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Use Hand Weights - An effective training technique for improving punching speed is to start using hand weights when shadowboxing. Hand weights can be anything from velcro wrist weights to holding a light dumbbell (around 2-5 pounds) when you punch. 2. Use Focus Mitts - If you have a friend or family member willing to help, start focus mitt training. In focus mitt training, one partner dictates the punches that the other partner will throw by holding hand mitts in a certain position. Start by having your partner call out combinations to you, but eventually work your way up to not needing verbal cues to recognize the strikes. 3. Start With Technique - Another great tip for increasing punching speed is to focus on your technique. Make sure your elbows don’t flare out on jabs or crosses, and keep your punches tight to the body. Snap your punches back to a guard position with every strike. Improving your speed starts with refining your technique.","How can I increase punching speed?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"faa8c9a4-cfb5-40ed-9f69-8561c8eb1b12","Three (3) exercises that help increase punching speed are: 1. Classic pull-ups and chin-ups 2. Push up variants (such as clapping push ups) 3. Shadowboxing","What exercises help increase punching speed?",{"_uid":676,"answer":677,"question":678,"component":670},"e9ab1350-cb70-4972-a554-11c24b8e8587","The best way to increase your punching speed is to train the specific muscles involved with the “snap” of a punch through bodyweight exercises, as well as using speed-focused shadowboxing combinations.","What is the best way to increase punching speed?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":680,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":635,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":709,"social_link_facebook":710,"social_link_linkedin":7,"social_link_instagram":711,"social_link_pinterest":712},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":721,"content":722},"doc",[723,731,756,760,764,769,773,779,783,788,803,819,824,828,833,837,842,864,869,889,894,912,916,921,941,967,972,982,1003,1007,1011,1038,1042,1046,1051,1068,1073,1092,1093,1098],{"type":724,"attrs":725,"content":727},"heading",{"level":726},2,[728],{"text":729,"type":730},"Can You Train Hand Speed?","text",{"type":732,"content":733},"paragraph",[734,736,742,750,754],{"text":735,"type":730},"As a boxer, learning how to",{"text":737,"type":730,"marks":738}," ",[739],{"type":740,"attrs":741},"styled",{"class":7},{"text":743,"type":730,"marks":744},"increase punching speed and power",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment","_blank",{"text":737,"type":730,"marks":751},[752],{"type":740,"attrs":753},{"class":7},{"text":755,"type":730},"is an absolute must. Doing hand speed drills can help make your strikes more effective whether you’re working out on a punching bag, shadowboxing, or sparring.",{"type":732,"content":757},[758],{"text":759,"type":730},"Fortunately, there are a number of exercises to increase punching speed. Many of these hand speed drills require little to no equipment, and can be done from the comfort of your own home. Once you have a background in boxing form and proper punching technique, you can get started.",{"type":732,"content":761},[762],{"text":763,"type":730},"Here are some tips and hand speed drills to increase punching speed:",{"type":724,"attrs":765,"content":766},{"level":726},[767],{"text":768,"type":730},"3 Tips To Increase Punching Speed",{"type":732,"content":770},[771],{"text":772,"type":730},"While there are numerous specific hand speed drills that can help a fighter develop punching speed, there are a few general training tips as well that can help:",{"type":724,"attrs":774,"content":776},{"level":775},3,[777],{"text":778,"type":730},"1. Use Hand Weights",{"type":732,"content":780},[781],{"text":782,"type":730},"An effective training technique for improving punching speed is to start using hand weights when shadowboxing. Hand weights can be anything from velcro wrist weights to holding a light dumbbell (around 2-5 pounds) when you punch.",{"type":724,"attrs":784,"content":785},{"level":775},[786],{"text":787,"type":730},"2. Use Focus Mitts",{"type":789,"attrs":790},"blok",{"id":791,"body":792},"45a8db25-4706-4fb7-8230-d90e0a8260c4",[793],{"url":794,"_uid":796,"image":797,"component":801,"copyright_details":802},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"story","i-5612eea8-375a-49b6-9b44-cd4c016776bc",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},3412981,"FightCamp - Hand Speed Drills to Punch Harder & Faster","https://a.storyblok.com/f/115220/1380x700/5048aabc5e/flo-master-using-focus-mitts.jpeg","content_image",[],{"type":732,"content":804},[805,807,811,817],{"text":806,"type":730},"If you have a friend or family member willing to help, start focus mitt training. When doing",{"text":737,"type":730,"marks":808},[809],{"type":740,"attrs":810},{"class":7},{"text":812,"type":730,"marks":813},"mitt work",[814],{"type":746,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/gqSS8DtBsoQ",{"text":818,"type":730},", one partner dictates the punches that the other partner will throw by holding hand mitts in a certain position. Start by having your partner call out combinations to you, but eventually work your way up to not needing verbal cues to recognize the strikes.",{"type":724,"attrs":820,"content":821},{"level":775},[822],{"text":823,"type":730},"3. Start With Technique",{"type":732,"content":825},[826],{"text":827,"type":730},"Another great tip for increasing punching speed is to focus on your technique. Make sure your elbows don’t flare out on jabs or crosses, and keep your punches tight to the body. Snap your punches back to a guard position with every strike. Improving your speed starts with refining your technique.",{"type":724,"attrs":829,"content":830},{"level":726},[831],{"text":832,"type":730},"Boxing Hand Speed Drills to Punch Faster & Harder",{"type":732,"content":834},[835],{"text":836,"type":730},"Focus mainly on bodyweight exercises that train key muscle groups. When learning how to increase punching speed without a heavy bag, bodyweight training and punching speed drills are some of the best strategies.",{"type":724,"attrs":838,"content":839},{"level":726},[840],{"text":841,"type":730},"Exercise 1: Pull-ups and Chin-ups",{"type":843,"content":844},"bullet_list",[845,852,858],{"type":846,"content":847},"list_item",[848],{"type":732,"content":849},[850],{"text":851,"type":730},"Using a pull-up bar, lift your body until your chin is at the height of the bar",{"type":846,"content":853},[854],{"type":732,"content":855},[856],{"text":857,"type":730},"Slowly release until your elbows are fully extended",{"type":846,"content":859},[860],{"type":732,"content":861},[862],{"text":863,"type":730},"Repeat",{"type":724,"attrs":865,"content":866},{"level":775},[867],{"text":868,"type":730},"Pull-up Hand Grip",{"type":843,"content":870},[871,877,883],{"type":846,"content":872},[873],{"type":732,"content":874},[875],{"text":876,"type":730},"Keep your hands about shoulder-width apart on the bar",{"type":846,"content":878},[879],{"type":732,"content":880},[881],{"text":882,"type":730},"Ensure your palms are facing away from you",{"type":846,"content":884},[885],{"type":732,"content":886},[887],{"text":888,"type":730},"Keep your wrists as straight as possible",{"type":724,"attrs":890,"content":891},{"level":775},[892],{"text":893,"type":730},"Chin-up Hand Grip",{"type":843,"content":895},[896,901,907],{"type":846,"content":897},[898],{"type":732,"content":899},[900],{"text":876,"type":730},{"type":846,"content":902},[903],{"type":732,"content":904},[905],{"text":906,"type":730},"Unlike a pull-up, make sure your palms are facing towards you and wrapped around the back of the bar",{"type":846,"content":908},[909],{"type":732,"content":910},[911],{"text":888,"type":730},{"type":732,"content":913},[914],{"text":915,"type":730},"For an added workout, hold your body at the top of the pull-up or chin-up for 10-15 seconds before slowly lowering yourself. Place your hands at about double shoulder-width apart on the bar for pull-ups to perform a wide-grip variant that will push your back muscles even more.",{"type":724,"attrs":917,"content":918},{"level":726},[919],{"text":920,"type":730},"Exercise 2: Push-up Variants",{"type":732,"content":922},[923,925,929,935,939],{"text":924,"type":730},"While the chest is important for developing punching power, your arms are key to punching speed. Push-up exercises can work both your arms and your chest. Since speed is the name of the game, explosive",{"text":737,"type":730,"marks":926},[927],{"type":740,"attrs":928},{"class":7},{"text":930,"type":730,"marks":931},"push-ups",[932],{"type":746,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/euzfTArUil4",{"text":737,"type":730,"marks":936},[937],{"type":740,"attrs":938},{"class":7},{"text":940,"type":730},"are an important exercise variant to focus on--specifically, clapping push-ups:",{"type":843,"content":942},[943,949,955,961],{"type":846,"content":944},[945],{"type":732,"content":946},[947],{"text":948,"type":730},"Drop down into a push-up position with your hands shoulder-width apart",{"type":846,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":730},"Lower yourself into a push-up and, once at the bottom of your movement, push yourself back up quickly",{"type":846,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":730},"Keep your feet planted to the ground, but as you explode upward, lift your arms up and clap before landing back down in a standard push-up position",{"type":846,"content":962},[963],{"type":732,"content":964},[965],{"text":966,"type":730},"Repeat for 10-15 reps and 2 more sets",{"type":724,"attrs":968,"content":969},{"level":726},[970],{"text":971,"type":730},"Exercise 3: Classic Shadowboxing",{"type":789,"attrs":973},{"id":791,"body":974},[975],{"url":976,"_uid":977,"image":978,"component":801,"copyright_details":981},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-d6c1c336-d8e2-40cb-b5a4-ca0ebab6c574",{"id":979,"alt":799,"name":7,"focus":48,"title":799,"filename":980,"copyright":7,"fieldtype":50},3413001,"https://a.storyblok.com/f/115220/1380x700/196fbf3b8d/flo-master-shadowboxing.jpeg",[],{"type":732,"content":983},[984,986,990,996,1001],{"text":985,"type":730},"While the previous two exercises focused on muscle-building,",{"text":737,"type":730,"marks":987},[988],{"type":740,"attrs":989},{"class":7},{"text":991,"type":730,"marks":992},"shadowboxing",[993],{"type":746,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":997,"type":730,"marks":998},"  ",[999],{"type":740,"attrs":1000},{"class":7},{"text":1002,"type":730},"is one of many hand speed drills and is an active way to learn how to punch faster. Rather than focusing on power, focus purely on your speed with shadowboxing.",{"type":732,"content":1004},[1005],{"text":1006,"type":730},"When working on a punching bag, practicing power strikes and combinations can help build strength. However, there is no resistance when shadowboxing, so training speed combinations can be more effective than power combos.",{"type":732,"content":1008},[1009],{"text":1010,"type":730},"The following boxing punch combinations can be effective for increasing your punching speed:",{"type":843,"content":1012},[1013,1022,1030],{"type":846,"content":1014},[1015],{"type":732,"content":1016},[1017],{"text":1018,"type":730,"marks":1019},"Jab - Jab - Cross | 1 - 1 - 2",[1020],{"type":1021},"bold",{"type":846,"content":1023},[1024],{"type":732,"content":1025},[1026],{"text":1027,"type":730,"marks":1028},"Jab - Cross - Lead Hook | 1 - 2 - 3",[1029],{"type":1021},{"type":846,"content":1031},[1032],{"type":732,"content":1033},[1034],{"text":1035,"type":730,"marks":1036},"Jab - Jab - Jab - Lead Hook - Cross | 1 - 1 - 1 - 3",[1037],{"type":1021},{"type":732,"content":1039},[1040],{"text":1041,"type":730},"The above three sample combinations are particularly effective when shadowboxing because they emphasize speed strikes, rather than power. The cross is certainly a powerful strike, but mixing it in with the jab helps you to train your speed.",{"type":732,"content":1043},[1044],{"text":1045,"type":730},"When learning how to punch harder and faster, boxers need to start slow and focus on key combinations that use quick strikes. Mixing the above combos in with power combos can give a boxer an effective arsenal in a sparring match.",{"type":724,"attrs":1047,"content":1048},{"level":726},[1049],{"text":1050,"type":730},"What Is The Best Way To Increase Punching Speed?",{"type":732,"content":1052},[1053,1055,1061,1066],{"text":1054,"type":730},"The best way to increase your punching speed is to train the specific muscles involved with the “snap” of a punch through bodyweight exercises, as well as using speed-focused shadowboxing combinations and hand speed drills. Practice these strategies with ",{"text":1056,"type":730,"marks":1057},"FightCamp",[1058],{"type":746,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1062,"type":730,"marks":1063},", ",[1064],{"type":740,"attrs":1065},{"class":7},{"text":1067,"type":730},"and you’ll be punching faster in no time. ",{"type":724,"attrs":1069,"content":1070},{"level":726},[1071],{"text":1072,"type":730},"Train Like a Fighter",{"type":732,"content":1074},[1075,1077,1082,1084,1090],{"text":1076,"type":730},"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":1056,"type":730,"marks":1078},[1079],{"type":746,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1083,"type":730}," has everything you need to work out on your schedule, with premium boxing ",{"text":1085,"type":730,"marks":1086},"equipment",[1087],{"type":746,"attrs":1088},{"href":1089,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":1091,"type":730}," and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"type":732},{"type":724,"attrs":1094,"content":1095},{"level":775},[1096],{"text":1097,"type":730},"Related Articles",{"type":732,"content":1099},[1100,1106,1108,1114,1115,1121,1122],{"text":1101,"type":730,"marks":1102},"Best Punching (Boxing) Techniques to Get You to Your Full Potential 🥊",[1103],{"type":746,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"type":1107},"hard_break",{"text":1109,"type":730,"marks":1110},"The Ultimate Boxing Guide To Punching Speed 🥊",[1111],{"type":746,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-boxing-guide-to-punching-speed",{"type":1107},{"text":1116,"type":730,"marks":1117},"3 Exercises To Increase Punching Power - No Equipment Needed 🥊",[1118],{"type":746,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"type":1107},{"text":1123,"type":730,"marks":1124},"How To Increase Punching Power (Without Boxing Equipment) 🥊",[1125],{"type":746,"attrs":1126},{"href":748,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1128,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1133,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1129,"component":118,"meta_info":1130,"meta_title":7,"block_image":1131,"cover_image":1132,"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},[],[],"2021-09-17 00:00","article",{"_uid":1138,"title":1139,"plugin":43,"description":1140},"44c015bf-d066-4d65-93c9-e46f8d92ad01","How to Punch Faster & Harder: Hand Speed Drills | FightCamp","As a boxer, learning how to increase punching speed is an absolute must. Learn how to punch faster & harder with these boxing hand speed drills from FightCamp.",{"id":1142,"alt":799,"name":7,"focus":48,"title":799,"filename":1143,"copyright":7,"fieldtype":50},3412944,"https://a.storyblok.com/f/115220/2400x990/62cfa500ee/how-to-increase-punching-speed-boxing-tips-and-exercises.jpeg","Add these three (3) boxing tips and exercises to your training for improving PUNCHING SPEED and generating powerful punches with each strike. ",[],[],[1148],{"_uid":1149,"label":1150,"value":1151,"dev_id":1152,"component":730},"3e53af1c-3bca-47c0-bcf5-24a57d2e6415","email capture title","hey you","article.email_capture.title","how-to-increase-punching-speed-boxing-tips-and-exercises","blogs/how-to-increase-punching-speed-boxing-tips-and-exercises",[],60887917,"4150e110-b29e-486b-8a15-2b49adf44467","2021-09-17T20:54:00.000Z","training/{{story.slug}}",[],["Reactive",1162],[1163,1508,1779,2191,2422,2699],{"name":1164,"created_at":1165,"published_at":1166,"updated_at":1167,"id":1168,"uuid":1169,"content":1170,"slug":1501,"full_slug":1502,"sort_by_date":48,"position":1503,"tag_list":1504,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1506,"first_published_at":1166,"release_id":48,"lang":60,"path":1159,"alternates":1507,"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":1171,"faqs":1172,"title":1164,"topic":1221,"author":1236,"content":1237,"category":1484,"schedule":1492,"component":1136,"meta_info":1493,"cover_image":1497,"description":1496,"contributors":1500},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1173,1177,1181,1185,1189,1193,1197,1201,1205,1209,1213,1217],{"_uid":1174,"answer":1175,"question":1176,"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":1178,"answer":1179,"question":1180,"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":1182,"answer":1183,"question":1184,"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":1186,"answer":1187,"question":1188,"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":1190,"answer":1191,"question":1192,"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":1194,"answer":1195,"question":1196,"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":1198,"answer":1199,"question":1200,"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":1202,"answer":1203,"question":1204,"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":1206,"answer":1207,"question":1208,"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":1210,"answer":1211,"question":1212,"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":1214,"answer":1215,"question":1216,"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":1218,"answer":1219,"question":1220,"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":1222,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1234,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1223,"component":39,"meta_info":1231,"block_image":1232,"cover_image":1233,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1224,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1229,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1225,"component":118,"meta_info":1226,"meta_title":7,"block_image":1227,"cover_image":1228,"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":721,"content":1238},[1239,1259,1271,1284,1289,1293,1304,1308,1322,1326,1331,1334,1338,1349,1361,1365,1368,1373,1384,1396,1400,1403,1408,1419,1423,1427,1431,1434,1439,1450,1454,1458,1462,1467,1471,1480],{"type":732,"content":1240},[1241,1243,1249,1251,1257],{"text":1242,"type":730},"Out of the ",{"text":1244,"type":730,"marks":1245},"six (6) basic punches",[1246],{"type":746,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1250,"type":730}," in boxing, punch number one is the ",{"text":1252,"type":730,"marks":1253},"jab",[1254],{"type":746,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1258,"type":730},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":732,"content":1260},[1261,1263,1269],{"text":1262,"type":730},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1264,"type":730,"marks":1265},"Coach PJ",[1266],{"type":746,"attrs":1267},{"href":1268,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1270,"type":730}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":789,"attrs":1272},{"id":1273,"body":1274},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1275],{"_uid":1276,"link":1277,"image":1279,"title":1281,"component":1283},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1278,"linktype":13,"fieldtype":14,"cached_url":1278},"https://youtu.be/JM-8c3EqwZg",{"id":1280,"alt":1281,"name":7,"focus":48,"title":1281,"filename":1282,"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":724,"attrs":1285,"content":1286},{"level":726},[1287],{"text":1288,"type":730},"5 Most Common Jab Mistakes",{"type":724,"attrs":1290,"content":1291},{"level":775},[1292],{"text":1184,"type":730},{"type":789,"attrs":1294},{"id":1273,"body":1295},[1296],{"url":1297,"_uid":1298,"image":1299,"component":801,"copyright_details":1303},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1300,"alt":1301,"name":7,"focus":48,"title":1301,"filename":1302,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":732,"content":1305},[1306],{"text":1307,"type":730},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":843,"content":1309},[1310,1316],{"type":846,"content":1311},[1312],{"type":732,"content":1313},[1314],{"text":1315,"type":730},"While extending the arm to punch",{"type":846,"content":1317},[1318],{"type":732,"content":1319},[1320],{"text":1321,"type":730},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":732,"content":1323},[1324],{"text":1325,"type":730},"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":724,"attrs":1327,"content":1328},{"level":775},[1329],{"text":1330,"type":730},"How To Fix It:",{"type":732,"content":1332},[1333],{"text":1187,"type":730},{"type":724,"attrs":1335,"content":1336},{"level":775},[1337],{"text":1192,"type":730},{"type":789,"attrs":1339},{"id":1273,"body":1340},[1341],{"url":1342,"_uid":1343,"image":1344,"component":801,"copyright_details":1348},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1345,"alt":1346,"name":7,"focus":48,"title":1346,"filename":1347,"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":732,"content":1350},[1351,1353,1359],{"text":1352,"type":730},"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":1354,"type":730,"marks":1355},"hook",[1356],{"type":746,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1360,"type":730}," 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":724,"attrs":1362,"content":1363},{"level":775},[1364],{"text":1330,"type":730},{"type":732,"content":1366},[1367],{"text":1195,"type":730},{"type":724,"attrs":1369,"content":1370},{"level":775},[1371],{"text":1372,"type":730},"3. Pushing the Jab",{"type":789,"attrs":1374},{"id":1273,"body":1375},[1376],{"url":1377,"_uid":1378,"image":1379,"component":801,"copyright_details":1383},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1380,"alt":1381,"name":7,"focus":48,"title":1381,"filename":1382,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":732,"content":1385},[1386,1388,1394],{"text":1387,"type":730},"“Pushing the jab” means leaning into the punch. In your ",{"text":1389,"type":730,"marks":1390},"boxing stance",[1391],{"type":746,"attrs":1392},{"href":1393,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1395,"type":730},", 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":724,"attrs":1397,"content":1398},{"level":775},[1399],{"text":1330,"type":730},{"type":732,"content":1401},[1402],{"text":1203,"type":730},{"type":724,"attrs":1404,"content":1405},{"level":775},[1406],{"text":1407,"type":730},"4. Flaring Your Elbows",{"type":789,"attrs":1409},{"id":1273,"body":1410},[1411],{"url":1412,"_uid":1413,"image":1414,"component":801,"copyright_details":1418},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1415,"alt":1416,"name":7,"focus":48,"title":1416,"filename":1417,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":732,"content":1420},[1421],{"text":1422,"type":730},"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":732,"content":1424},[1425],{"text":1426,"type":730},"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":724,"attrs":1428,"content":1429},{"level":775},[1430],{"text":1330,"type":730},{"type":732,"content":1432},[1433],{"text":1211,"type":730},{"type":724,"attrs":1435,"content":1436},{"level":775},[1437],{"text":1438,"type":730},"5. Not Jabbing Enough",{"type":789,"attrs":1440},{"id":1273,"body":1441},[1442],{"url":1443,"_uid":1444,"image":1445,"component":801,"copyright_details":1449},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1446,"alt":1447,"name":7,"focus":48,"title":1447,"filename":1448,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":732,"content":1451},[1452],{"text":1453,"type":730},"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":724,"attrs":1455,"content":1456},{"level":775},[1457],{"text":1330,"type":730},{"type":732,"content":1459},[1460],{"text":1461,"type":730},"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":724,"attrs":1463,"content":1464},{"level":726},[1465],{"text":1466,"type":730},"Keep On Jabbing",{"type":732,"content":1468},[1469],{"text":1470,"type":730},"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":732,"content":1472},[1473,1474,1478],{"text":1076,"type":730},{"text":1056,"type":730,"marks":1475},[1476],{"type":746,"attrs":1477},{"href":1081,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1479,"type":730}," 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":732,"content":1481},[1482],{"text":1483,"type":730},"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":1485,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1486,"component":118,"meta_info":1487,"meta_title":7,"block_image":1488,"cover_image":1489,"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":1494,"title":1495,"plugin":43,"description":1496},"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":1498,"alt":1164,"name":7,"focus":48,"title":1164,"filename":1499,"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,[1505],"featured","86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1509,"created_at":1510,"published_at":1511,"updated_at":1512,"id":1513,"uuid":1514,"content":1515,"slug":1773,"full_slug":1774,"sort_by_date":48,"position":1775,"tag_list":1776,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1777,"first_published_at":1511,"release_id":48,"lang":60,"path":1159,"alternates":1778,"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":1516,"faqs":1517,"title":1509,"topic":1538,"author":1553,"content":1554,"category":1754,"schedule":1762,"component":1136,"meta_info":1763,"cover_image":1767,"description":1771,"contributors":1772},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1518,1522,1526,1530,1534],{"_uid":1519,"answer":1520,"question":1521,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1523,"answer":1524,"question":1525,"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":1527,"answer":1528,"question":1529,"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":1531,"answer":1532,"question":1533,"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":1535,"answer":1536,"question":1537,"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":1539,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1551,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1552,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1540,"component":39,"meta_info":1548,"block_image":1549,"cover_image":1550,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1541,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1546,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1542,"component":118,"meta_info":1543,"meta_title":7,"block_image":1544,"cover_image":1545,"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":721,"content":1555},[1556,1571,1575,1579,1583,1587,1591,1594,1599,1604,1618,1623,1627,1632,1636,1641,1655,1659,1663,1677,1691,1695,1699,1713,1718,1722,1736,1740,1750],{"type":732,"content":1557},[1558,1560,1569],{"text":1559,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1561,"type":730,"marks":1562},"interval training",[1563,1567],{"type":746,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1568},"underline",{"text":1570,"type":730}," 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":732,"content":1572},[1573],{"text":1574,"type":730},"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":724,"attrs":1576,"content":1577},{"level":726},[1578],{"text":1521,"type":730},{"type":732,"content":1580},[1581],{"text":1582,"type":730},"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":732,"content":1584},[1585],{"text":1586,"type":730},"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":724,"attrs":1588,"content":1589},{"level":726},[1590],{"text":1525,"type":730},{"type":732,"content":1592},[1593],{"text":1524,"type":730},{"type":724,"attrs":1595,"content":1596},{"level":726},[1597],{"text":1598,"type":730},"Unique Benefits of HIIT",{"type":724,"attrs":1600,"content":1601},{"level":775},[1602],{"text":1603,"type":730},"Maximum Effectiveness in Less Time",{"type":732,"content":1605},[1606,1608,1616],{"text":1607,"type":730},"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":1609,"type":730,"marks":1610},"25-30% more calories",[1611,1615],{"type":746,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"custom":1614,"target":749,"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":1568},{"text":1617,"type":730}," 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":724,"attrs":1619,"content":1620},{"level":775},[1621],{"text":1622,"type":730},"Tones Muscle",{"type":732,"content":1624},[1625],{"text":1626,"type":730},"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":724,"attrs":1628,"content":1629},{"level":775},[1630],{"text":1631,"type":730},"Adds Variety",{"type":732,"content":1633},[1634],{"text":1635,"type":730},"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":724,"attrs":1637,"content":1638},{"level":775},[1639],{"text":1640,"type":730},"Improves Cardiovascular Health",{"type":732,"content":1642},[1643,1645,1653],{"text":1644,"type":730},"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":1646,"type":730,"marks":1647},"greater improvements in blood pressure",[1648,1652],{"type":746,"attrs":1649},{"href":1650,"uuid":48,"anchor":48,"custom":1651,"target":749,"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":1568},{"text":1654,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":724,"attrs":1656,"content":1657},{"level":726},[1658],{"text":1533,"type":730},{"type":732,"content":1660},[1661],{"text":1662,"type":730},"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":732,"content":1664},[1665,1667,1675],{"text":1666,"type":730},"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":1668,"type":730,"marks":1669},"roadwork",[1670,1674],{"type":746,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1568},{"text":1676,"type":730},", 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":732,"content":1678},[1679,1681,1689],{"text":1680,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1682,"type":730,"marks":1683},"HIIT jump rope workout",[1684,1688],{"type":746,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"custom":1687,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1568},{"text":1690,"type":730}," for a full-body cardio blast in just minutes.",{"type":724,"attrs":1692,"content":1693},{"level":726},[1694],{"text":1537,"type":730},{"type":732,"content":1696},[1697],{"text":1698,"type":730},"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":732,"content":1700},[1701,1703,1711],{"text":1702,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1704,"type":730,"marks":1705},"10 minutes of HIIT boxing",[1706,1710],{"type":746,"attrs":1707},{"href":1708,"uuid":48,"anchor":48,"custom":1709,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1568},{"text":1712,"type":730}," and feel the difference with just one workout.",{"type":724,"attrs":1714,"content":1715},{"level":726},[1716],{"text":1717,"type":730},"Hit With HIIT",{"type":732,"content":1719},[1720],{"text":1721,"type":730},"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":732,"content":1723},[1724,1726,1734],{"text":1725,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1727,"type":730,"marks":1728},"FightCamp’s extensive library of HIIT workouts",[1729,1733],{"type":746,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"custom":1732,"target":749,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1568},{"text":1735,"type":730},"!",{"type":724,"attrs":1737,"content":1738},{"level":726},[1739],{"text":1072,"type":730},{"type":732,"content":1741},[1742,1743,1749],{"text":1076,"type":730},{"text":1056,"type":730,"marks":1744},[1745,1748],{"type":746,"attrs":1746},{"href":1081,"uuid":48,"anchor":48,"custom":1747,"target":749,"linktype":13},{},{"type":1568},{"text":1479,"type":730},{"type":732,"content":1751},[1752],{"text":1753,"type":730},"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":1755,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1760,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1756,"component":118,"meta_info":1757,"meta_title":7,"block_image":1758,"cover_image":1759,"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":1764,"title":1765,"plugin":43,"description":1766},"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":1768,"alt":1769,"name":7,"focus":7,"title":1769,"filename":1770,"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,[1505],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1780,"created_at":1781,"published_at":1782,"updated_at":1783,"id":1784,"uuid":1785,"content":1786,"slug":2185,"full_slug":2186,"sort_by_date":48,"position":2187,"tag_list":2188,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2189,"first_published_at":1782,"release_id":48,"lang":60,"path":1159,"alternates":2190,"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":1787,"faqs":1788,"title":1780,"topic":1797,"author":1812,"content":1813,"category":2166,"schedule":2174,"component":1136,"meta_info":2175,"cover_image":2179,"description":2183,"contributors":2184},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1789,1793],{"_uid":1790,"answer":1791,"question":1792,"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":1794,"answer":1795,"question":1796,"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":1798,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1810,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1799,"component":39,"meta_info":1807,"block_image":1808,"cover_image":1809,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1800,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1805,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1801,"component":118,"meta_info":1802,"meta_title":7,"block_image":1803,"cover_image":1804,"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":721,"content":1814},[1815,1820,1834,1848,1853,1857,1862,1866,1904,1908,1913,1917,1921,1926,1930,1935,1949,1953,1973,1978,1982,1986,2043,2048,2052,2056,2082,2096,2101,2105,2109,2136,2140,2145,2149,2153,2163],{"type":724,"attrs":1816,"content":1817},{"level":726},[1818],{"text":1819,"type":730},"How to Stay Motivated to Work Out",{"type":732,"content":1821},[1822,1824,1832],{"text":1823,"type":730},"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":1825,"type":730,"marks":1826},"New Year’s Resolutions",[1827,1831],{"type":746,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"custom":1830,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1568},{"text":1833,"type":730},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":732,"content":1835},[1836,1838,1846],{"text":1837,"type":730},"But what happens if you're looking for motivation to work out in the ",{"text":1839,"type":730,"marks":1840},"middle of summer",[1841,1845],{"type":746,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1568},{"text":1847,"type":730}," 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":724,"attrs":1849,"content":1850},{"level":726},[1851],{"text":1852,"type":730},"Motivation vs. Determination",{"type":732,"content":1854},[1855],{"text":1856,"type":730},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":724,"attrs":1858,"content":1859},{"level":775},[1860],{"text":1861,"type":730},"Motivation",{"type":732,"content":1863},[1864],{"text":1865,"type":730},"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":843,"content":1867},[1868,1874,1880,1886,1892,1898],{"type":846,"content":1869},[1870],{"type":732,"content":1871},[1872],{"text":1873,"type":730},"Movies",{"type":846,"content":1875},[1876],{"type":732,"content":1877},[1878],{"text":1879,"type":730},"Books",{"type":846,"content":1881},[1882],{"type":732,"content":1883},[1884],{"text":1885,"type":730},"Quotes",{"type":846,"content":1887},[1888],{"type":732,"content":1889},[1890],{"text":1891,"type":730},"Speeches",{"type":846,"content":1893},[1894],{"type":732,"content":1895},[1896],{"text":1897,"type":730},"Social media posts",{"type":846,"content":1899},[1900],{"type":732,"content":1901},[1902],{"text":1903,"type":730},"Success stories",{"type":732,"content":1905},[1906],{"text":1907,"type":730},"These are things that essentially make you want to start something, like a workout.",{"type":724,"attrs":1909,"content":1910},{"level":775},[1911],{"text":1912,"type":730},"Determination",{"type":732,"content":1914},[1915],{"text":1916,"type":730},"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":732,"content":1918},[1919],{"text":1920,"type":730},"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":724,"attrs":1922,"content":1923},{"level":726},[1924],{"text":1925,"type":730},"Finding That Drive",{"type":732,"content":1927},[1928],{"text":1929,"type":730},"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":724,"attrs":1931,"content":1932},{"level":775},[1933],{"text":1934,"type":730},"Working Out at Home",{"type":732,"content":1936},[1937,1939,1947],{"text":1938,"type":730},"The wonderful thing about ",{"text":1940,"type":730,"marks":1941},"working out from home",[1942,1946],{"type":746,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"custom":1945,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1568},{"text":1948,"type":730}," 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":732,"content":1950},[1951],{"text":1952,"type":730},"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":843,"content":1954},[1955,1961,1967],{"type":846,"content":1956},[1957],{"type":732,"content":1958},[1959],{"text":1960,"type":730},"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":846,"content":1962},[1963],{"type":732,"content":1964},[1965],{"text":1966,"type":730},"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":846,"content":1968},[1969],{"type":732,"content":1970},[1971],{"text":1972,"type":730},"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":724,"attrs":1974,"content":1975},{"level":775},[1976],{"text":1977,"type":730},"Staying Committed to Exercising Daily",{"type":732,"content":1979},[1980],{"text":1981,"type":730},"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":732,"content":1983},[1984],{"text":1985,"type":730},"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":843,"content":1987},[1988,1994,2000,2006,2018,2031],{"type":846,"content":1989},[1990],{"type":732,"content":1991},[1992],{"text":1993,"type":730},"Outdoor walks/hikes in nature",{"type":846,"content":1995},[1996],{"type":732,"content":1997},[1998],{"text":1999,"type":730},"Easy pace swims",{"type":846,"content":2001},[2002],{"type":732,"content":2003},[2004],{"text":2005,"type":730},"Sauna sessions",{"type":846,"content":2007},[2008],{"type":732,"content":2009},[2010],{"text":2011,"type":730,"marks":2012},"Low-intensity yoga",[2013,2017],{"type":746,"attrs":2014},{"href":2015,"uuid":48,"anchor":48,"custom":2016,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1568},{"type":846,"content":2019},[2020],{"type":732,"content":2021},[2022,2030],{"text":2023,"type":730,"marks":2024},"Mobility work",[2025,2029],{"type":746,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"custom":2028,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1568},{"text":737,"type":730},{"type":846,"content":2032},[2033],{"type":732,"content":2034},[2035],{"text":2036,"type":730,"marks":2037},"Stretching",[2038,2042],{"type":746,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"custom":2041,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1568},{"type":724,"attrs":2044,"content":2045},{"level":775},[2046],{"text":2047,"type":730},"Morning Workouts Before Starting the Day",{"type":732,"content":2049},[2050],{"text":2051,"type":730},"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":732,"content":2053},[2054],{"text":2055,"type":730},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":843,"content":2057},[2058,2064,2070,2076],{"type":846,"content":2059},[2060],{"type":732,"content":2061},[2062],{"text":2063,"type":730},"Turning off electronics the last hour",{"type":846,"content":2065},[2066],{"type":732,"content":2067},[2068],{"text":2069,"type":730},"Sleeping in a blacked-out environment",{"type":846,"content":2071},[2072],{"type":732,"content":2073},[2074],{"text":2075,"type":730},"Getting to bed at the same time each night",{"type":846,"content":2077},[2078],{"type":732,"content":2079},[2080],{"text":2081,"type":730},"Set out your workout clothes the night before",{"type":732,"content":2083},[2084,2086,2094],{"text":2085,"type":730},"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":2087,"type":730,"marks":2088},"H.I.I.T. session",[2089,2093],{"type":746,"attrs":2090},{"href":2091,"uuid":48,"anchor":48,"custom":2092,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1568},{"text":2095,"type":730},".",{"type":724,"attrs":2097,"content":2098},{"level":775},[2099],{"text":2100,"type":730},"End-of-Day Workouts",{"type":732,"content":2102},[2103],{"text":2104,"type":730},"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":732,"content":2106},[2107],{"text":2108,"type":730},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":843,"content":2110},[2111,2124,2130],{"type":846,"content":2112},[2113],{"type":732,"content":2114},[2115,2117,2122],{"text":2116,"type":730},"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":2118,"type":730,"marks":2119},"“why” ",[2120],{"type":2121},"italic",{"text":2123,"type":730},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":846,"content":2125},[2126],{"type":732,"content":2127},[2128],{"text":2129,"type":730},"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":846,"content":2131},[2132],{"type":732,"content":2133},[2134],{"text":2135,"type":730},"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":732,"content":2137},[2138],{"text":2139,"type":730},"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":724,"attrs":2141,"content":2142},{"level":726},[2143],{"text":2144,"type":730},"Plan Then Execute",{"type":732,"content":2146},[2147],{"text":2148,"type":730},"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":724,"attrs":2150,"content":2151},{"level":726},[2152],{"text":1072,"type":730},{"type":732,"content":2154},[2155,2156,2162],{"text":1076,"type":730},{"text":1056,"type":730,"marks":2157},[2158,2161],{"type":746,"attrs":2159},{"href":1081,"uuid":48,"anchor":48,"custom":2160,"target":749,"linktype":13},{},{"type":1568},{"text":1479,"type":730},{"type":732,"content":2164},[2165],{"text":1753,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2167,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"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":2176,"title":2177,"plugin":43,"description":2178},"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":2180,"alt":2181,"name":7,"focus":7,"title":2181,"filename":2182,"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,[1505],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2192,"created_at":2193,"published_at":2194,"updated_at":2195,"id":2196,"uuid":2197,"content":2198,"slug":2415,"full_slug":2416,"sort_by_date":48,"position":2417,"tag_list":2418,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2419,"first_published_at":2420,"release_id":48,"lang":60,"path":1159,"alternates":2421,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2199,"faqs":2200,"title":2192,"topic":2221,"author":2236,"content":2237,"category":2397,"schedule":2405,"component":1136,"meta_info":2406,"cover_image":2410,"description":2409,"contributors":2414},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2201,2205,2209,2213,2217],{"_uid":2202,"answer":2203,"question":2204,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2206,"answer":2207,"question":2208,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2210,"answer":2211,"question":2212,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2214,"answer":2215,"question":2216,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2218,"answer":2219,"question":2220,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2222,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2234,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2223,"component":39,"meta_info":2231,"block_image":2232,"cover_image":2233,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2224,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2229,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2225,"component":118,"meta_info":2226,"meta_title":7,"block_image":2227,"cover_image":2228,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":721,"content":2238},[2239,2243,2247,2251,2264,2268,2272,2277,2289,2302,2307,2318,2322,2344,2349,2360,2372,2377,2381,2385,2394],{"type":732,"content":2240},[2241],{"text":2242,"type":730},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":732,"content":2244},[2245],{"text":2246,"type":730},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":724,"attrs":2248,"content":2249},{"level":726},[2250],{"text":2204,"type":730},{"type":732,"content":2252},[2253,2255,2262],{"text":2254,"type":730},"According to the ",{"text":2256,"type":730,"marks":2257},"Mayo Clinic",[2258],{"type":746,"attrs":2259},{"href":2260,"uuid":48,"anchor":48,"custom":2261,"target":749,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2263,"type":730},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":732,"content":2265},[2266],{"text":2267,"type":730},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":732,"content":2269},[2270],{"text":2271,"type":730},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":724,"attrs":2273,"content":2274},{"level":726},[2275],{"text":2276,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":789,"attrs":2278},{"id":2279,"body":2280},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2281],{"url":2282,"_uid":2283,"image":2284,"component":801,"copyright_details":2288},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2285,"alt":2286,"name":7,"focus":48,"title":2286,"filename":2287,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":732,"content":2290},[2291,2293,2300],{"text":2292,"type":730},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2294,"type":730,"marks":2295},"burn more calories",[2296],{"type":746,"attrs":2297},{"href":2298,"uuid":48,"anchor":48,"custom":2299,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2301,"type":730}," even after you’re done working out.",{"type":724,"attrs":2303,"content":2304},{"level":726},[2305],{"text":2306,"type":730},"Kickboxing Is A Full Body Workout",{"type":789,"attrs":2308},{"id":2279,"body":2309},[2310],{"url":2311,"_uid":2312,"image":2313,"component":801,"copyright_details":2317},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2314,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2316,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":732,"content":2319},[2320],{"text":2321,"type":730},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":732,"content":2323},[2324,2326,2333,2335,2342],{"text":2325,"type":730},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2327,"type":730,"marks":2328},"all-level lower body workout",[2329],{"type":746,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"custom":2332,"target":749,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2334,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2336,"type":730,"marks":2337},"upper body workout",[2338],{"type":746,"attrs":2339},{"href":2340,"uuid":48,"anchor":48,"custom":2341,"target":749,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2343,"type":730}," led by Flo Master.",{"type":724,"attrs":2345,"content":2346},{"level":726},[2347],{"text":2348,"type":730},"Boxing Can Be Low-Impact",{"type":789,"attrs":2350},{"id":2279,"body":2351},[2352],{"url":2353,"_uid":2354,"image":2355,"component":801,"copyright_details":2359},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2356,"alt":2357,"name":7,"focus":48,"title":2357,"filename":2358,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":732,"content":2361},[2362,2364,2370],{"text":2363,"type":730},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":991,"type":730,"marks":2365},[2366],{"type":746,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2371,"type":730}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":724,"attrs":2373,"content":2374},{"level":726},[2375],{"text":2376,"type":730},"Kick Boring Cardio To The Curb",{"type":732,"content":2378},[2379],{"text":2380,"type":730},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":724,"attrs":2382,"content":2383},{"level":726},[2384],{"text":1072,"type":730},{"type":732,"content":2386},[2387,2388,2393],{"text":1076,"type":730},{"text":1056,"type":730,"marks":2389},[2390],{"type":746,"attrs":2391},{"href":1081,"uuid":48,"anchor":48,"custom":2392,"target":749,"linktype":13},{},{"text":1479,"type":730},{"type":732,"content":2395},[2396],{"text":1483,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2398,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2403,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2399,"component":118,"meta_info":2400,"meta_title":7,"block_image":2401,"cover_image":2402,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2407,"title":2408,"plugin":43,"description":2409},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2411,"alt":2412,"name":7,"focus":48,"title":2412,"filename":2413,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1505],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2423,"created_at":2424,"published_at":2425,"updated_at":2426,"id":2427,"uuid":2428,"content":2429,"slug":2693,"full_slug":2694,"sort_by_date":48,"position":2695,"tag_list":2696,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2697,"first_published_at":2425,"release_id":48,"lang":60,"path":1159,"alternates":2698,"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":2430,"faqs":2431,"title":2423,"topic":2452,"author":2467,"content":2468,"category":2674,"schedule":2682,"component":1136,"meta_info":2683,"cover_image":2687,"description":2691,"contributors":2692},"21563324-6383-4226-86da-b9779cd26bde",[2432,2436,2440,2444,2448],{"_uid":2433,"answer":2434,"question":2435,"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":2437,"answer":2438,"question":2439,"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":2441,"answer":2442,"question":2443,"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":2445,"answer":2446,"question":2447,"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":2449,"answer":2450,"question":2451,"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":2453,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2465,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2454,"component":39,"meta_info":2462,"block_image":2463,"cover_image":2464,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2456,"component":118,"meta_info":2457,"meta_title":7,"block_image":2458,"cover_image":2459,"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":721,"content":2469},[2470,2483,2495,2500,2504,2538,2543,2547,2561,2586,2591,2595,2631,2648,2653,2657,2661,2671],{"type":732,"content":2471},[2472,2474,2481],{"text":2473,"type":730},"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":2475,"type":730,"marks":2476},"close-range",[2477],{"type":746,"attrs":2478},{"href":2479,"uuid":48,"anchor":48,"custom":2480,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2482,"type":730}," 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":789,"attrs":2484},{"id":2485,"body":2486},"52fa91c7-90bf-43d9-8857-79752817914b",[2487],{"url":2488,"_uid":2489,"image":2490,"component":801,"copyright_details":2494},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2491,"alt":2492,"name":7,"focus":48,"title":2492,"filename":2493,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":724,"attrs":2496,"content":2497},{"level":726},[2498],{"text":2499,"type":730},"Rolling Punch Drill",{"type":732,"content":2501},[2502],{"text":2503,"type":730},"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":843,"content":2505},[2506,2512,2518,2524],{"type":846,"content":2507},[2508],{"type":732,"content":2509},[2510],{"text":2511,"type":730},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":846,"content":2513},[2514],{"type":732,"content":2515},[2516],{"text":2517,"type":730},"Bend your knees until your thigh muscles are supporting your weight",{"type":846,"content":2519},[2520],{"type":732,"content":2521},[2522],{"text":2523,"type":730},"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":846,"content":2525},[2526,2530],{"type":732,"content":2527},[2528],{"text":2529,"type":730},"Develop a steady rhythm, and then start mixing punches in",{"type":843,"content":2531},[2532],{"type":846,"content":2533},[2534],{"type":732,"content":2535},[2536],{"text":2537,"type":730},"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":724,"attrs":2539,"content":2540},{"level":726},[2541],{"text":2542,"type":730},"Danger Close Drill",{"type":732,"content":2544},[2545],{"text":2546,"type":730},"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":843,"content":2548},[2549,2555],{"type":846,"content":2550},[2551],{"type":732,"content":2552},[2553],{"text":2554,"type":730},"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":846,"content":2556},[2557],{"type":732,"content":2558},[2559],{"text":2560,"type":730},"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":732,"content":2562},[2563,2567,2569,2575,2577,2584],{"text":2564,"type":730,"marks":2565},"Key focus:",[2566],{"type":1021},{"text":2568,"type":730}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2570,"type":730,"marks":2571},"hooks",[2572],{"type":746,"attrs":2573},{"href":1358,"uuid":48,"anchor":48,"custom":2574,"target":749,"linktype":13},{},{"text":2576,"type":730}," and ",{"text":2578,"type":730,"marks":2579},"uppercuts",[2580],{"type":746,"attrs":2581},{"href":2582,"uuid":48,"anchor":48,"custom":2583,"target":749,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2585,"type":730},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":724,"attrs":2587,"content":2588},{"level":726},[2589],{"text":2590,"type":730},"Rolling Thunder Drill",{"type":732,"content":2592},[2593],{"text":2594,"type":730},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":843,"content":2596},[2597,2611,2625],{"type":846,"content":2598},[2599,2603],{"type":732,"content":2600},[2601],{"text":2602,"type":730},"On a heavy bag, set an interval of your choosing",{"type":843,"content":2604},[2605],{"type":846,"content":2606},[2607],{"type":732,"content":2608},[2609],{"text":2610,"type":730},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":846,"content":2612},[2613,2617],{"type":732,"content":2614},[2615],{"text":2616,"type":730},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":843,"content":2618},[2619],{"type":846,"content":2620},[2621],{"type":732,"content":2622},[2623],{"text":2624,"type":730},"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":846,"content":2626},[2627],{"type":732,"content":2628},[2629],{"text":2630,"type":730},"Rest for 1 minute in between each round to recover",{"type":732,"content":2632},[2633,2637,2639,2646],{"text":2634,"type":730,"marks":2635},"Tip",[2636],{"type":1021},{"text":2638,"type":730},": Maintaining a calm and ",{"text":2640,"type":730,"marks":2641},"steady breath",[2642],{"type":746,"attrs":2643},{"href":2644,"uuid":48,"anchor":48,"custom":2645,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2647,"type":730}," will help you establish your rhythm.",{"type":724,"attrs":2649,"content":2650},{"level":726},[2651],{"text":2652,"type":730},"Better, Faster, Stronger",{"type":732,"content":2654},[2655],{"text":2656,"type":730},"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":724,"attrs":2658,"content":2659},{"level":726},[2660],{"text":1072,"type":730},{"type":732,"content":2662},[2663,2664,2670],{"text":1076,"type":730},{"text":1056,"type":730,"marks":2665},[2666],{"type":746,"attrs":2667},{"href":2668,"uuid":48,"anchor":48,"custom":2669,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1479,"type":730},{"type":732,"content":2672},[2673],{"text":1753,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2675,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2676,"component":118,"meta_info":2677,"meta_title":7,"block_image":2678,"cover_image":2679,"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":2684,"title":2685,"plugin":43,"description":2686},"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":2688,"alt":2689,"name":7,"focus":48,"title":2689,"filename":2690,"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,[1505],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2700,"created_at":2701,"published_at":2702,"updated_at":2703,"id":2704,"uuid":2705,"content":2706,"slug":2911,"full_slug":2912,"sort_by_date":48,"position":2913,"tag_list":2914,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2915,"first_published_at":2702,"release_id":48,"lang":60,"path":1159,"alternates":2916,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2707,"faqs":2708,"title":2700,"topic":2725,"author":1553,"content":2740,"category":2892,"schedule":2900,"component":1136,"meta_info":2901,"cover_image":2905,"description":2909,"contributors":2910},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2709,2713,2717,2721],{"_uid":2710,"answer":2711,"question":2712,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2714,"answer":2715,"question":2716,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2718,"answer":2719,"question":2720,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2722,"answer":2723,"question":2724,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2726,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2738,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2727,"component":39,"meta_info":2735,"block_image":2736,"cover_image":2737,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2728,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2733,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2729,"component":118,"meta_info":2730,"meta_title":7,"block_image":2731,"cover_image":2732,"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},[],[],{"type":721,"content":2741},[2742,2746,2759,2763,2768,2771,2776,2781,2785,2790,2794,2799,2803,2808,2812,2817,2831,2835,2839,2843,2847,2852,2856,2870,2874,2878,2889],{"type":732,"content":2743},[2744],{"text":2745,"type":730},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":732,"content":2747},[2748,2750,2757],{"text":2749,"type":730},"Running for boxers is a critical element of ",{"text":2751,"type":730,"marks":2752},"roadwork drills",[2753,2756],{"type":746,"attrs":2754},{"href":1672,"uuid":48,"anchor":48,"custom":2755,"target":749,"linktype":13},{},{"type":1568},{"text":2758,"type":730}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":732,"content":2760},[2761],{"text":2762,"type":730},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":724,"attrs":2764,"content":2765},{"level":726},[2766],{"text":2767,"type":730},"Is Running Good for Boxing?",{"type":732,"content":2769},[2770],{"text":2711,"type":730},{"type":724,"attrs":2772,"content":2773},{"level":726},[2774],{"text":2775,"type":730},"Benefits of Running for Boxers",{"type":724,"attrs":2777,"content":2778},{"level":775},[2779],{"text":2780,"type":730},"Builds Endurance & Stamina",{"type":732,"content":2782},[2783],{"text":2784,"type":730},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":724,"attrs":2786,"content":2787},{"level":775},[2788],{"text":2789,"type":730},"Improves Cardiovascular System",{"type":732,"content":2791},[2792],{"text":2793,"type":730},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":724,"attrs":2795,"content":2796},{"level":775},[2797],{"text":2798,"type":730},"Strengthens Lower Body",{"type":732,"content":2800},[2801],{"text":2802,"type":730},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":724,"attrs":2804,"content":2805},{"level":775},[2806],{"text":2807,"type":730},"Teaches Discipline",{"type":732,"content":2809},[2810],{"text":2811,"type":730},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":724,"attrs":2813,"content":2814},{"level":775},[2815],{"text":2816,"type":730},"Enhances Mental Clarity",{"type":732,"content":2818},[2819,2821,2829],{"text":2820,"type":730},"Much like boxing, running can be a form of ",{"text":2822,"type":730,"marks":2823},"meditative movement",[2824,2828],{"type":746,"attrs":2825},{"href":2826,"uuid":48,"anchor":48,"custom":2827,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1568},{"text":2830,"type":730}," that clears your head and focuses your mind.",{"type":724,"attrs":2832,"content":2833},{"level":726},[2834],{"text":2720,"type":730},{"type":732,"content":2836},[2837],{"text":2838,"type":730},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":732,"content":2840},[2841],{"text":2842,"type":730},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":732,"content":2844},[2845],{"text":2846,"type":730},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":724,"attrs":2848,"content":2849},{"level":726},[2850],{"text":2851,"type":730},"How Long Should I Be Running for Boxing?",{"type":732,"content":2853},[2854],{"text":2855,"type":730},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":732,"content":2857},[2858,2860,2868],{"text":2859,"type":730},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2861,"type":730,"marks":2862},"10 minutes of running",[2863,2867],{"type":746,"attrs":2864},{"href":2865,"uuid":48,"anchor":48,"custom":2866,"target":749,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1568},{"text":2869,"type":730}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":732,"content":2871},[2872],{"text":2873,"type":730},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":724,"attrs":2875,"content":2876},{"level":726},[2877],{"text":1072,"type":730},{"type":732,"content":2879},[2880,2881,2887],{"text":1076,"type":730},{"text":1056,"type":730,"marks":2882},[2883,2886],{"type":746,"attrs":2884},{"href":1081,"uuid":48,"anchor":48,"custom":2885,"target":749,"linktype":13},{},{"type":1568},{"text":2888,"type":730}," 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":732,"content":2890},[2891],{"text":1753,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2893,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2898,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2899,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2894,"component":118,"meta_info":2895,"meta_title":7,"block_image":2896,"cover_image":2897,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2902,"title":2903,"plugin":43,"description":2904},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2906,"alt":2907,"name":7,"focus":7,"title":2907,"filename":2908,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1505],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1136,"created_at":2918,"published_at":2919,"updated_at":2920,"id":2921,"uuid":2922,"content":2923,"slug":1136,"full_slug":2944,"sort_by_date":48,"position":446,"tag_list":2945,"is_startpage":9,"parent_id":2946,"meta_data":48,"group_id":2947,"first_published_at":2948,"release_id":48,"lang":60,"path":7,"alternates":2949,"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":2924,"component":2925,"meta_info":2926,"custom_content_list":2928},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2927,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2929,2934,2939],{"_uid":2930,"label":2931,"value":2932,"dev_id":2933,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2935,"label":2936,"value":2937,"dev_id":2938,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2940,"label":2941,"value":2942,"dev_id":2943,"component":730},"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",[],1786402815659]