alt":1600,"name":7,"focus":7,"title":1600,"filename":1601,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1608],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1614,"created_at":1615,"published_at":1616,"updated_at":1617,"id":1618,"uuid":1619,"content":1620,"slug":1951,"full_slug":1952,"sort_by_date":48,"position":1953,"tag_list":1954,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1955,"first_published_at":1616,"release_id":48,"lang":60,"path":1611,"alternates":1956,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1621,"faqs":1622,"title":1614,"topic":1671,"author":1686,"content":1687,"category":1934,"schedule":1942,"component":1240,"meta_info":1943,"cover_image":1947,"description":1946,"contributors":1950},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1623,1627,1631,1635,1639,1643,1647,1651,1655,1659,1663,1667],{"_uid":1624,"answer":1625,"question":1626,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1628,"answer":1629,"question":1630,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1636,"answer":1637,"question":1638,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1640,"answer":1641,"question":1642,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1644,"answer":1645,"question":1646,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1648,"answer":1649,"question":1650,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1652,"answer":1653,"question":1654,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1656,"answer":1657,"question":1658,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1660,"answer":1661,"question":1662,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1664,"answer":1665,"question":1666,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1668,"answer":1669,"question":1670,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1672,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1684,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1673,"component":39,"meta_info":1681,"block_image":1682,"cover_image":1683,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1674,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1679,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1675,"component":118,"meta_info":1676,"meta_title":7,"block_image":1677,"cover_image":1678,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":735,"content":1688},[1689,1709,1721,1734,1739,1743,1755,1759,1773,1777,1782,1785,1789,1800,1812,1816,1819,1824,1835,1847,1851,1854,1859,1870,1874,1878,1882,1885,1890,1901,1905,1909,1913,1918,1922,1931],{"type":738,"content":1690},[1691,1693,1699,1701,1707],{"text":1692,"type":742},"Out of the ",{"text":1694,"type":742,"marks":1695},"six (6) basic punches",[1696],{"type":753,"attrs":1697},{"href":1698,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1700,"type":742}," in boxing, punch number one is the ",{"text":1702,"type":742,"marks":1703},"jab",[1704],{"type":753,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1708,"type":742},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":738,"content":1710},[1711,1713,1719],{"text":1712,"type":742},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1714,"type":742,"marks":1715},"Coach PJ",[1716],{"type":753,"attrs":1717},{"href":1718,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1720,"type":742}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":917,"attrs":1722},{"id":1723,"body":1724},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1725],{"_uid":1726,"link":1727,"image":1729,"title":1731,"component":1733},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1728,"linktype":13,"fieldtype":14,"cached_url":1728},"https://youtu.be/JM-8c3EqwZg",{"id":1730,"alt":1731,"name":7,"focus":48,"title":1731,"filename":1732,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":765,"attrs":1735,"content":1736},{"level":767},[1737],{"text":1738,"type":742},"5 Most Common Jab Mistakes",{"type":765,"attrs":1740,"content":1741},{"level":874},[1742],{"text":1634,"type":742},{"type":917,"attrs":1744},{"id":1723,"body":1745},[1746],{"url":1747,"_uid":1749,"image":1750,"component":927,"copyright_details":1754},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1751,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1753,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":738,"content":1756},[1757],{"text":1758,"type":742},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":879,"content":1760},[1761,1767],{"type":882,"content":1762},[1763],{"type":738,"content":1764},[1765],{"text":1766,"type":742},"While extending the arm to punch",{"type":882,"content":1768},[1769],{"type":738,"content":1770},[1771],{"text":1772,"type":742},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":738,"content":1774},[1775],{"text":1776,"type":742},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":765,"attrs":1778,"content":1779},{"level":874},[1780],{"text":1781,"type":742},"How To Fix It:",{"type":738,"content":1783},[1784],{"text":1637,"type":742},{"type":765,"attrs":1786,"content":1787},{"level":874},[1788],{"text":1642,"type":742},{"type":917,"attrs":1790},{"id":1723,"body":1791},[1792],{"url":1793,"_uid":1794,"image":1795,"component":927,"copyright_details":1799},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1796,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1798,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":738,"content":1801},[1802,1804,1810],{"text":1803,"type":742},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1805,"type":742,"marks":1806},"hook",[1807],{"type":753,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1811,"type":742}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":765,"attrs":1813,"content":1814},{"level":874},[1815],{"text":1781,"type":742},{"type":738,"content":1817},[1818],{"text":1645,"type":742},{"type":765,"attrs":1820,"content":1821},{"level":874},[1822],{"text":1823,"type":742},"3. Pushing the Jab",{"type":917,"attrs":1825},{"id":1723,"body":1826},[1827],{"url":1828,"_uid":1829,"image":1830,"component":927,"copyright_details":1834},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1831,"alt":1832,"name":7,"focus":48,"title":1832,"filename":1833,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":738,"content":1836},[1837,1839,1845],{"text":1838,"type":742},"“Pushing the jab” means leaning into the punch. In your ",{"text":1840,"type":742,"marks":1841},"boxing stance",[1842],{"type":753,"attrs":1843},{"href":1844,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1846,"type":742},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":765,"attrs":1848,"content":1849},{"level":874},[1850],{"text":1781,"type":742},{"type":738,"content":1852},[1853],{"text":1653,"type":742},{"type":765,"attrs":1855,"content":1856},{"level":874},[1857],{"text":1858,"type":742},"4. Flaring Your Elbows",{"type":917,"attrs":1860},{"id":1723,"body":1861},[1862],{"url":1863,"_uid":1864,"image":1865,"component":927,"copyright_details":1869},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1866,"alt":1867,"name":7,"focus":48,"title":1867,"filename":1868,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":738,"content":1871},[1872],{"text":1873,"type":742},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":738,"content":1875},[1876],{"text":1877,"type":742},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":765,"attrs":1879,"content":1880},{"level":874},[1881],{"text":1781,"type":742},{"type":738,"content":1883},[1884],{"text":1661,"type":742},{"type":765,"attrs":1886,"content":1887},{"level":874},[1888],{"text":1889,"type":742},"5. Not Jabbing Enough",{"type":917,"attrs":1891},{"id":1723,"body":1892},[1893],{"url":1894,"_uid":1895,"image":1896,"component":927,"copyright_details":1900},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1897,"alt":1898,"name":7,"focus":48,"title":1898,"filename":1899,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":738,"content":1902},[1903],{"text":1904,"type":742},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":765,"attrs":1906,"content":1907},{"level":874},[1908],{"text":1781,"type":742},{"type":738,"content":1910},[1911],{"text":1912,"type":742},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":765,"attrs":1914,"content":1915},{"level":767},[1916],{"text":1917,"type":742},"Keep On Jabbing",{"type":738,"content":1919},[1920],{"text":1921,"type":742},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":738,"content":1923},[1924,1925,1929],{"text":1571,"type":742},{"text":800,"type":742,"marks":1926},[1927],{"type":753,"attrs":1928},{"href":1576,"uuid":48,"anchor":48,"target":756,"linktype":13},{"text":1930,"type":742}," 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":738,"content":1932},[1933],{"text":1584,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1936,"component":118,"meta_info":1937,"meta_title":7,"block_image":1938,"cover_image":1939,"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},[],[],"2022-12-06 00:00",{"_uid":1944,"title":1945,"plugin":43,"description":1946},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1948,"alt":1614,"name":7,"focus":48,"title":1614,"filename":1949,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1608],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1958,"created_at":1959,"published_at":1960,"updated_at":1961,"id":1962,"uuid":1963,"content":1964,"slug":2365,"full_slug":2366,"sort_by_date":48,"position":2367,"tag_list":2368,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2369,"first_published_at":2370,"release_id":48,"lang":60,"path":1611,"alternates":2371,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1965,"faqs":1966,"title":1958,"topic":1971,"author":1986,"content":1987,"category":2346,"schedule":2354,"component":1240,"meta_info":2355,"cover_image":2359,"description":2363,"contributors":2364},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1967],{"_uid":1968,"answer":1969,"question":1970,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1972,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1984,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1973,"component":39,"meta_info":1981,"block_image":1982,"cover_image":1983,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1974,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1975,"component":118,"meta_info":1976,"meta_title":7,"block_image":1977,"cover_image":1978,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1988},[1989,1993,1997,2001,2014,2046,2050,2055,2059,2063,2068,2072,2092,2097,2101,2127,2131,2136,2140,2160,2165,2169,2189,2194,2198,2229,2234,2237,2257,2262,2266,2286,2291,2295,2315,2328,2333,2342],{"type":738,"content":1990},[1991],{"text":1992,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":738,"content":1994},[1995],{"text":1996,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":738,"content":1998},[1999],{"text":2000,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":2002},[2003,2005,2012],{"text":2004,"type":742},"With consistent resistance training and ",{"text":2006,"type":742,"marks":2007},"healthy nutrition",[2008],{"type":753,"attrs":2009},{"href":2010,"uuid":48,"anchor":48,"custom":2011,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2013,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":879,"content":2015},[2016,2022,2028,2034,2040],{"type":882,"content":2017},[2018],{"type":738,"content":2019},[2020],{"text":2021,"type":742},"Throw a solid punch",{"type":882,"content":2023},[2024],{"type":738,"content":2025},[2026],{"text":2027,"type":742},"Carry your kids or fur babies",{"type":882,"content":2029},[2030],{"type":738,"content":2031},[2032],{"text":2033,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":882,"content":2035},[2036],{"type":738,"content":2037},[2038],{"text":2039,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":882,"content":2041},[2042],{"type":738,"content":2043},[2044],{"text":2045,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":2047},[2048],{"text":2049,"type":742},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":765,"attrs":2051,"content":2052},{"level":767},[2053],{"text":2054,"type":742},"Arm Exercises for Women",{"type":738,"content":2056},[2057],{"text":2058,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":2060},[2061],{"text":2062,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":765,"attrs":2064,"content":2065},{"level":874},[2066],{"text":2067,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":2069},[2070],{"text":2071,"type":742},"Target Muscles: Biceps & Core",{"type":879,"content":2073},[2074,2080,2086],{"type":882,"content":2075},[2076],{"type":738,"content":2077},[2078],{"text":2079,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":882,"content":2081},[2082],{"type":738,"content":2083},[2084],{"text":2085,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":882,"content":2087},[2088],{"type":738,"content":2089},[2090],{"text":2091,"type":742},"Maintain plank position and repeat with the other arm",{"type":765,"attrs":2093,"content":2094},{"level":874},[2095],{"text":2096,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":2098},[2099],{"text":2100,"type":742},"Target Muscles: Triceps",{"type":879,"content":2102},[2103,2109,2115,2121],{"type":882,"content":2104},[2105],{"type":738,"content":2106},[2107],{"text":2108,"type":742},"Hold the weight overhead with both hands",{"type":882,"content":2110},[2111],{"type":738,"content":2112},[2113],{"text":2114,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":882,"content":2116},[2117],{"type":738,"content":2118},[2119],{"text":2120,"type":742},"Straighten your elbows and extend the weight overhead",{"type":882,"content":2122},[2123],{"type":738,"content":2124},[2125],{"text":2126,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":2128},[2129],{"text":2130,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":765,"attrs":2132,"content":2133},{"level":874},[2134],{"text":2135,"type":742},"3. Upright Row ",{"type":738,"content":2137},[2138],{"text":2139,"type":742},"Target Muscles: Traps & Deltoids",{"type":879,"content":2141},[2142,2148,2154],{"type":882,"content":2143},[2144],{"type":738,"content":2145},[2146],{"text":2147,"type":742},"Begin standing with your feet hip-width apart",{"type":882,"content":2149},[2150],{"type":738,"content":2151},[2152],{"text":2153,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":882,"content":2155},[2156],{"type":738,"content":2157},[2158],{"text":2159,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":765,"attrs":2161,"content":2162},{"level":874},[2163],{"text":2164,"type":742},"4. Lateral Arm Raise",{"type":738,"content":2166},[2167],{"text":2168,"type":742},"Target Muscles: Triceps & Shoulders",{"type":879,"content":2170},[2171,2177,2183],{"type":882,"content":2172},[2173],{"type":738,"content":2174},[2175],{"text":2176,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":882,"content":2178},[2179],{"type":738,"content":2180},[2181],{"text":2182,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":882,"content":2184},[2185],{"type":738,"content":2186},[2187],{"text":2188,"type":742},"Lower and repeat",{"type":765,"attrs":2190,"content":2191},{"level":874},[2192],{"text":2193,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":2195},[2196],{"text":2197,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":879,"content":2199},[2200,2206,2212,2223],{"type":882,"content":2201},[2202],{"type":738,"content":2203},[2204],{"text":2205,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":882,"content":2207},[2208],{"type":738,"content":2209},[2210],{"text":2211,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":882,"content":2213},[2214],{"type":738,"content":2215},[2216,2218],{"text":2217,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2219,"type":742,"marks":2220},"(don’t let the dumbbells touch)",[2221],{"type":2222},"italic",{"type":882,"content":2224},[2225],{"type":738,"content":2226},[2227],{"text":2228,"type":742},"Lower your arms and repeat",{"type":765,"attrs":2230,"content":2231},{"level":874},[2232],{"text":2233,"type":742},"6. Tricep Dips",{"type":738,"content":2235},[2236],{"text":2100,"type":742},{"type":879,"content":2238},[2239,2245,2251],{"type":882,"content":2240},[2241],{"type":738,"content":2242},[2243],{"text":2244,"type":742},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":882,"content":2246},[2247],{"type":738,"content":2248},[2249],{"text":2250,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":882,"content":2252},[2253],{"type":738,"content":2254},[2255],{"text":2256,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":765,"attrs":2258,"content":2259},{"level":874},[2260],{"text":2261,"type":742},"7. Decline Push-Up",{"type":738,"content":2263},[2264],{"text":2265,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":879,"content":2267},[2268,2274,2280],{"type":882,"content":2269},[2270],{"type":738,"content":2271},[2272],{"text":2273,"type":742},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":882,"content":2275},[2276],{"type":738,"content":2277},[2278],{"text":2279,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":882,"content":2281},[2282],{"type":738,"content":2283},[2284],{"text":2285,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":765,"attrs":2287,"content":2288},{"level":874},[2289],{"text":2290,"type":742},"8. Diamond Push-Up",{"type":738,"content":2292},[2293],{"text":2294,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":879,"content":2296},[2297,2303,2309],{"type":882,"content":2298},[2299],{"type":738,"content":2300},[2301],{"text":2302,"type":742},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":882,"content":2304},[2305],{"type":738,"content":2306},[2307],{"text":2308,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":882,"content":2310},[2311],{"type":738,"content":2312},[2313],{"text":2314,"type":742},"Push yourself back up and repeat",{"type":738,"content":2316},[2317,2319,2326],{"text":2318,"type":742},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2320,"type":742,"marks":2321},"FightCamp Community",[2322],{"type":753,"attrs":2323},{"href":2324,"uuid":48,"anchor":48,"custom":2325,"target":756,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2327,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":765,"attrs":2329,"content":2330},{"level":767},[2331],{"text":2332,"type":742},"Train Like a Woman",{"type":738,"content":2334},[2335,2336,2341],{"text":1571,"type":742},{"text":800,"type":742,"marks":2337},[2338],{"type":753,"attrs":2339},{"href":1576,"uuid":48,"anchor":48,"custom":2340,"target":756,"linktype":13},{},{"text":1930,"type":742},{"type":738,"content":2343},[2344],{"text":2345,"type":742},"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":2347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2348,"component":118,"meta_info":2349,"meta_title":7,"block_image":2350,"cover_image":2351,"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},[],[],"2023-01-24 00:00",{"_uid":2356,"title":2357,"plugin":43,"description":2358},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2360,"alt":2361,"name":7,"focus":7,"title":2361,"filename":2362,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1608],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2373,"created_at":2374,"published_at":2375,"updated_at":2376,"id":2377,"uuid":2378,"content":2379,"slug":2644,"full_slug":2645,"sort_by_date":48,"position":2646,"tag_list":2647,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2648,"first_published_at":2375,"release_id":48,"lang":60,"path":1611,"alternates":2649,"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":2380,"faqs":2381,"title":2373,"topic":2402,"author":2417,"content":2418,"category":2625,"schedule":2633,"component":1240,"meta_info":2634,"cover_image":2638,"description":2642,"contributors":2643},"21563324-6383-4226-86da-b9779cd26bde",[2382,2386,2390,2394,2398],{"_uid":2383,"answer":2384,"question":2385,"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":2387,"answer":2388,"question":2389,"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":2391,"answer":2392,"question":2393,"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":2395,"answer":2396,"question":2397,"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":2399,"answer":2400,"question":2401,"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":2403,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2415,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2416,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2404,"component":39,"meta_info":2412,"block_image":2413,"cover_image":2414,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2405,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2410,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2406,"component":118,"meta_info":2407,"meta_title":7,"block_image":2408,"cover_image":2409,"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":735,"content":2419},[2420,2433,2445,2450,2454,2488,2493,2497,2511,2537,2542,2546,2582,2599,2604,2608,2612,2622],{"type":738,"content":2421},[2422,2424,2431],{"text":2423,"type":742},"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":2425,"type":742,"marks":2426},"close-range",[2427],{"type":753,"attrs":2428},{"href":2429,"uuid":48,"anchor":48,"custom":2430,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2432,"type":742}," 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":917,"attrs":2434},{"id":2435,"body":2436},"52fa91c7-90bf-43d9-8857-79752817914b",[2437],{"url":2438,"_uid":2439,"image":2440,"component":927,"copyright_details":2444},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2441,"alt":2442,"name":7,"focus":48,"title":2442,"filename":2443,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":765,"attrs":2446,"content":2447},{"level":767},[2448],{"text":2449,"type":742},"Rolling Punch Drill",{"type":738,"content":2451},[2452],{"text":2453,"type":742},"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":879,"content":2455},[2456,2462,2468,2474],{"type":882,"content":2457},[2458],{"type":738,"content":2459},[2460],{"text":2461,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":882,"content":2463},[2464],{"type":738,"content":2465},[2466],{"text":2467,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":882,"content":2469},[2470],{"type":738,"content":2471},[2472],{"text":2473,"type":742},"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":882,"content":2475},[2476,2480],{"type":738,"content":2477},[2478],{"text":2479,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":879,"content":2481},[2482],{"type":882,"content":2483},[2484],{"type":738,"content":2485},[2486],{"text":2487,"type":742},"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":765,"attrs":2489,"content":2490},{"level":767},[2491],{"text":2492,"type":742},"Danger Close Drill",{"type":738,"content":2494},[2495],{"text":2496,"type":742},"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":879,"content":2498},[2499,2505],{"type":882,"content":2500},[2501],{"type":738,"content":2502},[2503],{"text":2504,"type":742},"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":882,"content":2506},[2507],{"type":738,"content":2508},[2509],{"text":2510,"type":742},"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":738,"content":2512},[2513,2518,2520,2526,2528,2535],{"text":2514,"type":742,"marks":2515},"Key focus:",[2516],{"type":2517},"bold",{"text":2519,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2521,"type":742,"marks":2522},"hooks",[2523],{"type":753,"attrs":2524},{"href":1809,"uuid":48,"anchor":48,"custom":2525,"target":756,"linktype":13},{},{"text":2527,"type":742}," and ",{"text":2529,"type":742,"marks":2530},"uppercuts",[2531],{"type":753,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":756,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2536,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":765,"attrs":2538,"content":2539},{"level":767},[2540],{"text":2541,"type":742},"Rolling Thunder Drill",{"type":738,"content":2543},[2544],{"text":2545,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":879,"content":2547},[2548,2562,2576],{"type":882,"content":2549},[2550,2554],{"type":738,"content":2551},[2552],{"text":2553,"type":742},"On a heavy bag, set an interval of your choosing",{"type":879,"content":2555},[2556],{"type":882,"content":2557},[2558],{"type":738,"content":2559},[2560],{"text":2561,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":882,"content":2563},[2564,2568],{"type":738,"content":2565},[2566],{"text":2567,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":879,"content":2569},[2570],{"type":882,"content":2571},[2572],{"type":738,"content":2573},[2574],{"text":2575,"type":742},"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":882,"content":2577},[2578],{"type":738,"content":2579},[2580],{"text":2581,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":2583},[2584,2588,2590,2597],{"text":2585,"type":742,"marks":2586},"Tip",[2587],{"type":2517},{"text":2589,"type":742},": Maintaining a calm and ",{"text":2591,"type":742,"marks":2592},"steady breath",[2593],{"type":753,"attrs":2594},{"href":2595,"uuid":48,"anchor":48,"custom":2596,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2598,"type":742}," will help you establish your rhythm.",{"type":765,"attrs":2600,"content":2601},{"level":767},[2602],{"text":2603,"type":742},"Better, Faster, Stronger",{"type":738,"content":2605},[2606],{"text":2607,"type":742},"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":765,"attrs":2609,"content":2610},{"level":767},[2611],{"text":1567,"type":742},{"type":738,"content":2613},[2614,2615,2621],{"text":1571,"type":742},{"text":800,"type":742,"marks":2616},[2617],{"type":753,"attrs":2618},{"href":2619,"uuid":48,"anchor":48,"custom":2620,"target":756,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1930,"type":742},{"type":738,"content":2623},[2624],{"text":2345,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2626,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2631,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2627,"component":118,"meta_info":2628,"meta_title":7,"block_image":2629,"cover_image":2630,"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":2635,"title":2636,"plugin":43,"description":2637},"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":2639,"alt":2640,"name":7,"focus":48,"title":2640,"filename":2641,"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,[1608],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2651,"created_at":2652,"published_at":2653,"updated_at":2654,"id":2655,"uuid":2656,"content":2657,"slug":3056,"full_slug":3057,"sort_by_date":48,"position":3058,"tag_list":3059,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":3060,"first_published_at":2653,"release_id":48,"lang":60,"path":1611,"alternates":3061,"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":2658,"faqs":2659,"title":2651,"topic":2668,"author":2683,"content":2684,"category":3037,"schedule":3045,"component":1240,"meta_info":3046,"cover_image":3050,"description":3054,"contributors":3055},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2660,2664],{"_uid":2661,"answer":2662,"question":2663,"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":2665,"answer":2666,"question":2667,"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":2669,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2681,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2682,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2670,"component":39,"meta_info":2678,"block_image":2679,"cover_image":2680,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2671,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2676,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2672,"component":118,"meta_info":2673,"meta_title":7,"block_image":2674,"cover_image":2675,"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":735,"content":2685},[2686,2691,2705,2719,2724,2728,2733,2737,2775,2779,2784,2788,2792,2797,2801,2806,2820,2824,2844,2849,2853,2857,2915,2920,2924,2928,2954,2968,2973,2977,2981,3007,3011,3016,3020,3024,3034],{"type":765,"attrs":2687,"content":2688},{"level":767},[2689],{"text":2690,"type":742},"How to Stay Motivated to Work Out",{"type":738,"content":2692},[2693,2695,2703],{"text":2694,"type":742},"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":2696,"type":742,"marks":2697},"New Year’s Resolutions",[2698,2702],{"type":753,"attrs":2699},{"href":2700,"uuid":48,"anchor":48,"custom":2701,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1310},{"text":2704,"type":742},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":738,"content":2706},[2707,2709,2717],{"text":2708,"type":742},"But what happens if you're looking for motivation to work out in the ",{"text":2710,"type":742,"marks":2711},"middle of summer",[2712,2716],{"type":753,"attrs":2713},{"href":2714,"uuid":48,"anchor":48,"custom":2715,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1310},{"text":2718,"type":742}," 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":765,"attrs":2720,"content":2721},{"level":767},[2722],{"text":2723,"type":742},"Motivation vs. Determination",{"type":738,"content":2725},[2726],{"text":2727,"type":742},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":765,"attrs":2729,"content":2730},{"level":874},[2731],{"text":2732,"type":742},"Motivation",{"type":738,"content":2734},[2735],{"text":2736,"type":742},"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":879,"content":2738},[2739,2745,2751,2757,2763,2769],{"type":882,"content":2740},[2741],{"type":738,"content":2742},[2743],{"text":2744,"type":742},"Movies",{"type":882,"content":2746},[2747],{"type":738,"content":2748},[2749],{"text":2750,"type":742},"Books",{"type":882,"content":2752},[2753],{"type":738,"content":2754},[2755],{"text":2756,"type":742},"Quotes",{"type":882,"content":2758},[2759],{"type":738,"content":2760},[2761],{"text":2762,"type":742},"Speeches",{"type":882,"content":2764},[2765],{"type":738,"content":2766},[2767],{"text":2768,"type":742},"Social media posts",{"type":882,"content":2770},[2771],{"type":738,"content":2772},[2773],{"text":2774,"type":742},"Success stories",{"type":738,"content":2776},[2777],{"text":2778,"type":742},"These are things that essentially make you want to start something, like a workout.",{"type":765,"attrs":2780,"content":2781},{"level":874},[2782],{"text":2783,"type":742},"Determination",{"type":738,"content":2785},[2786],{"text":2787,"type":742},"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":738,"content":2789},[2790],{"text":2791,"type":742},"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":765,"attrs":2793,"content":2794},{"level":767},[2795],{"text":2796,"type":742},"Finding That Drive",{"type":738,"content":2798},[2799],{"text":2800,"type":742},"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":765,"attrs":2802,"content":2803},{"level":874},[2804],{"text":2805,"type":742},"Working Out at Home",{"type":738,"content":2807},[2808,2810,2818],{"text":2809,"type":742},"The wonderful thing about ",{"text":2811,"type":742,"marks":2812},"working out from home",[2813,2817],{"type":753,"attrs":2814},{"href":2815,"uuid":48,"anchor":48,"custom":2816,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1310},{"text":2819,"type":742}," 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":738,"content":2821},[2822],{"text":2823,"type":742},"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":879,"content":2825},[2826,2832,2838],{"type":882,"content":2827},[2828],{"type":738,"content":2829},[2830],{"text":2831,"type":742},"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":882,"content":2833},[2834],{"type":738,"content":2835},[2836],{"text":2837,"type":742},"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":882,"content":2839},[2840],{"type":738,"content":2841},[2842],{"text":2843,"type":742},"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":765,"attrs":2845,"content":2846},{"level":874},[2847],{"text":2848,"type":742},"Staying Committed to Exercising Daily",{"type":738,"content":2850},[2851],{"text":2852,"type":742},"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":738,"content":2854},[2855],{"text":2856,"type":742},"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":879,"content":2858},[2859,2865,2871,2877,2889,2903],{"type":882,"content":2860},[2861],{"type":738,"content":2862},[2863],{"text":2864,"type":742},"Outdoor walks/hikes in nature",{"type":882,"content":2866},[2867],{"type":738,"content":2868},[2869],{"text":2870,"type":742},"Easy pace swims",{"type":882,"content":2872},[2873],{"type":738,"content":2874},[2875],{"text":2876,"type":742},"Sauna sessions",{"type":882,"content":2878},[2879],{"type":738,"content":2880},[2881],{"text":2882,"type":742,"marks":2883},"Low-intensity yoga",[2884,2888],{"type":753,"attrs":2885},{"href":2886,"uuid":48,"anchor":48,"custom":2887,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1310},{"type":882,"content":2890},[2891],{"type":738,"content":2892},[2893,2901],{"text":2894,"type":742,"marks":2895},"Mobility work",[2896,2900],{"type":753,"attrs":2897},{"href":2898,"uuid":48,"anchor":48,"custom":2899,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1310},{"text":2902,"type":742}," ",{"type":882,"content":2904},[2905],{"type":738,"content":2906},[2907],{"text":2908,"type":742,"marks":2909},"Stretching",[2910,2914],{"type":753,"attrs":2911},{"href":2912,"uuid":48,"anchor":48,"custom":2913,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1310},{"type":765,"attrs":2916,"content":2917},{"level":874},[2918],{"text":2919,"type":742},"Morning Workouts Before Starting the Day",{"type":738,"content":2921},[2922],{"text":2923,"type":742},"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":738,"content":2925},[2926],{"text":2927,"type":742},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":879,"content":2929},[2930,2936,2942,2948],{"type":882,"content":2931},[2932],{"type":738,"content":2933},[2934],{"text":2935,"type":742},"Turning off electronics the last hour",{"type":882,"content":2937},[2938],{"type":738,"content":2939},[2940],{"text":2941,"type":742},"Sleeping in a blacked-out environment",{"type":882,"content":2943},[2944],{"type":738,"content":2945},[2946],{"text":2947,"type":742},"Getting to bed at the same time each night",{"type":882,"content":2949},[2950],{"type":738,"content":2951},[2952],{"text":2953,"type":742},"Set out your workout clothes the night before",{"type":738,"content":2955},[2956,2958,2966],{"text":2957,"type":742},"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":2959,"type":742,"marks":2960},"H.I.I.T. session",[2961,2965],{"type":753,"attrs":2962},{"href":2963,"uuid":48,"anchor":48,"custom":2964,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1310},{"text":2967,"type":742},".",{"type":765,"attrs":2969,"content":2970},{"level":874},[2971],{"text":2972,"type":742},"End-of-Day Workouts",{"type":738,"content":2974},[2975],{"text":2976,"type":742},"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":738,"content":2978},[2979],{"text":2980,"type":742},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":879,"content":2982},[2983,2995,3001],{"type":882,"content":2984},[2985],{"type":738,"content":2986},[2987,2989,2993],{"text":2988,"type":742},"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":2990,"type":742,"marks":2991},"“why” ",[2992],{"type":2222},{"text":2994,"type":742},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":882,"content":2996},[2997],{"type":738,"content":2998},[2999],{"text":3000,"type":742},"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":882,"content":3002},[3003],{"type":738,"content":3004},[3005],{"text":3006,"type":742},"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":738,"content":3008},[3009],{"text":3010,"type":742},"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":765,"attrs":3012,"content":3013},{"level":767},[3014],{"text":3015,"type":742},"Plan Then Execute",{"type":738,"content":3017},[3018],{"text":3019,"type":742},"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":765,"attrs":3021,"content":3022},{"level":767},[3023],{"text":1567,"type":742},{"type":738,"content":3025},[3026,3027,3033],{"text":1571,"type":742},{"text":800,"type":742,"marks":3028},[3029,3032],{"type":753,"attrs":3030},{"href":1576,"uuid":48,"anchor":48,"custom":3031,"target":756,"linktype":13},{},{"type":1310},{"text":1930,"type":742},{"type":738,"content":3035},[3036],{"text":2345,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3039,"component":118,"meta_info":3040,"meta_title":7,"block_image":3041,"cover_image":3042,"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":3047,"title":3048,"plugin":43,"description":3049},"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":3051,"alt":3052,"name":7,"focus":7,"title":3052,"filename":3053,"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,[1608],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":3063,"created_at":3064,"published_at":3065,"updated_at":3066,"id":3067,"uuid":3068,"content":3069,"slug":3322,"full_slug":3323,"sort_by_date":48,"position":3324,"tag_list":3325,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":3326,"first_published_at":3065,"release_id":48,"lang":60,"path":1611,"alternates":3327,"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":3070,"faqs":3071,"title":3063,"topic":3091,"author":3106,"content":3107,"category":3303,"schedule":3311,"component":1240,"meta_info":3312,"cover_image":3316,"description":3320,"contributors":3321},"5c2883de-fce6-4b00-8b95-88b297caae4d",[3072,3075,3079,3083,3087],{"_uid":3073,"answer":3074,"question":669,"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.",{"_uid":3076,"answer":3077,"question":3078,"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":3080,"answer":3081,"question":3082,"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":3084,"answer":3085,"question":3086,"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":3088,"answer":3089,"question":3090,"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":3092,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3104,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3093,"component":39,"meta_info":3101,"block_image":3102,"cover_image":3103,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3094,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3099,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3100,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3095,"component":118,"meta_info":3096,"meta_title":7,"block_image":3097,"cover_image":3098,"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":735,"content":3108},[3109,3123,3127,3131,3135,3139,3143,3146,3151,3156,3170,3175,3179,3184,3188,3193,3207,3211,3215,3229,3242,3246,3250,3263,3268,3272,3286,3290,3300],{"type":738,"content":3110},[3111,3113,3121],{"text":3112,"type":742},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":3114,"type":742,"marks":3115},"interval training",[3116,3120],{"type":753,"attrs":3117},{"href":3118,"uuid":48,"anchor":48,"custom":3119,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1310},{"text":3122,"type":742}," 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":738,"content":3124},[3125],{"text":3126,"type":742},"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":765,"attrs":3128,"content":3129},{"level":767},[3130],{"text":669,"type":742},{"type":738,"content":3132},[3133],{"text":3134,"type":742},"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":738,"content":3136},[3137],{"text":3138,"type":742},"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":765,"attrs":3140,"content":3141},{"level":767},[3142],{"text":3078,"type":742},{"type":738,"content":3144},[3145],{"text":3077,"type":742},{"type":765,"attrs":3147,"content":3148},{"level":767},[3149],{"text":3150,"type":742},"Unique Benefits of HIIT",{"type":765,"attrs":3152,"content":3153},{"level":874},[3154],{"text":3155,"type":742},"Maximum Effectiveness in Less Time",{"type":738,"content":3157},[3158,3160,3168],{"text":3159,"type":742},"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":3161,"type":742,"marks":3162},"25-30% more calories",[3163,3167],{"type":753,"attrs":3164},{"href":3165,"uuid":48,"anchor":48,"custom":3166,"target":756,"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":1310},{"text":3169,"type":742}," 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":765,"attrs":3171,"content":3172},{"level":874},[3173],{"text":3174,"type":742},"Tones Muscle",{"type":738,"content":3176},[3177],{"text":3178,"type":742},"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":765,"attrs":3180,"content":3181},{"level":874},[3182],{"text":3183,"type":742},"Adds Variety",{"type":738,"content":3185},[3186],{"text":3187,"type":742},"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":765,"attrs":3189,"content":3190},{"level":874},[3191],{"text":3192,"type":742},"Improves Cardiovascular Health",{"type":738,"content":3194},[3195,3197,3205],{"text":3196,"type":742},"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":3198,"type":742,"marks":3199},"greater improvements in blood pressure",[3200,3204],{"type":753,"attrs":3201},{"href":3202,"uuid":48,"anchor":48,"custom":3203,"target":756,"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":1310},{"text":3206,"type":742}," and blood sugar than moderate-intensity workouts. ",{"type":765,"attrs":3208,"content":3209},{"level":767},[3210],{"text":3086,"type":742},{"type":738,"content":3212},[3213],{"text":3214,"type":742},"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":738,"content":3216},[3217,3219,3227],{"text":3218,"type":742},"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":3220,"type":742,"marks":3221},"roadwork",[3222,3226],{"type":753,"attrs":3223},{"href":3224,"uuid":48,"anchor":48,"custom":3225,"target":756,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1310},{"text":3228,"type":742},", 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":738,"content":3230},[3231,3233,3240],{"text":3232,"type":742},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3234,"type":742,"marks":3235},"HIIT jump rope workout",[3236,3239],{"type":753,"attrs":3237},{"href":784,"uuid":48,"anchor":48,"custom":3238,"target":756,"linktype":13},{},{"type":1310},{"text":3241,"type":742}," for a full-body cardio blast in just minutes.",{"type":765,"attrs":3243,"content":3244},{"level":767},[3245],{"text":3090,"type":742},{"type":738,"content":3247},[3248],{"text":3249,"type":742},"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":738,"content":3251},[3252,3254,3261],{"text":3253,"type":742},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3255,"type":742,"marks":3256},"10 minutes of HIIT boxing",[3257,3260],{"type":753,"attrs":3258},{"href":755,"uuid":48,"anchor":48,"custom":3259,"target":756,"linktype":13},{},{"type":1310},{"text":3262,"type":742}," and feel the difference with just one workout.",{"type":765,"attrs":3264,"content":3265},{"level":767},[3266],{"text":3267,"type":742},"Hit With HIIT",{"type":738,"content":3269},[3270],{"text":3271,"type":742},"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":738,"content":3273},[3274,3276,3284],{"text":3275,"type":742},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3277,"type":742,"marks":3278},"FightCamp’s extensive library of HIIT workouts",[3279,3283],{"type":753,"attrs":3280},{"href":3281,"uuid":48,"anchor":48,"custom":3282,"target":756,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1310},{"text":3285,"type":742},"!",{"type":765,"attrs":3287,"content":3288},{"level":767},[3289],{"text":1567,"type":742},{"type":738,"content":3291},[3292,3293,3299],{"text":1571,"type":742},{"text":800,"type":742,"marks":3294},[3295,3298],{"type":753,"attrs":3296},{"href":1576,"uuid":48,"anchor":48,"custom":3297,"target":756,"linktype":13},{},{"type":1310},{"text":1930,"type":742},{"type":738,"content":3301},[3302],{"text":2345,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3304,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3309,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3305,"component":118,"meta_info":3306,"meta_title":7,"block_image":3307,"cover_image":3308,"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":3313,"title":3314,"plugin":43,"description":3315},"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":3317,"alt":3318,"name":7,"focus":7,"title":3318,"filename":3319,"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,[1608],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1240,"created_at":3329,"published_at":3330,"updated_at":3331,"id":3332,"uuid":3333,"content":3334,"slug":1240,"full_slug":3355,"sort_by_date":48,"position":446,"tag_list":3356,"is_startpage":9,"parent_id":3357,"meta_data":48,"group_id":3358,"first_published_at":3359,"release_id":48,"lang":60,"path":7,"alternates":3360,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3335,"component":3336,"meta_info":3337,"custom_content_list":3339},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3338,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3340,3345,3350],{"_uid":3341,"label":3342,"value":3343,"dev_id":3344,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3346,"label":3347,"value":3348,"dev_id":3349,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3351,"label":3352,"value":3353,"dev_id":3354,"component":742},"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",[],1787353476341]