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Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1881,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1872,"full_slug":1873,"sort_by_date":48,"position":1874,"tag_list":1875,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":1877,"first_published_at":1878,"release_id":48,"lang":60,"path":1879,"alternates":1880,"default_full_slug":48,"translated_slugs":48},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training","2021-08-02T18:47:58.497Z","2023-01-02T19:27:59.375Z","2023-01-02T19:27:59.430Z",64125871,"12749468-7fd4-43e4-9138-c7b952e9643e",{"_uid":664,"faqs":665,"title":727,"topic":728,"author":743,"content":765,"category":1851,"schedule":1859,"component":1860,"meta_info":1861,"cover_image":1865,"description":1868,"contributors":1869,"email_capture":1870,"custom_content_list":1871},"c0a6f408-3a48-4c86-bd4c-94518b902f67",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723],{"_uid":667,"answer":668,"question":669,"component":670},"bec12374-e824-4a60-ae66-83d399a7b3b6","Interval training involves high intensity bursts of activity, exercise, and cardio combined with a defined set time of rest or recovery. In the past, this style of training was mostly used by athletes, especially boxers, but now it has become more mainstream as it has numerous benefits.","What is interval training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9d884790-d935-4b89-8dc4-591a0937c51e","Interval training has a lot of benefits. It is fast, provides exercise variety, tones the body and burns calories, prevents heart disease, and has anti-aging benefits. Here's more information on each benefit:\\nFast.\\nOne thing it seems we never have enough of in the 21st century is time. Interval training protocols and workouts are perfect for those of us with busy lives. Most interval workouts range from 10-30 minutes, allowing you to get in a full-body workout even on your lunch break. With interval training, you should never have an excuse to not be able to fit in a quality workout. Exercise variety. Running, walking, swimming, and biking are all great workouts, but some people prefer more variety. Interval training takes the mundane out of training and keeps it entertaining. Opting for interval training keeps things fresh and fun with a variety of different exercises in each session. Tones the body and burns calories.\\nThis is one of the best reasons to perform interval training multiple times a week. Not only do you burn calories during your workout, but you also continue to burn them afterward. This is known as an EPOC effect, which stands for excess post-exercise oxygen consumption, or the number of calories burned after a workout. Then to top it off, you gain muscle and tone your body. Double whammy! Prevents heart disease.\\nInterval training workouts are effective for combating heart disease and illness. Interval training shows a strong correlation to the level of maximum oxygen intake, or VO2max. VO2max is the measurement of the maximum amount of oxygen a person can utilize during intense exercise, or more simply, a person’s exercise capacity. Interval training increases a person's VO2max, which in turn lowers their likelihood of heart disease and coronary artery disease.\\n\\nAnti-aging.\\nThe fountain of youth may be more accessible than people thought. A recent study done in Norway shows that interval training is more effective than longer, slower training methods (running and even resistance training). In the study, interval training was shown to reduce cholesterol, adjust the ratio of fatty acids in the blood, and reduce the risk for metabolic syndrome, all of which play a detrimental role in the aging process.","What are the benefits of interval training?",{"_uid":676,"answer":677,"question":678,"component":670},"18d107f5-b961-404b-9f50-2a39c9175e4a","HIIT, or high intensity interval training, is a form of interval training that fluctuates between high and low intensity exercises. The usual HIIT protocol calls for a longer burst of anaerobic activity followed by a shorter recovery period at a significantly reduced work capacity. In layman's terms, a typical HIIT workout would be 30-45 seconds of high intensity output, usually between 75-90% maximal effort, followed by 15-30 seconds of recovery. This type of interval training is usually sustained for a total of 10-30 minutes.","What is HIIT?",{"_uid":680,"answer":681,"question":682,"component":670},"fda99323-f01a-4476-9797-2ac475ed4f52","There is nothing wrong with going for a nice long run to increase your overall cardiovascular endurance, but when it comes time to toning your muscles, increasing muscle mass, and decreasing body fat, HIIT is the king of training routines.\\n\\nA recent 2017 study was conducted to determine the effectiveness of HIIT vs. a routine of slower, steady-state cardio. Two different groups worked out three times per week for a total of 12 weeks. One group performed HIIT while the other followed a slower, steady-state workout routine (jogging). Although participants in both groups had weight loss during the study, overall the participants in the HIIT group lost an additional 2% of body fat, while also gaining an additional 2 lbs. of muscle.","What are the benefits of HIIT?",{"_uid":684,"answer":685,"question":686,"component":670},"be4bda46-6097-45d2-a3f2-e7f47778f54f","Usually, a typical boxing match is made up of 3-minute rounds of intense activity for males and 2-minute rounds for females, followed by 1 minute of rest, sustained over the course of a full 12-round fight. Since HIIT training has a similar level of intensity, many boxers love HIIT workouts to simulate the real-life effects of a boxing match. Often, a boxing workout will cycle through several rounds of punching and training intervals for time, followed by short periods of rest. Here is an example of a HIIT-style boxing workout involving a heavy bag.","How do you use HIIT training in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"3862dd84-3210-4995-a5c8-c2b82254f4e2","Before performing any type of workout routine, the best place to start is with a warm-up to make sure the body is ready for action and to avoid any injuries. FightCamp offers a vast resource of routines to get your body primed. Here is a great 5-minute dynamic warm-up routine with Coach PJ. After you warm up, do this boxing HIIT routine. Intervals: Work (40 seconds), Rest (20 seconds), Alternating left/right jab - cross, Jumping Jacks, Alternating left/right hooks, Burpees, Forearm Plank. Repeat 4x","HIIT Boxing Workout Routine (Heavy Bag)",{"_uid":692,"answer":693,"question":694,"component":670},"cc7b6a3a-5a5b-4e1f-b32e-cc97393a1673","Tabata training is actually a form of HIIT. Developed in 1996 by Dr. Izumi Tabata, Tabata training is more specific in regards to its work to rest ratios. The universal Tabata training protocol calls for 20 seconds of near maximal effort, usually 80-95%, followed by a rest of only 10 seconds. Typical Tabata workouts are 10-20 minutes.","What is Tabata training?",{"_uid":696,"answer":697,"question":698,"component":670},"a6382ec6-97b7-4c00-ae47-81762491377e","The benefits of Tabata training are very similar to that of HIIT as Tabata is a form of interval training. One of the added benefits of Tabata training is that the total workout times can be shorter if an individual is in a time crunch, while still receiving full EPOC benefits. This is because the work effort is near maximum effort and the rest time is only ten seconds.","What are the benefits of Tabata training?",{"_uid":700,"answer":701,"question":702,"component":670},"f09d72ad-4af4-43c0-b146-2909d9a7627c","Intervals: Work (20 seconds), Rest (10 seconds), Jab - Jab - Cross, Squat Jumps, Lower yourself into a squat position and then propel yourself up, fully extending your legs and lifting off the ground. Land softly back into a squat. Repeat for 20 seconds. Alternating left/right hooks. Alternating lunge split jumps, Start in a lunge position, right leg forward, Jump into the air and switch stances at jump apex. Upon landing, your left leg should now be forward. Repeat, alternating legs during each jump, for 20 seconds. Freestyle (combo any punches together). Repeat 8x","Tabata Boxing Workout Routine (Heavy Bag)",{"_uid":704,"answer":705,"question":706,"component":670},"6a88df1f-2356-4561-b7a8-71cd7d44bbde","AMRAP, an acronym for As Many Repetitions (Rounds) As Possible, is the Formula 1 of the fitness world when it comes to fierce and fast workouts. First popularized by the CrossFit community, AMRAP training is based off of a set workout routine which has you race against the clock to complete as many rounds as possible (AMRAP) before the time runs out--no rest for the determined!","What Is AMRAP Training?",{"_uid":708,"answer":709,"question":710,"component":670},"c726fa7e-d2b6-4122-a2c4-9b193d23918a","One of the best benefits AMRAP offers is the ability to fit in a workout, even on a tight schedule. Most AMRAP workouts are 10-30 minutes of heart-racing intense exercise, making them the perfect option when you don't have a lot of time. Another benefit of AMRAP training is the competitive atmosphere and friendly challenge of competing against fellow training partners, classmates of the same group fitness class, or even strangers all over the world in thousands of different CrossFit community-based AMRAP workouts.","What are the benefits of AMRAP training?",{"_uid":712,"answer":713,"question":714,"component":670},"e1ca7f6c-daf7-48aa-af9d-7b28ec5cce48","Complete as many rounds as possible during the full 20 minutes. Jumping Jacks (25 reps) - Stand upright with your legs together, arms at your sides, Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart, Stretch your arms out and over your head. Jump back to starting position. Repeat for 25 reps. Alternating left/right jab - cross (25 reps). Mountain Climbers (25 reps) - Lower yourself into a push-up position with your arms a little further than shoulder-width apart, Keep one leg planted, while bending your other leg bringing it up towards your chest. Return your bent leg to an extended position and repeat with the other leg. When done correctly, mountain climbers will almost look as if you are running in place on the ground. Repeat for 25 reps (both sides). Alternating left/right body shots (25 reps). Burpees (10 reps) - Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders, Lower yourself into a push-up until your chest and legs almost touch the ground. Push back up and quickly hop to your feet, Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms. Repeat for 10 reps. 4 punch combo: Jab - Cross - Left Uppercut - Right Uppercut (x4)","AMRAP Workout Boxing Routine (Heavy Bag) (20 minutes)",{"_uid":716,"answer":717,"question":718,"component":670},"9c0071d5-cf7d-4ea3-a1a0-84664da81e58","Another acronym-based training protocol is EMOM, or Every Minute On the Minute. This is a form of interval training that is perfect for metabolic conditioning. The premise of EMOM is to challenge you to complete a certain exercise for a given number of repetitions within a 60-second time frame. The remaining time that is left over after the individual has completed the stated number of repetitions is used as a rest time. Then, once the second hand on the clock strikes the 60-second mark, most routines move on to a different exercise. This cycle continues for the rest of the routine.","What Is EMOM Training?",{"_uid":720,"answer":721,"question":722,"component":670},"cbca35e6-50d3-4f1c-a87a-cce5d3a93f15","Sometimes the best form of competition is yourself--you vs you. EMOM training has you challenging yourself mentally and physically against the clock to complete each exercise as fast as possible and use as much of the remaining time to recover for the next exercise. This recovery time is crucial for the body to recharge. One of the great benefits of EMOM is the ability to get creative with your workouts. As you progressively get in better shape, you can craft the routine to be more and more challenging. Additionally, EPOC with EMOM training is very effective and you will burn calories long after you’ve stopped working out.","What are the benefits of EMOM training?",{"_uid":724,"answer":725,"question":726,"component":670},"543e9aff-a459-4030-aa98-d3b25bca005d","Reverse lunge - Left/Right Jab - Cross (20 reps), Squat, Alternating Left/Right Hooks (20 reps), Burpees (15 reps) - Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders, Lower yourself into a push-up until your chest and legs almost touch the ground. Push back up and quickly hop to your feet, Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms. Repeat for 15 reps. Boxer Sit-ups (20 reps) - Ab crunch, left/right, jab - cross. Jumping Jacks (40 reps) - Stand upright with your legs together, arms at your sides, Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart, Stretch your arms out and over your head, Jump back to starting position. Repeat for 40 reps. 4 punch combo: Jab - Cross - Left Body - Right Hook (15 reps)","EMOM Boxing Routine (Heavy Bag) (2 Rounds)","How to Use HIIT, Tabata, AMRAP, & EMOM for Boxing Training",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":729,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":741,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":730,"component":39,"meta_info":738,"block_image":739,"cover_image":740,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":731,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":736,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":732,"component":118,"meta_info":733,"meta_title":7,"block_image":734,"cover_image":735,"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},[],[],{"name":744,"created_at":745,"published_at":746,"updated_at":747,"id":748,"uuid":749,"content":750,"slug":758,"full_slug":759,"sort_by_date":48,"position":419,"tag_list":760,"is_startpage":9,"parent_id":761,"meta_data":48,"group_id":762,"first_published_at":763,"release_id":48,"lang":60,"path":48,"alternates":764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":751,"_uid":752,"name":744,"photo":753,"component":756,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":757,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":754,"alt":744,"name":744,"focus":48,"title":744,"filename":755,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":766,"content":767},"doc",[768,796,803,807,812,818,822,827,831,836,869,874,895,900,921,926,931,934,939,943,963,968,989,994,1015,1021,1033,1046,1086,1091,1096,1099,1104,1107,1112,1146,1151,1160,1172,1255,1260,1264,1317,1322,1325,1363,1368,1385,1390,1399,1403,1543,1548,1552,1594,1599,1602,1607,1611,1616,1625,1732,1736,1741,1762,1774,1779],{"type":769,"content":770},"paragraph",[771,774,780,789,794],{"text":772,"type":773},"Training in the sweet science of boxing offers some of the best ","text",{"text":775,"type":773,"marks":776}," ",[777],{"type":778,"attrs":779},"styled",{"class":7},{"text":781,"type":773,"marks":782},"calorie-smashing workouts",[783],{"type":784,"attrs":785},"link",{"href":786,"uuid":48,"anchor":48,"custom":787,"target":788,"linktype":48},"https://joinfightcamp.com/blog/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},"_blank",{"text":790,"type":773,"marks":791},"  ",[792],{"type":778,"attrs":793},{"class":7},{"text":795,"type":773},"you can find. From toning and strengthening to improved mobility, stamina, balance, and coordination, the benefits of boxing are endless. But what if there was a way to take your training to the next level? In this article, we will break down some of the popular workout acronyms and interval training protocols to help you get the most out of your next boxing workout. Let’s dive deeper into HIIT, Tabata, AMRAP, and EMOM…",{"type":797,"attrs":798,"content":800},"heading",{"level":799},2,[801],{"text":802,"type":773},"Interval Training",{"type":769,"content":804},[805],{"text":806,"type":773},"First and foremost, HIIT, Tabata, AMRAP, and EMOM are all forms of interval training. Interval training involves high intensity bursts of activity, exercise, and cardio combined with a defined set time of rest or recovery. In the past, this style of training was mostly used by athletes, especially boxers, but now it has become more mainstream as it has numerous benefits.",{"type":797,"attrs":808,"content":809},{"level":799},[810],{"text":811,"type":773},"Benefits of Interval Training",{"type":797,"attrs":813,"content":815},{"level":814},3,[816],{"text":817,"type":773},"Fast",{"type":769,"content":819},[820],{"text":821,"type":773},"One thing it seems we never have enough of in the 21st century is time. Interval training protocols and workouts are perfect for those of us with busy lives. Most interval workouts range from 10-30 minutes, allowing you to get in a full-body workout even on your lunch break. With interval training, you should never have an excuse to not be able to fit in a quality workout.",{"type":797,"attrs":823,"content":824},{"level":814},[825],{"text":826,"type":773},"Exercise variety",{"type":769,"content":828},[829],{"text":830,"type":773},"Running, walking, swimming, and biking are all great workouts, but some people prefer more variety. Interval training takes the mundane out of training and keeps it entertaining. Opting for interval training keeps things fresh and fun with a variety of different exercises in each session.",{"type":797,"attrs":832,"content":833},{"level":814},[834],{"text":835,"type":773},"Tones the body and burns calories",{"type":769,"content":837},[838,840,844,850,854,856,860,867],{"text":839,"type":773},"This is one of the best reasons to perform interval training multiple times a week. Not only do you ",{"text":775,"type":773,"marks":841},[842],{"type":778,"attrs":843},{"class":7},{"text":845,"type":773,"marks":846},"burn calories",[847],{"type":784,"attrs":848},{"href":786,"uuid":48,"anchor":48,"custom":849,"target":788,"linktype":48},{},{"text":790,"type":773,"marks":851},[852],{"type":778,"attrs":853},{"class":7},{"text":855,"type":773},"during your workout, but you also continue to burn them afterward. This is known as an ",{"text":775,"type":773,"marks":857},[858],{"type":778,"attrs":859},{"class":7},{"text":861,"type":773,"marks":862},"EPOC effect",[863],{"type":784,"attrs":864},{"href":865,"uuid":48,"anchor":48,"custom":866,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-cardio-10-minute-jump-rope-workout",{},{"text":868,"type":773},", which stands for excess post-exercise oxygen consumption, or the number of calories burned after a workout. Then to top it off, you gain muscle and tone your body. Double whammy!",{"type":797,"attrs":870,"content":871},{"level":814},[872],{"text":873,"type":773},"Prevents heart disease",{"type":769,"content":875},[876,878,882,889,893],{"text":877,"type":773},"Interval training workouts are effective for combating heart disease and illness. Interval training shows a strong correlation to the level of maximum oxygen intake, or VO2max. VO2max is the measurement of the maximum amount of oxygen a person can utilize during intense exercise, or more simply, a person’s exercise capacity.",{"text":790,"type":773,"marks":879},[880],{"type":778,"attrs":881},{"class":7},{"text":883,"type":773,"marks":884},"Interval training",[885],{"type":784,"attrs":886},{"href":887,"uuid":48,"anchor":48,"custom":888,"target":788,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8002533/",{},{"text":790,"type":773,"marks":890},[891],{"type":778,"attrs":892},{"class":7},{"text":894,"type":773},"increases a person's VO2max, which in turn lowers their likelihood of heart disease and coronary artery disease.",{"type":797,"attrs":896,"content":897},{"level":814},[898],{"text":899,"type":773},"Anti-aging",{"type":769,"content":901},[902,904,908,915,919],{"text":903,"type":773},"The fountain of youth may be more accessible than people thought. A recent ",{"text":775,"type":773,"marks":905},[906],{"type":778,"attrs":907},{"class":7},{"text":909,"type":773,"marks":910},"study",[911],{"type":784,"attrs":912},{"href":913,"uuid":48,"anchor":48,"custom":914,"target":788,"linktype":48},"https://academic.oup.com/eurheartj/article/40/1/34/5193508",{},{"text":790,"type":773,"marks":916},[917],{"type":778,"attrs":918},{"class":7},{"text":920,"type":773},"done in Norway shows that interval training is more effective than longer, slower training methods (running and even resistance training). In the study, interval training was shown to reduce cholesterol, adjust the ratio of fatty acids in the blood, and reduce the risk for metabolic syndrome, all of which play a detrimental role in the aging process.",{"type":797,"attrs":922,"content":923},{"level":799},[924],{"text":925,"type":773},"HIIT",{"type":797,"attrs":927,"content":928},{"level":814},[929],{"text":930,"type":773},"What Is HIIT?",{"type":769,"content":932},[933],{"text":677,"type":773},{"type":797,"attrs":935,"content":936},{"level":814},[937],{"text":938,"type":773},"Benefits of HIIT",{"type":769,"content":940},[941],{"text":942,"type":773},"There is nothing wrong with going for a nice long run to increase your overall cardiovascular endurance, but when it comes time to toning your muscles, increasing muscle mass, and decreasing body fat, HIIT is the king of training routines.",{"type":769,"content":944},[945,947,951,957,961],{"text":946,"type":773},"A recent 2017 ",{"text":775,"type":773,"marks":948},[949],{"type":778,"attrs":950},{"class":7},{"text":909,"type":773,"marks":952},[953],{"type":784,"attrs":954},{"href":955,"uuid":48,"anchor":48,"custom":956,"target":788,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/22648463/",{},{"text":790,"type":773,"marks":958},[959],{"type":778,"attrs":960},{"class":7},{"text":962,"type":773},"was conducted to determine the effectiveness of HIIT vs. a routine of slower, steady-state cardio. Two different groups worked out three times per week for a total of 12 weeks. One group performed HIIT while the other followed a slower, steady-state workout routine (jogging). Although participants in both groups had weight loss during the study, overall the participants in the HIIT group lost an additional 2% of body fat, while also gaining an additional 2 lbs. of muscle.",{"type":797,"attrs":964,"content":965},{"level":814},[966],{"text":967,"type":773},"How To Use HIIT In Boxing",{"type":769,"content":969},[970,972,976,983,987],{"text":971,"type":773},"Usually, a typical boxing match is made up of 3-minute rounds of intense activity for males and 2-minute rounds for females, followed by 1 minute of rest, sustained over the course of a full 12-round fight. Since HIIT training has a similar level of intensity, many boxers love ",{"text":775,"type":773,"marks":973},[974],{"type":778,"attrs":975},{"class":7},{"text":977,"type":773,"marks":978},"HIIT workouts",[979],{"type":784,"attrs":980},{"href":981,"uuid":48,"anchor":48,"custom":982,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/10-minute-tabata-hiit-workout-no-equipment-needed",{},{"text":790,"type":773,"marks":984},[985],{"type":778,"attrs":986},{"class":7},{"text":988,"type":773},"to simulate the real-life effects of a boxing match. Often, a boxing workout will cycle through several rounds of punching and training intervals for time, followed by short periods of rest. Here is an example of a HIIT-style boxing workout involving a heavy bag.",{"type":797,"attrs":990,"content":991},{"level":814},[992],{"text":993,"type":773},"The Routine",{"type":769,"content":995},[996,998,1002,1009,1013],{"text":997,"type":773},"Before performing any type of workout routine, the best place to start is with a warm-up to make sure the body is ready for action and to avoid any injuries. FightCamp offers a vast resource of routines to get your body primed. Here is a great ",{"text":775,"type":773,"marks":999},[1000],{"type":778,"attrs":1001},{"class":7},{"text":1003,"type":773,"marks":1004},"5-minute dynamic warm-up routine",[1005],{"type":784,"attrs":1006},{"href":1007,"uuid":48,"anchor":48,"custom":1008,"target":788,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ&list=PLK9S9qvcANFtj--sswigoSp8-6HgzEto6&index=6",{},{"text":790,"type":773,"marks":1010},[1011],{"type":778,"attrs":1012},{"class":7},{"text":1014,"type":773},"with Coach PJ. 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Jab - Cross",{"type":1050,"content":1181},[1182,1186],{"type":769,"content":1183},[1184],{"text":1185,"type":773},"Squat Jumps",{"type":1047,"content":1187},[1188,1194,1200],{"type":1050,"content":1189},[1190],{"type":769,"content":1191},[1192],{"text":1193,"type":773},"Lower yourself into a squat position and then propel yourself up, fully extending your legs and lifting off the ground",{"type":1050,"content":1195},[1196],{"type":769,"content":1197},[1198],{"text":1199,"type":773},"Land softly back into a squat",{"type":1050,"content":1201},[1202],{"type":769,"content":1203},[1204],{"text":1205,"type":773},"Repeat for 20 seconds",{"type":1050,"content":1207},[1208],{"type":769,"content":1209},[1210],{"text":1067,"type":773},{"type":1050,"content":1212},[1213,1217],{"type":769,"content":1214},[1215],{"text":1216,"type":773},"Alternating lunge split jumps",{"type":1047,"content":1218},[1219,1225,1231,1237],{"type":1050,"content":1220},[1221],{"type":769,"content":1222},[1223],{"text":1224,"type":773},"Start in a lunge position, right leg forward",{"type":1050,"content":1226},[1227],{"type":769,"content":1228},[1229],{"text":1230,"type":773},"Jump into the air and switch stances at jump apex",{"type":1050,"content":1232},[1233],{"type":769,"content":1234},[1235],{"text":1236,"type":773},"Upon landing, your left leg should now be forward",{"type":1050,"content":1238},[1239],{"type":769,"content":1240},[1241],{"text":1242,"type":773},"Repeat, alternating legs during each jump, for 20 seconds",{"type":1050,"content":1244},[1245],{"type":769,"content":1246},[1247],{"text":1248,"type":773},"Freestyle (combo any punches together)",{"type":1050,"content":1250},[1251],{"type":769,"content":1252},[1253],{"text":1254,"type":773},"Repeat 8x",{"type":797,"attrs":1256,"content":1257},{"level":799},[1258],{"text":1259,"type":773},"AMRAP",{"type":797,"attrs":1261,"content":1262},{"level":814},[1263],{"text":706,"type":773},{"type":769,"content":1265},[1266,1268,1272,1276,1278,1282,1286,1288,1292,1296,1298,1302,1305,1307,1311,1315],{"text":1267,"type":773},"AMRAP, an acronym for ",{"text":775,"type":773,"marks":1269},[1270],{"type":778,"attrs":1271},{"class":7},{"text":1273,"type":773,"marks":1274},"A",[1275],{"type":1039},{"text":1277,"type":773},"s",{"text":790,"type":773,"marks":1279},[1280],{"type":778,"attrs":1281},{"class":7},{"text":1283,"type":773,"marks":1284},"M",[1285],{"type":1039},{"text":1287,"type":773},"any ",{"text":775,"type":773,"marks":1289},[1290],{"type":778,"attrs":1291},{"class":7},{"text":1293,"type":773,"marks":1294},"R",[1295],{"type":1039},{"text":1297,"type":773},"epetitions (Rounds)",{"text":790,"type":773,"marks":1299},[1300],{"type":778,"attrs":1301},{"class":7},{"text":1273,"type":773,"marks":1303},[1304],{"type":1039},{"text":1306,"type":773},"s ",{"text":775,"type":773,"marks":1308},[1309],{"type":778,"attrs":1310},{"class":7},{"text":1312,"type":773,"marks":1313},"P",[1314],{"type":1039},{"text":1316,"type":773},"ossible, is the Formula 1 of the fitness world when it comes to fierce and fast workouts. First popularized by the CrossFit community, AMRAP training is based off of a set workout routine which has you race against the clock to complete as many rounds as possible (AMRAP) before the time runs out--no rest for the determined!",{"type":797,"attrs":1318,"content":1319},{"level":814},[1320],{"text":1321,"type":773},"Benefits of AMRAP Training",{"type":769,"content":1323},[1324],{"text":709,"type":773},{"type":769,"content":1326},[1327,1329,1333,1340,1344,1346,1350,1357,1361],{"text":1328,"type":773},"To add an element of competition to your at-home boxing workouts, check out ",{"text":775,"type":773,"marks":1330},[1331],{"type":778,"attrs":1332},{"class":7},{"text":1334,"type":773,"marks":1335},"Versus Mode",[1336],{"type":784,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/challenge-yourself-training-partners-with-fightcamps-vs-mode",{},{"text":790,"type":773,"marks":1341},[1342],{"type":778,"attrs":1343},{"class":7},{"text":1345,"type":773},"on the",{"text":790,"type":773,"marks":1347},[1348],{"type":778,"attrs":1349},{"class":7},{"text":1351,"type":773,"marks":1352},"FightCamp App",[1353],{"type":784,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"custom":1356,"target":788,"linktype":48},"https://apps.apple.com/us/app/fightcamp-boxing-workouts/id1328562100",{},{"text":790,"type":773,"marks":1358},[1359],{"type":778,"attrs":1360},{"class":7},{"text":1362,"type":773},"and compete against yourself and others! Plus, you can always strive to make it on the Leaderboard, too! Nothing like a little friendly challenge to motivate you to push harder!",{"type":797,"attrs":1364,"content":1365},{"level":814},[1366],{"text":1367,"type":773},"How To Use AMRAP In Boxing",{"type":769,"content":1369},[1370,1372,1376,1383],{"text":1371,"type":773},"After you have properly warmed up, do this AMRAP-style boxing routine on the ",{"text":775,"type":773,"marks":1373},[1374],{"type":778,"attrs":1375},{"class":7},{"text":1377,"type":773,"marks":1378},"heavy bag",[1379],{"type":784,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":788,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{},{"text":1384,"type":773},".",{"type":797,"attrs":1386,"content":1387},{"level":814},[1388,1389],{"text":714,"type":773},{"type":1020},{"type":1022,"attrs":1391},{"id":1024,"body":1392},[1393],{"_uid":1394,"image":1395,"component":1032},"i-470e6768-7195-4cf1-8780-22d9043a4bc0",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},3367923,"FightCamp Boxing Punching Bag Workout","https://a.storyblok.com/f/115220/1100x1100/0fc2284e00/punching_bag_workout.jpg",{"type":769,"content":1400},[1401],{"text":1402,"type":773},"Complete as many rounds as possible during the full 20 minutes",{"type":1047,"content":1404},[1405,1449,1455,1493,1499,1537],{"type":1050,"content":1406},[1407,1411],{"type":769,"content":1408},[1409],{"text":1410,"type":773},"Jumping Jacks (25 reps)",{"type":1047,"content":1412},[1413,1419,1425,1431,1437,1443],{"type":1050,"content":1414},[1415],{"type":769,"content":1416},[1417],{"text":1418,"type":773},"Stand upright with your legs together, arms at your sides",{"type":1050,"content":1420},[1421],{"type":769,"content":1422},[1423],{"text":1424,"type":773},"Bend your knees slightly, and jump into the air",{"type":1050,"content":1426},[1427],{"type":769,"content":1428},[1429],{"text":1430,"type":773},"As you jump, spread your legs to be about shoulder-width apart",{"type":1050,"content":1432},[1433],{"type":769,"content":1434},[1435],{"text":1436,"type":773},"Stretch your arms out and over your head",{"type":1050,"content":1438},[1439],{"type":769,"content":1440},[1441],{"text":1442,"type":773},"Jump back to starting position",{"type":1050,"content":1444},[1445],{"type":769,"content":1446},[1447],{"text":1448,"type":773},"Repeat for 25 reps",{"type":1050,"content":1450},[1451],{"type":769,"content":1452},[1453],{"text":1454,"type":773},"Alternating left/right jab - cross (25 reps)",{"type":1050,"content":1456},[1457,1461],{"type":769,"content":1458},[1459],{"text":1460,"type":773},"Mountain Climbers (25 reps)",{"type":1047,"content":1462},[1463,1469,1475,1481,1487],{"type":1050,"content":1464},[1465],{"type":769,"content":1466},[1467],{"text":1468,"type":773},"Lower yourself into a push-up position with your arms a little further than shoulder-width apart",{"type":1050,"content":1470},[1471],{"type":769,"content":1472},[1473],{"text":1474,"type":773},"Keep one leg planted, while bending your other leg bringing it up towards your chest",{"type":1050,"content":1476},[1477],{"type":769,"content":1478},[1479],{"text":1480,"type":773},"Return your bent leg to an extended position and repeat with the other leg",{"type":1050,"content":1482},[1483],{"type":769,"content":1484},[1485],{"text":1486,"type":773},"When done correctly, mountain climbers will almost look as if you are running in place on the ground",{"type":1050,"content":1488},[1489],{"type":769,"content":1490},[1491],{"text":1492,"type":773},"Repeat for 25 reps (both sides)",{"type":1050,"content":1494},[1495],{"type":769,"content":1496},[1497],{"text":1498,"type":773},"Alternating left/right body shots (25 reps)",{"type":1050,"content":1500},[1501,1505],{"type":769,"content":1502},[1503],{"text":1504,"type":773},"Burpees (10 reps)",{"type":1047,"content":1506},[1507,1513,1519,1525,1531],{"type":1050,"content":1508},[1509],{"type":769,"content":1510},[1511],{"text":1512,"type":773},"Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders",{"type":1050,"content":1514},[1515],{"type":769,"content":1516},[1517],{"text":1518,"type":773},"Lower yourself into a push-up until your chest and legs almost touch the ground",{"type":1050,"content":1520},[1521],{"type":769,"content":1522},[1523],{"text":1524,"type":773},"Push back up and quickly hop to your feet",{"type":1050,"content":1526},[1527],{"type":769,"content":1528},[1529],{"text":1530,"type":773},"Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms",{"type":1050,"content":1532},[1533],{"type":769,"content":1534},[1535],{"text":1536,"type":773},"Repeat for 10 reps",{"type":1050,"content":1538},[1539],{"type":769,"content":1540},[1541],{"text":1542,"type":773},"4 punch combo: Jab - Cross - Left Uppercut - Right Uppercut (x4)",{"type":797,"attrs":1544,"content":1545},{"level":799},[1546],{"text":1547,"type":773},"EMOM",{"type":797,"attrs":1549,"content":1550},{"level":814},[1551],{"text":718,"type":773},{"type":769,"content":1553},[1554,1556,1560,1564,1566,1570,1573,1575,1579,1583,1585,1589,1592],{"text":1555,"type":773},"Another acronym-based training protocol is EMOM, or ",{"text":775,"type":773,"marks":1557},[1558],{"type":778,"attrs":1559},{"class":7},{"text":1561,"type":773,"marks":1562},"E",[1563],{"type":1039},{"text":1565,"type":773},"very",{"text":790,"type":773,"marks":1567},[1568],{"type":778,"attrs":1569},{"class":7},{"text":1283,"type":773,"marks":1571},[1572],{"type":1039},{"text":1574,"type":773},"inute ",{"text":775,"type":773,"marks":1576},[1577],{"type":778,"attrs":1578},{"class":7},{"text":1580,"type":773,"marks":1581},"O",[1582],{"type":1039},{"text":1584,"type":773},"n the ",{"text":775,"type":773,"marks":1586},[1587],{"type":778,"attrs":1588},{"class":7},{"text":1283,"type":773,"marks":1590},[1591],{"type":1039},{"text":1593,"type":773},"inute. This is a form of interval training that is perfect for metabolic conditioning. The premise of EMOM is to challenge you to complete a certain exercise for a given number of repetitions within a 60-second time frame. The remaining time that is left over after the individual has completed the stated number of repetitions is used as a rest time. Then, once the second hand on the clock strikes the 60-second mark, most routines move on to a different exercise. This cycle continues for the rest of the routine.",{"type":797,"attrs":1595,"content":1596},{"level":814},[1597],{"text":1598,"type":773},"Benefits of EMOM Training",{"type":769,"content":1600},[1601],{"text":721,"type":773},{"type":797,"attrs":1603,"content":1604},{"level":814},[1605],{"text":1606,"type":773},"How To Use EMOM In Boxing",{"type":769,"content":1608},[1609],{"text":1610,"type":773},"Here is an EMOM boxing routine you can do on the heavy bag. Be sure to warm up first:",{"type":797,"attrs":1612,"content":1613},{"level":814},[1614,1615],{"text":726,"type":773},{"type":1020},{"type":1022,"attrs":1617},{"id":1024,"body":1618},[1619],{"_uid":1620,"image":1621,"component":1032},"i-79e2ceff-5327-4afa-9417-eed4d4eac725",{"id":1622,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1624,"copyright":7,"fieldtype":50},3367940,"Boxing Core Workout","https://a.storyblok.com/f/115220/1100x1100/e8005d5441/boxer_sit-ups.jpg",{"type":1047,"content":1626},[1627,1633,1639,1673,1687,1726],{"type":1050,"content":1628},[1629],{"type":769,"content":1630},[1631],{"text":1632,"type":773},"Reverse lunge - Left/Right Jab - Cross (20 reps)",{"type":1050,"content":1634},[1635],{"type":769,"content":1636},[1637],{"text":1638,"type":773},"Squat - Alternating Left/Right Hooks (20 reps)",{"type":1050,"content":1640},[1641,1645],{"type":769,"content":1642},[1643],{"text":1644,"type":773},"Burpees (15 reps)",{"type":1047,"content":1646},[1647,1652,1657,1662,1667],{"type":1050,"content":1648},[1649],{"type":769,"content":1650},[1651],{"text":1512,"type":773},{"type":1050,"content":1653},[1654],{"type":769,"content":1655},[1656],{"text":1518,"type":773},{"type":1050,"content":1658},[1659],{"type":769,"content":1660},[1661],{"text":1524,"type":773},{"type":1050,"content":1663},[1664],{"type":769,"content":1665},[1666],{"text":1530,"type":773},{"type":1050,"content":1668},[1669],{"type":769,"content":1670},[1671],{"text":1672,"type":773},"Repeat for 15 reps",{"type":1050,"content":1674},[1675,1679],{"type":769,"content":1676},[1677],{"text":1678,"type":773},"Boxer Sit-ups (20 reps)",{"type":1047,"content":1680},[1681],{"type":1050,"content":1682},[1683],{"type":769,"content":1684},[1685],{"text":1686,"type":773},"Ab crunch, left/right, jab - cross",{"type":1050,"content":1688},[1689,1693],{"type":769,"content":1690},[1691],{"text":1692,"type":773},"Jumping Jacks (40 reps)",{"type":1047,"content":1694},[1695,1700,1705,1710,1715,1720],{"type":1050,"content":1696},[1697],{"type":769,"content":1698},[1699],{"text":1418,"type":773},{"type":1050,"content":1701},[1702],{"type":769,"content":1703},[1704],{"text":1424,"type":773},{"type":1050,"content":1706},[1707],{"type":769,"content":1708},[1709],{"text":1430,"type":773},{"type":1050,"content":1711},[1712],{"type":769,"content":1713},[1714],{"text":1436,"type":773},{"type":1050,"content":1716},[1717],{"type":769,"content":1718},[1719],{"text":1442,"type":773},{"type":1050,"content":1721},[1722],{"type":769,"content":1723},[1724],{"text":1725,"type":773},"Repeat for 40 reps",{"type":1050,"content":1727},[1728],{"type":769,"content":1729},[1730],{"text":1731,"type":773},"4 punch combo: Jab - Cross - Left Body - Right Hook (15 reps)",{"type":769,"content":1733},[1734],{"text":1735,"type":773},"HIIT, Tabata, AMRAP, and EMOM are some of the most popular workout routines and protocols being used today, and they can all easily be applied to your boxing training. All are high-intensity, some are friendly competitions, and none is a wrong choice when picking a routine to burn calories and get you lean and toned.",{"type":797,"attrs":1737,"content":1738},{"level":799},[1739],{"text":1740,"type":773},"Train Like a Fighter",{"type":769,"content":1742},[1743,1745,1751,1753,1760],{"text":1744,"type":773},"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":1117,"type":773,"marks":1746},[1747],{"type":784,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"custom":1750,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1752,"type":773}," 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 ",{"text":1754,"type":773,"marks":1755},"real fighters",[1756],{"type":784,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":788,"linktype":13},"https://joinfightcamp.com/why-it-works/",{},{"text":1761,"type":773},". ",{"type":769,"content":1763},[1764,1766,1772],{"text":1765,"type":773},"As Mike Tyson said - “",{"text":1117,"type":773,"marks":1767},[1768],{"type":784,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"custom":1771,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content",{},{"text":1773,"type":773}," is the next level of training!” ",{"type":797,"attrs":1775,"content":1776},{"level":814},[1777],{"text":1778,"type":773},"Related Articles",{"type":769,"content":1780},[1781,1788,1789,1796,1797,1804,1805,1811,1812,1819,1820,1827,1828,1835,1836,1843,1844],{"text":1782,"type":773,"marks":1783},"5-Minute Dynamic Warm-Up Routine",[1784],{"type":784,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"custom":1787,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-dynamic-warm-up-routine",{},{"type":1020},{"text":1790,"type":773,"marks":1791},"HIIT Jump Rope Workout For Quick Cardio Training",[1792],{"type":784,"attrs":1793},{"href":1794,"uuid":48,"anchor":48,"custom":1795,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1020},{"text":1798,"type":773,"marks":1799},"5 Minute MMA HIIT Workout – No Equipment!",[1800],{"type":784,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-mma-hiit-workout-no-equipment",{},{"type":1020},{"text":1806,"type":773,"marks":1807},"10 Minute Tabata HIIT Workout - No Equipment Needed",[1808],{"type":784,"attrs":1809},{"href":981,"uuid":48,"anchor":48,"custom":1810,"target":48,"linktype":48},{},{"type":1020},{"text":1813,"type":773,"marks":1814},"HIIT: Get In Shape With a 10-Minute Daily Workout",[1815],{"type":784,"attrs":1816},{"href":1817,"uuid":48,"anchor":48,"custom":1818,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1020},{"text":1821,"type":773,"marks":1822},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1823],{"type":784,"attrs":1824},{"href":1825,"uuid":48,"anchor":48,"custom":1826,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{},{"type":1020},{"text":1829,"type":773,"marks":1830},"Get Toned Fast With Kickboxing At-Home",[1831],{"type":784,"attrs":1832},{"href":1833,"uuid":48,"anchor":48,"custom":1834,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{},{"type":1020},{"text":1837,"type":773,"marks":1838},"How Many Calories Do You Burn Boxing?: A FightCamp Case Study",[1839],{"type":784,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"type":1020},{"text":1845,"type":773,"marks":1846},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1847],{"type":784,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1852,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1857,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1858,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1853,"component":118,"meta_info":1854,"meta_title":7,"block_image":1855,"cover_image":1856,"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},[],[],"2021-08-16 00:00","article",{"_uid":1862,"title":1863,"plugin":43,"description":1864},"4cb41bff-fed9-426e-9787-d2457635eeb4","How to Use HIIT, Tabata, AMRAP, & EMOM or Boxing | FightCamp","FightCamp is explaining what interval training is, what HIIT, Tabata, AMRAP, and EMOM stand for, and how to incorporate them in your boxing workouts.",{"id":1866,"alt":657,"name":7,"focus":48,"title":657,"filename":1867,"copyright":7,"fieldtype":50},3367571,"https://a.storyblok.com/f/115220/2400x990/e25e3fc35e/hiit-tabata-amrap-emom-for-boxing.jpg","What is interval training? What do HIIT, Tabata, AMRAP, and EMOM stand for? Here we define them and tell you how to incorporate them in your boxing workouts.",[],[],[],"how-to-use-hiit-tabata-amrap-emom-for-boxing-training","blogs/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",60,[],60887917,"c8e2586b-ebad-411f-b115-9e2a3d1c9f51","2021-08-16T08:33:00.000Z","training/{{story.slug}}",[],["Reactive",1882],[1883,2153,2304,2479,2891,3131],{"name":1884,"created_at":1885,"published_at":1886,"updated_at":1887,"id":1888,"uuid":1889,"content":1890,"slug":2146,"full_slug":2147,"sort_by_date":48,"position":2148,"tag_list":2149,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":2151,"first_published_at":1886,"release_id":48,"lang":60,"path":1879,"alternates":2152,"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":1891,"faqs":1892,"title":1884,"topic":1912,"author":1927,"content":1928,"category":2127,"schedule":2135,"component":1860,"meta_info":2136,"cover_image":2140,"description":2144,"contributors":2145},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1893,1896,1900,1904,1908],{"_uid":1894,"answer":1895,"question":678,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"_uid":1897,"answer":1898,"question":1899,"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":1901,"answer":1902,"question":1903,"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":1905,"answer":1906,"question":1907,"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":1909,"answer":1910,"question":1911,"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":1913,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1925,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1914,"component":39,"meta_info":1922,"block_image":1923,"cover_image":1924,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1916,"component":118,"meta_info":1917,"meta_title":7,"block_image":1918,"cover_image":1919,"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":766,"content":1929},[1930,1945,1949,1953,1957,1961,1965,1968,1973,1978,1992,1997,2001,2006,2010,2015,2029,2033,2037,2051,2064,2068,2072,2085,2090,2094,2108,2112,2123],{"type":769,"content":1931},[1932,1934,1943],{"text":1933,"type":773},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1935,"type":773,"marks":1936},"interval training",[1937,1941],{"type":784,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1942},"underline",{"text":1944,"type":773}," 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":769,"content":1946},[1947],{"text":1948,"type":773},"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":797,"attrs":1950,"content":1951},{"level":799},[1952],{"text":678,"type":773},{"type":769,"content":1954},[1955],{"text":1956,"type":773},"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":769,"content":1958},[1959],{"text":1960,"type":773},"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":797,"attrs":1962,"content":1963},{"level":799},[1964],{"text":1899,"type":773},{"type":769,"content":1966},[1967],{"text":1898,"type":773},{"type":797,"attrs":1969,"content":1970},{"level":799},[1971],{"text":1972,"type":773},"Unique Benefits of HIIT",{"type":797,"attrs":1974,"content":1975},{"level":814},[1976],{"text":1977,"type":773},"Maximum Effectiveness in Less Time",{"type":769,"content":1979},[1980,1982,1990],{"text":1981,"type":773},"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":1983,"type":773,"marks":1984},"25-30% more calories",[1985,1989],{"type":784,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":788,"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":1942},{"text":1991,"type":773}," 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":797,"attrs":1993,"content":1994},{"level":814},[1995],{"text":1996,"type":773},"Tones Muscle",{"type":769,"content":1998},[1999],{"text":2000,"type":773},"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":797,"attrs":2002,"content":2003},{"level":814},[2004],{"text":2005,"type":773},"Adds Variety",{"type":769,"content":2007},[2008],{"text":2009,"type":773},"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":797,"attrs":2011,"content":2012},{"level":814},[2013],{"text":2014,"type":773},"Improves Cardiovascular Health",{"type":769,"content":2016},[2017,2019,2027],{"text":2018,"type":773},"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":2020,"type":773,"marks":2021},"greater improvements in blood pressure",[2022,2026],{"type":784,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":788,"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":1942},{"text":2028,"type":773}," and blood sugar than moderate-intensity workouts. ",{"type":797,"attrs":2030,"content":2031},{"level":799},[2032],{"text":1907,"type":773},{"type":769,"content":2034},[2035],{"text":2036,"type":773},"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":769,"content":2038},[2039,2041,2049],{"text":2040,"type":773},"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":2042,"type":773,"marks":2043},"roadwork",[2044,2048],{"type":784,"attrs":2045},{"href":2046,"uuid":48,"anchor":48,"custom":2047,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1942},{"text":2050,"type":773},", 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":769,"content":2052},[2053,2055,2062],{"text":2054,"type":773},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2056,"type":773,"marks":2057},"HIIT jump rope workout",[2058,2061],{"type":784,"attrs":2059},{"href":1794,"uuid":48,"anchor":48,"custom":2060,"target":788,"linktype":13},{},{"type":1942},{"text":2063,"type":773}," for a full-body cardio blast in just minutes.",{"type":797,"attrs":2065,"content":2066},{"level":799},[2067],{"text":1911,"type":773},{"type":769,"content":2069},[2070],{"text":2071,"type":773},"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":769,"content":2073},[2074,2076,2083],{"text":2075,"type":773},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2077,"type":773,"marks":2078},"10 minutes of HIIT boxing",[2079,2082],{"type":784,"attrs":2080},{"href":1817,"uuid":48,"anchor":48,"custom":2081,"target":788,"linktype":13},{},{"type":1942},{"text":2084,"type":773}," and feel the difference with just one workout.",{"type":797,"attrs":2086,"content":2087},{"level":799},[2088],{"text":2089,"type":773},"Hit With HIIT",{"type":769,"content":2091},[2092],{"text":2093,"type":773},"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":769,"content":2095},[2096,2098,2106],{"text":2097,"type":773},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2099,"type":773,"marks":2100},"FightCamp’s extensive library of HIIT workouts",[2101,2105],{"type":784,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"custom":2104,"target":788,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1942},{"text":2107,"type":773},"!",{"type":797,"attrs":2109,"content":2110},{"level":799},[2111],{"text":1740,"type":773},{"type":769,"content":2113},[2114,2115,2121],{"text":1744,"type":773},{"text":1117,"type":773,"marks":2116},[2117,2120],{"type":784,"attrs":2118},{"href":1749,"uuid":48,"anchor":48,"custom":2119,"target":788,"linktype":13},{},{"type":1942},{"text":2122,"type":773}," 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":769,"content":2124},[2125],{"text":2126,"type":773},"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":2128,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2133,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2129,"component":118,"meta_info":2130,"meta_title":7,"block_image":2131,"cover_image":2132,"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":2137,"title":2138,"plugin":43,"description":2139},"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":2141,"alt":2142,"name":7,"focus":7,"title":2142,"filename":2143,"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,[2150],"featured","261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2154,"created_at":2155,"published_at":2156,"updated_at":2157,"id":2158,"uuid":2159,"content":2160,"slug":2298,"full_slug":2299,"sort_by_date":48,"position":2300,"tag_list":2301,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":2302,"first_published_at":2156,"release_id":48,"lang":60,"path":1879,"alternates":2303,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2161,"faqs":2162,"title":2154,"topic":2179,"author":2194,"content":2195,"category":2282,"schedule":2290,"component":1860,"meta_info":2291,"cover_image":2294,"description":2293,"contributors":2297},"96d7fcda-e3db-4f35-935d-fd195032b834",[2163,2167,2171,2175],{"_uid":2164,"answer":2165,"question":2166,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2168,"answer":2169,"question":2170,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2172,"answer":2173,"question":2174,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2176,"answer":2177,"question":2178,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2180,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2181,"component":39,"meta_info":2189,"block_image":2190,"cover_image":2191,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2182,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2183,"component":118,"meta_info":2184,"meta_title":7,"block_image":2185,"cover_image":2186,"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":766,"content":2196},[2197,2218,2223,2226,2231,2234,2239,2261,2266,2270,2279],{"type":769,"content":2198},[2199,2201,2208,2209,2216],{"text":2200,"type":773},"Boxing is a sport about ",{"text":2202,"type":773,"marks":2203},"range",[2204],{"type":784,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1132,"type":773},{"text":2210,"type":773,"marks":2211},"distance",[2212],{"type":784,"attrs":2213},{"href":2214,"uuid":48,"anchor":48,"custom":2215,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2217,"type":773},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":797,"attrs":2219,"content":2220},{"level":799},[2221],{"text":2222,"type":773},"Step Behind The Jab",{"type":769,"content":2224},[2225],{"text":2169,"type":773},{"type":797,"attrs":2227,"content":2228},{"level":799},[2229],{"text":2230,"type":773},"Front Foot Defense",{"type":769,"content":2232},[2233],{"text":2173,"type":773},{"type":797,"attrs":2235,"content":2236},{"level":799},[2237],{"text":2238,"type":773},"Cutting Off The Ring",{"type":769,"content":2240},[2241,2243,2250,2252,2259],{"text":2242,"type":773},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2244,"type":773,"marks":2245},"outside fighter",[2246],{"type":784,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"custom":2249,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2251,"type":773},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2253,"type":773,"marks":2254},"jab",[2255],{"type":784,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"custom":2258,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2260,"type":773}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":797,"attrs":2262,"content":2263},{"level":799},[2264],{"text":2265,"type":773},"The Takeaway",{"type":769,"content":2267},[2268],{"text":2269,"type":773},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":769,"content":2271},[2272,2273,2278],{"text":1744,"type":773},{"text":1117,"type":773,"marks":2274},[2275],{"type":784,"attrs":2276},{"href":1749,"uuid":48,"anchor":48,"custom":2277,"target":788,"linktype":13},{},{"text":2122,"type":773},{"type":769,"content":2280},[2281],{"text":2126,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2283,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2284,"component":118,"meta_info":2285,"meta_title":7,"block_image":2286,"cover_image":2287,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2292,"title":2154,"plugin":43,"description":2293},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2295,"alt":2154,"name":7,"focus":48,"title":2154,"filename":2296,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[2150],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2305,"created_at":2306,"published_at":2307,"updated_at":2308,"id":2309,"uuid":2310,"content":2311,"slug":2473,"full_slug":2474,"sort_by_date":48,"position":2475,"tag_list":2476,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":2477,"first_published_at":2307,"release_id":48,"lang":60,"path":1879,"alternates":2478,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2312,"faqs":2313,"title":2305,"topic":2330,"author":2194,"content":2345,"category":2454,"schedule":2462,"component":1860,"meta_info":2463,"cover_image":2467,"description":2471,"contributors":2472},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2314,2318,2322,2326],{"_uid":2315,"answer":2316,"question":2317,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2319,"answer":2320,"question":2321,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2323,"answer":2324,"question":2325,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2327,"answer":2328,"question":2329,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2331,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2332,"component":39,"meta_info":2340,"block_image":2341,"cover_image":2342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2334,"component":118,"meta_info":2335,"meta_title":7,"block_image":2336,"cover_image":2337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":2346},[2347,2351,2356,2376,2381,2385,2390,2393,2398,2410,2415,2428,2433,2437,2441,2451],{"type":769,"content":2348},[2349],{"text":2350,"type":773},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":797,"attrs":2352,"content":2353},{"level":799},[2354],{"text":2355,"type":773},"Practice, Practice, Practice",{"type":769,"content":2357},[2358,2360,2365,2367,2374],{"text":2359,"type":773},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2361,"type":773,"marks":2362},"always",[2363],{"type":2364},"italic",{"text":2366,"type":773}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2368,"type":773,"marks":2369},"mirror",[2370],{"type":784,"attrs":2371},{"href":2372,"uuid":48,"anchor":48,"custom":2373,"target":788,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2375,"type":773}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":797,"attrs":2377,"content":2378},{"level":814},[2379],{"text":2380,"type":773},"Shoulder Touch Drill",{"type":769,"content":2382},[2383],{"text":2384,"type":773},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":797,"attrs":2386,"content":2387},{"level":814},[2388],{"text":2389,"type":773},"Cobra Bag",{"type":769,"content":2391},[2392],{"text":2320,"type":773},{"type":797,"attrs":2394,"content":2395},{"level":814},[2396],{"text":2397,"type":773},"Sparring",{"type":769,"content":2399},[2400,2402,2408],{"text":2401,"type":773},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2397,"type":773,"marks":2403},[2404],{"type":784,"attrs":2405},{"href":2406,"uuid":48,"anchor":48,"custom":2407,"target":788,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2409,"type":773}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":797,"attrs":2411,"content":2412},{"level":814},[2413],{"text":2414,"type":773},"“Free flow” mitt work",{"type":769,"content":2416},[2417,2419,2426],{"text":2418,"type":773},"Free flow ",{"text":2420,"type":773,"marks":2421},"mitt work",[2422],{"type":784,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":788,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2427,"type":773}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":797,"attrs":2429,"content":2430},{"level":814},[2431],{"text":2432,"type":773},"Think Fast",{"type":769,"content":2434},[2435],{"text":2436,"type":773},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":797,"attrs":2438,"content":2439},{"level":799},[2440],{"text":1740,"type":773},{"type":769,"content":2442},[2443,2444,2449],{"text":1744,"type":773},{"text":1117,"type":773,"marks":2445},[2446],{"type":784,"attrs":2447},{"href":1749,"uuid":48,"anchor":48,"custom":2448,"target":788,"linktype":13},{},{"text":2450,"type":773}," 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":769,"content":2452},[2453],{"text":2126,"type":773},{"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},[],[],"2023-01-24 00:00",{"_uid":2464,"title":2465,"plugin":43,"description":2466},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2468,"alt":2469,"name":7,"focus":7,"title":2469,"filename":2470,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[2150],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2480,"created_at":2481,"published_at":2482,"updated_at":2483,"id":2484,"uuid":2485,"content":2486,"slug":2884,"full_slug":2885,"sort_by_date":48,"position":2886,"tag_list":2887,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":2888,"first_published_at":2889,"release_id":48,"lang":60,"path":1879,"alternates":2890,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2487,"faqs":2488,"title":2480,"topic":2493,"author":2508,"content":2509,"category":2866,"schedule":2462,"component":1860,"meta_info":2874,"cover_image":2878,"description":2882,"contributors":2883},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2489],{"_uid":2490,"answer":2491,"question":2492,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2494,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2506,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2495,"component":39,"meta_info":2503,"block_image":2504,"cover_image":2505,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2496,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2497,"component":118,"meta_info":2498,"meta_title":7,"block_image":2499,"cover_image":2500,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":766,"content":2510},[2511,2515,2519,2523,2536,2568,2572,2577,2581,2585,2590,2594,2614,2619,2623,2649,2653,2658,2662,2682,2687,2691,2711,2716,2720,2750,2755,2758,2778,2783,2787,2807,2812,2816,2836,2849,2854,2863],{"type":769,"content":2512},[2513],{"text":2514,"type":773},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":769,"content":2516},[2517],{"text":2518,"type":773},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":769,"content":2520},[2521],{"text":2522,"type":773},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":769,"content":2524},[2525,2527,2534],{"text":2526,"type":773},"With consistent resistance training and ",{"text":2528,"type":773,"marks":2529},"healthy nutrition",[2530],{"type":784,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"custom":2533,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2535,"type":773},", women can develop strong arm muscles that will empower you to:",{"type":1047,"content":2537},[2538,2544,2550,2556,2562],{"type":1050,"content":2539},[2540],{"type":769,"content":2541},[2542],{"text":2543,"type":773},"Throw a solid punch",{"type":1050,"content":2545},[2546],{"type":769,"content":2547},[2548],{"text":2549,"type":773},"Carry your kids or fur babies",{"type":1050,"content":2551},[2552],{"type":769,"content":2553},[2554],{"text":2555,"type":773},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1050,"content":2557},[2558],{"type":769,"content":2559},[2560],{"text":2561,"type":773},"Feel confident in every tank top and sleeveless dress",{"type":1050,"content":2563},[2564],{"type":769,"content":2565},[2566],{"text":2567,"type":773},"Haul all those bags from the car to the house in one trip ",{"type":769,"content":2569},[2570],{"text":2571,"type":773},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":797,"attrs":2573,"content":2574},{"level":799},[2575],{"text":2576,"type":773},"Arm Exercises for Women",{"type":769,"content":2578},[2579],{"text":2580,"type":773},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":769,"content":2582},[2583],{"text":2584,"type":773},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":797,"attrs":2586,"content":2587},{"level":814},[2588],{"text":2589,"type":773},"1. Plank With Bicep Curl",{"type":769,"content":2591},[2592],{"text":2593,"type":773},"Target Muscles: Biceps & Core",{"type":1047,"content":2595},[2596,2602,2608],{"type":1050,"content":2597},[2598],{"type":769,"content":2599},[2600],{"text":2601,"type":773},"Begin in plank position, holding two dumbbells on the floor",{"type":1050,"content":2603},[2604],{"type":769,"content":2605},[2606],{"text":2607,"type":773},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1050,"content":2609},[2610],{"type":769,"content":2611},[2612],{"text":2613,"type":773},"Maintain plank position and repeat with the other arm",{"type":797,"attrs":2615,"content":2616},{"level":814},[2617],{"text":2618,"type":773},"2. Overhead Tricep Extension",{"type":769,"content":2620},[2621],{"text":2622,"type":773},"Target Muscles: Triceps",{"type":1047,"content":2624},[2625,2631,2637,2643],{"type":1050,"content":2626},[2627],{"type":769,"content":2628},[2629],{"text":2630,"type":773},"Hold the weight overhead with both hands",{"type":1050,"content":2632},[2633],{"type":769,"content":2634},[2635],{"text":2636,"type":773},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1050,"content":2638},[2639],{"type":769,"content":2640},[2641],{"text":2642,"type":773},"Straighten your elbows and extend the weight overhead",{"type":1050,"content":2644},[2645],{"type":769,"content":2646},[2647],{"text":2648,"type":773},"Hold the fully extended position for a moment, then repeat slowly",{"type":769,"content":2650},[2651],{"text":2652,"type":773},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":797,"attrs":2654,"content":2655},{"level":814},[2656],{"text":2657,"type":773},"3. Upright Row ",{"type":769,"content":2659},[2660],{"text":2661,"type":773},"Target Muscles: Traps & Deltoids",{"type":1047,"content":2663},[2664,2670,2676],{"type":1050,"content":2665},[2666],{"type":769,"content":2667},[2668],{"text":2669,"type":773},"Begin standing with your feet hip-width apart",{"type":1050,"content":2671},[2672],{"type":769,"content":2673},[2674],{"text":2675,"type":773},"Lift your barbell or dumbbells straight up toward your chin",{"type":1050,"content":2677},[2678],{"type":769,"content":2679},[2680],{"text":2681,"type":773},"Pause at the top of the lift, lower, and repeat",{"type":797,"attrs":2683,"content":2684},{"level":814},[2685],{"text":2686,"type":773},"4. Lateral Arm Raise",{"type":769,"content":2688},[2689],{"text":2690,"type":773},"Target Muscles: Triceps & Shoulders",{"type":1047,"content":2692},[2693,2699,2705],{"type":1050,"content":2694},[2695],{"type":769,"content":2696},[2697],{"text":2698,"type":773},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1050,"content":2700},[2701],{"type":769,"content":2702},[2703],{"text":2704,"type":773},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1050,"content":2706},[2707],{"type":769,"content":2708},[2709],{"text":2710,"type":773},"Lower and repeat",{"type":797,"attrs":2712,"content":2713},{"level":814},[2714],{"text":2715,"type":773},"5. Dumbbell Bench Press",{"type":769,"content":2717},[2718],{"text":2719,"type":773},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1047,"content":2721},[2722,2728,2734,2744],{"type":1050,"content":2723},[2724],{"type":769,"content":2725},[2726],{"text":2727,"type":773},"Begin laying on a bench with your feet flat on the floor",{"type":1050,"content":2729},[2730],{"type":769,"content":2731},[2732],{"text":2733,"type":773},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1050,"content":2735},[2736],{"type":769,"content":2737},[2738,2740],{"text":2739,"type":773},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2741,"type":773,"marks":2742},"(don’t let the dumbbells touch)",[2743],{"type":2364},{"type":1050,"content":2745},[2746],{"type":769,"content":2747},[2748],{"text":2749,"type":773},"Lower your arms and repeat",{"type":797,"attrs":2751,"content":2752},{"level":814},[2753],{"text":2754,"type":773},"6. Tricep Dips",{"type":769,"content":2756},[2757],{"text":2622,"type":773},{"type":1047,"content":2759},[2760,2766,2772],{"type":1050,"content":2761},[2762],{"type":769,"content":2763},[2764],{"text":2765,"type":773},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1050,"content":2767},[2768],{"type":769,"content":2769},[2770],{"text":2771,"type":773},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1050,"content":2773},[2774],{"type":769,"content":2775},[2776],{"text":2777,"type":773},"Push yourself back up until your arms are almost straight, and repeat",{"type":797,"attrs":2779,"content":2780},{"level":814},[2781],{"text":2782,"type":773},"7. Decline Push-Up",{"type":769,"content":2784},[2785],{"text":2786,"type":773},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1047,"content":2788},[2789,2795,2801],{"type":1050,"content":2790},[2791],{"type":769,"content":2792},[2793],{"text":2794,"type":773},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1050,"content":2796},[2797],{"type":769,"content":2798},[2799],{"text":2800,"type":773},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1050,"content":2802},[2803],{"type":769,"content":2804},[2805],{"text":2806,"type":773},"Extend your elbows to push yourself up, and repeat",{"type":797,"attrs":2808,"content":2809},{"level":814},[2810],{"text":2811,"type":773},"8. Diamond Push-Up",{"type":769,"content":2813},[2814],{"text":2815,"type":773},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1047,"content":2817},[2818,2824,2830],{"type":1050,"content":2819},[2820],{"type":769,"content":2821},[2822],{"text":2823,"type":773},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1050,"content":2825},[2826],{"type":769,"content":2827},[2828],{"text":2829,"type":773},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1050,"content":2831},[2832],{"type":769,"content":2833},[2834],{"text":2835,"type":773},"Push yourself back up and repeat",{"type":769,"content":2837},[2838,2840,2847],{"text":2839,"type":773},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2841,"type":773,"marks":2842},"FightCamp Community",[2843],{"type":784,"attrs":2844},{"href":2845,"uuid":48,"anchor":48,"custom":2846,"target":788,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2848,"type":773}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":797,"attrs":2850,"content":2851},{"level":799},[2852],{"text":2853,"type":773},"Train Like a Woman",{"type":769,"content":2855},[2856,2857,2862],{"text":1744,"type":773},{"text":1117,"type":773,"marks":2858},[2859],{"type":784,"attrs":2860},{"href":1749,"uuid":48,"anchor":48,"custom":2861,"target":788,"linktype":13},{},{"text":2122,"type":773},{"type":769,"content":2864},[2865],{"text":2126,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2867,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2872,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2868,"component":118,"meta_info":2869,"meta_title":7,"block_image":2870,"cover_image":2871,"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":2875,"title":2876,"plugin":43,"description":2877},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2879,"alt":2880,"name":7,"focus":7,"title":2880,"filename":2881,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[2150],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2892,"created_at":2893,"published_at":2894,"updated_at":2895,"id":2896,"uuid":2897,"content":2898,"slug":3124,"full_slug":3125,"sort_by_date":48,"position":3126,"tag_list":3127,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":3128,"first_published_at":3129,"release_id":48,"lang":60,"path":1879,"alternates":3130,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2899,"faqs":2900,"title":2892,"topic":2913,"author":2928,"content":2929,"category":3105,"schedule":3113,"component":1860,"meta_info":3114,"cover_image":3118,"description":3122,"contributors":3123},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2901,2905,2909],{"_uid":2902,"answer":2903,"question":2904,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2906,"answer":2907,"question":2908,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2910,"answer":2911,"question":2912,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2914,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2926,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2927,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2915,"component":39,"meta_info":2923,"block_image":2924,"cover_image":2925,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2916,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2917,"component":118,"meta_info":2918,"meta_title":7,"block_image":2919,"cover_image":2920,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":766,"content":2930},[2931,2935,2939,2943,2947,2961,3009,3022,3027,3050,3084,3088,3092,3102],{"type":797,"attrs":2932,"content":2933},{"level":799},[2934],{"text":2904,"type":773},{"type":769,"content":2936},[2937],{"text":2938,"type":773},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":769,"content":2940},[2941],{"text":2942,"type":773},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":797,"attrs":2944,"content":2945},{"level":799},[2946],{"text":2908,"type":773},{"type":769,"content":2948},[2949,2951,2959],{"text":2950,"type":773},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2952,"type":773,"marks":2953},"National Academy of Sports Medicine",[2954,2958],{"type":784,"attrs":2955},{"href":2956,"uuid":48,"anchor":48,"custom":2957,"target":788,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1942},{"text":2960,"type":773}," has a few exercise-related symptoms of overtraining:",{"type":2962,"attrs":2963,"content":2966},"ordered_list",{"order":2964},{"order":2965},1,[2967,2973,2979,2985,2991,2997,3003],{"type":1050,"content":2968},[2969],{"type":769,"content":2970},[2971],{"text":2972,"type":773},"A plateau or decline in workout performance or progress",{"type":1050,"content":2974},[2975],{"type":769,"content":2976},[2977],{"text":2978,"type":773},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1050,"content":2980},[2981],{"type":769,"content":2982},[2983],{"text":2984,"type":773},"Excessive sweating or overheating",{"type":1050,"content":2986},[2987],{"type":769,"content":2988},[2989],{"text":2990,"type":773},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1050,"content":2992},[2993],{"type":769,"content":2994},[2995],{"text":2996,"type":773},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1050,"content":2998},[2999],{"type":769,"content":3000},[3001],{"text":3002,"type":773},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1050,"content":3004},[3005],{"type":769,"content":3006},[3007],{"text":3008,"type":773},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":769,"content":3010},[3011,3013,3020],{"text":3012,"type":773},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1351,"type":773,"marks":3014},[3015,3019],{"type":784,"attrs":3016},{"href":3017,"uuid":48,"anchor":48,"custom":3018,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1942},{"text":3021,"type":773}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":797,"attrs":3023,"content":3024},{"level":799},[3025],{"text":3026,"type":773},"A Day of Rest",{"type":769,"content":3028},[3029,3031,3039,3040,3048],{"text":3030,"type":773},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":3032,"type":773,"marks":3033},"Aaron",[3034,3038],{"type":784,"attrs":3035},{"href":3036,"uuid":48,"anchor":48,"custom":3037,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1942},{"text":1132,"type":773},{"text":3041,"type":773,"marks":3042},"Flo",[3043,3047],{"type":784,"attrs":3044},{"href":3045,"uuid":48,"anchor":48,"custom":3046,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1942},{"text":3049,"type":773},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":769,"content":3051},[3052,3054,3062,3064,3072,3074,3082],{"text":3053,"type":773},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":3055,"type":773,"marks":3056},"researchers",[3057,3061],{"type":784,"attrs":3058},{"href":3059,"uuid":48,"anchor":48,"custom":3060,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1942},{"text":3063,"type":773}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":3065,"type":773,"marks":3066},"FightCamp Trainers",[3067,3071],{"type":784,"attrs":3068},{"href":3069,"uuid":48,"anchor":48,"custom":3070,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1942},{"text":3073,"type":773}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":3075,"type":773,"marks":3076},"neurological connections",[3077,3081],{"type":784,"attrs":3078},{"href":3079,"uuid":48,"anchor":48,"custom":3080,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1942},{"text":3083,"type":773},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":769,"content":3085},[3086],{"text":3087,"type":773},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":797,"attrs":3089,"content":3090},{"level":799},[3091],{"text":1740,"type":773},{"type":769,"content":3093},[3094,3095,3101],{"text":1744,"type":773},{"text":1117,"type":773,"marks":3096},[3097,3100],{"type":784,"attrs":3098},{"href":1749,"uuid":48,"anchor":48,"custom":3099,"target":788,"linktype":13},{},{"type":1942},{"text":2450,"type":773},{"type":769,"content":3103},[3104],{"text":2126,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3106,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3111,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3112,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3107,"component":118,"meta_info":3108,"meta_title":7,"block_image":3109,"cover_image":3110,"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},[],[],"2023-01-12 00:00",{"_uid":3115,"title":3116,"plugin":43,"description":3117},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":3119,"alt":3120,"name":7,"focus":7,"title":3120,"filename":3121,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[2150],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":3132,"created_at":3133,"published_at":3134,"updated_at":3135,"id":3136,"uuid":3137,"content":3138,"slug":3447,"full_slug":3448,"sort_by_date":48,"position":3449,"tag_list":3450,"is_startpage":9,"parent_id":1876,"meta_data":48,"group_id":3451,"first_published_at":3134,"release_id":48,"lang":60,"path":1879,"alternates":3452,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":3139,"faqs":3140,"title":3132,"topic":3173,"author":1927,"content":3188,"category":3429,"schedule":3437,"component":1860,"meta_info":3438,"cover_image":3442,"description":3441,"contributors":3446},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[3141,3145,3149,3153,3157,3161,3165,3169],{"_uid":3142,"answer":3143,"question":3144,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":3146,"answer":3147,"question":3148,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":3150,"answer":3151,"question":3152,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":3154,"answer":3155,"question":3156,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":3158,"answer":3159,"question":3160,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":3162,"answer":3163,"question":3164,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":3166,"answer":3167,"question":3168,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":3170,"answer":3171,"question":3172,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3174,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3186,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3175,"component":39,"meta_info":3183,"block_image":3184,"cover_image":3185,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3176,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3181,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3177,"component":118,"meta_info":3178,"meta_title":7,"block_image":3179,"cover_image":3180,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":3189},[3190,3210,3214,3218,3223,3227,3240,3259,3263,3273,3276,3281,3292,3312,3317,3327,3355,3360,3370,3382,3387,3414,3418,3426],{"type":769,"content":3191},[3192,3194,3200,3202,3208],{"text":3193,"type":773},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":3195,"type":773,"marks":3196},"over two hours each day",[3197],{"type":784,"attrs":3198},{"href":3199,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":3201,"type":773}," on social media. The ",{"text":3203,"type":773,"marks":3204},"CDC",[3205],{"type":784,"attrs":3206},{"href":3207,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":3209,"type":773}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":769,"content":3211},[3212],{"text":3213,"type":773},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":769,"content":3215},[3216],{"text":3217,"type":773},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":797,"attrs":3219,"content":3220},{"level":799},[3221],{"text":3222,"type":773},"Benefits of a 30-Minute Boxing Workout",{"type":797,"attrs":3224,"content":3225},{"level":814},[3226],{"text":3152,"type":773},{"type":1022,"attrs":3228},{"id":3229,"body":3230},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[3231],{"url":3232,"_uid":3234,"image":3235,"component":1032,"copyright_details":3239},{"id":7,"url":7,"linktype":3233,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":3236,"alt":3237,"name":7,"focus":48,"title":3237,"filename":3238,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":769,"content":3241},[3242,3244,3249,3251,3257],{"text":3243,"type":773},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1377,"type":773,"marks":3245},[3246],{"type":784,"attrs":3247},{"href":3248,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":3250,"type":773},", is one of the most effective ways to reach your fitness goals and get in ",{"text":3252,"type":773,"marks":3253},"fantastic shape",[3254],{"type":784,"attrs":3255},{"href":3256,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":3258,"type":773},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":797,"attrs":3260,"content":3261},{"level":814},[3262],{"text":3156,"type":773},{"type":1022,"attrs":3264},{"id":3229,"body":3265},[3266],{"url":3267,"_uid":3268,"image":3269,"component":1032,"copyright_details":3272},{"id":7,"url":7,"linktype":3233,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":3270,"alt":3237,"name":7,"focus":48,"title":3237,"filename":3271,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":769,"content":3274},[3275],{"text":3155,"type":773},{"type":797,"attrs":3277,"content":3278},{"level":814},[3279],{"text":3280,"type":773},"Stress Relief",{"type":1022,"attrs":3282},{"id":3229,"body":3283},[3284],{"url":3285,"_uid":3286,"image":3287,"component":1032,"copyright_details":3291},{"id":7,"url":7,"linktype":3233,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":3288,"alt":3289,"name":7,"focus":48,"title":3289,"filename":3290,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":769,"content":3293},[3294,3296,3302,3304,3310],{"text":3295,"type":773},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":3297,"type":773,"marks":3298},"unleashing that stress",[3299],{"type":784,"attrs":3300},{"href":3301,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":3303,"type":773}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":3305,"type":773,"marks":3306},"safe and healthy outlet",[3307],{"type":784,"attrs":3308},{"href":3309,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":3311,"type":773}," for anyone who has ever felt the need to just get it all out.",{"type":797,"attrs":3313,"content":3314},{"level":814},[3315],{"text":3316,"type":773},"Mental Wellness",{"type":1022,"attrs":3318},{"id":3229,"body":3319},[3320],{"url":3321,"_uid":3322,"image":3323,"component":1032,"copyright_details":3326},{"id":7,"url":7,"linktype":3233,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":3324,"alt":3237,"name":7,"focus":48,"title":3237,"filename":3325,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":769,"content":3328},[3329,3331,3337,3339,3345,3347,3353],{"text":3330,"type":773},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":3332,"type":773,"marks":3333},"prevent age-related cognitive decline",[3334],{"type":784,"attrs":3335},{"href":3336,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":3338,"type":773},". Studies have also shown that as little as ",{"text":3340,"type":773,"marks":3341},"15 minutes per day",[3342],{"type":784,"attrs":3343},{"href":3344,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":3346,"type":773}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":3348,"type":773,"marks":3349},"regulate your emotional well-being",[3350],{"type":784,"attrs":3351},{"href":3352,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":3354,"type":773}," over time with consistent workouts.",{"type":797,"attrs":3356,"content":3357},{"level":814},[3358],{"text":3359,"type":773},"Convenience",{"type":1022,"attrs":3361},{"id":3229,"body":3362},[3363],{"url":3364,"_uid":3365,"image":3366,"component":1032,"copyright_details":3369},{"id":7,"url":7,"linktype":3233,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":3367,"alt":3237,"name":7,"focus":48,"title":3237,"filename":3368,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":769,"content":3371},[3372,3374,3380],{"text":3373,"type":773},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":3375,"type":773,"marks":3376},"boxing training at home",[3377],{"type":784,"attrs":3378},{"href":3379,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":3381,"type":773},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":797,"attrs":3383,"content":3384},{"level":799},[3385],{"text":3386,"type":773},"30-Minute Throwdown",{"type":769,"content":3388},[3389,3391,3397,3399,3405,3407,3412],{"text":3390,"type":773},"You can start getting all the benefits of ",{"text":3392,"type":773,"marks":3393},"boxing at home",[3394],{"type":784,"attrs":3395},{"href":3396,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":3398,"type":773}," with no equipment at all. ",{"text":3400,"type":773,"marks":3401},"Shadowboxing",[3402],{"type":784,"attrs":3403},{"href":3404,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":3406,"type":773}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1377,"type":773,"marks":3408},[3409],{"type":784,"attrs":3410},{"href":3411,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":3413,"type":773}," to your home gym can be life-changing.",{"type":797,"attrs":3415,"content":3416},{"level":799},[3417],{"text":1740,"type":773},{"type":769,"content":3419},[3420,3421,3425],{"text":1744,"type":773},{"text":1117,"type":773,"marks":3422},[3423],{"type":784,"attrs":3424},{"href":1749,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":2122,"type":773},{"type":769,"content":3427},[3428],{"text":2126,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3430,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3435,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3436,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3431,"component":118,"meta_info":3432,"meta_title":7,"block_image":3433,"cover_image":3434,"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},[],[],"2022-12-05 00:00",{"_uid":3439,"title":3440,"plugin":43,"description":3441},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":3443,"alt":3444,"name":7,"focus":48,"title":3444,"filename":3445,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[2150],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1860,"created_at":3454,"published_at":3455,"updated_at":3456,"id":3457,"uuid":3458,"content":3459,"slug":1860,"full_slug":3480,"sort_by_date":48,"position":446,"tag_list":3481,"is_startpage":9,"parent_id":3482,"meta_data":48,"group_id":3483,"first_published_at":3484,"release_id":48,"lang":60,"path":7,"alternates":3485,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3460,"component":3461,"meta_info":3462,"custom_content_list":3464},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3463,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3465,3470,3475],{"_uid":3466,"label":3467,"value":3468,"dev_id":3469,"component":773},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3471,"label":3472,"value":3473,"dev_id":3474,"component":773},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3476,"label":3477,"value":3478,"dev_id":3479,"component":773},"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",[],1785892857219]