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She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":714,"content":715},"doc",[716,732,746,750,757,777,781,792,797,801,807,839,844,872,877,904,909,936,941,968,973,985,989,993],{"type":717,"content":718},"paragraph",[719,722,730],{"text":720,"type":721},"Professional boxer, powerlifter, and entrepreneur Mike Rashid and the FightCamp Trainers have designed a boxing and strength training program that will combine weight training and boxing into a weekly workout program to help you build muscle and burn fat exclusively on the ","text",{"text":723,"type":721,"marks":724},"FightCamp App",[725],{"type":726,"attrs":727},"link",{"href":728,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage","_blank",{"text":731,"type":721},".",{"type":733,"attrs":734},"blok",{"id":735,"body":736},"ef0dc853-5e8a-428b-a718-b816401ba48a",[737],{"_uid":738,"text":739,"image":740,"author":744,"component":745},"i-ff9a1908-d2af-4a87-a63d-faaef2fb6e3c","We all want to build strength, lose weight, and look good, but none of this can happen by accident. 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Mike has shared boxing drills, cardio circuits, and a special fitness transformation in ‘",{"text":770,"type":721,"marks":771},"Transforming Willy",[772],{"type":726,"attrs":773},{"href":774,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://youtu.be/AE_ga3laqdk",{"text":776,"type":721},".’ Now he’s teamed up with the FightCamp crew as your very own Strength Coach.",{"type":717,"content":778},[779],{"text":780,"type":721},"Mike’s intense 5-week program incorporates boxing and strength training to help you build muscle while burning fat. This bootcamp isn’t designed to be easy, but to help challenge you in ways to help you reach your goals in a proper and safe manner. Aside from being a pro athlete, Mike is also a mentor and life coach. His fitness and motivational content have amassed a following of over 1 million people on Instagram and YouTube alone. 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Trust me, I got you.",{"id":789,"alt":790,"name":7,"focus":7,"title":790,"filename":791,"copyright":7,"fieldtype":50,"is_external_url":9},6260050,"FightCamp - Boxing + Strength Program With Mike Rashid","https://a.storyblok.com/f/115220/1380x700/6e0e1af3f6/mike-rashid-x-fightcamp-boxing-strength-program.png",{"type":751,"attrs":793,"content":794},{"level":753},[795],{"text":796,"type":721},"Here’s the Plan",{"type":717,"content":798},[799],{"text":800,"type":721},"Mike’s boxing and strength program is challenging but extremely effective. If you’re ready to try this transformative fitness regimen, he’s here to guide you every step of the way. 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",{"text":978,"type":721,"marks":979},"FightCamp",[980],{"type":726,"attrs":981},{"href":982,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":984,"type":721}," 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":717,"content":986},[987],{"text":988,"type":721},"FightCamp members also get exclusive access to Mike Rashid’s strength & boxing program, designed to ramp up your fitness routine and deliver serious results. Even if you’ve never tried strength training before, Mike will help you break through any negative self-talk and show you how strength training can accelerate your progress whatever your goals may be.",{"type":717,"content":990},[991],{"text":992,"type":721}," As Mike Tyson said - “FightCamp is the next level of training!”",{"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":995,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1000,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":996,"component":118,"meta_info":997,"meta_title":7,"block_image":998,"cover_image":999,"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},[],[],"2022-10-31 00:00","article",{"_uid":1005,"title":1006,"plugin":43,"description":1007},"aa681884-4be9-42b1-aea2-96b1c30a5db3","Making of Mike Rashid Boxing + Strength Program | FightCamp","Pro boxer, powerlifter, entrepreneur, and mentor Mike Rashid is your new Strength Coach in FightCamp’s exclusive 5 week boxing & strength program.",{"id":1009,"alt":1010,"name":7,"focus":7,"title":1010,"filename":1011,"copyright":7,"fieldtype":50,"is_external_url":9},6259766,"FightCamp App Series - Mike Rashid Boxing & Strength Program","https://a.storyblok.com/f/115220/2400x990/bd251e2513/the-making-of-mike-rashid-s-5-week-boxing-strength-program.png",[],"the-making-of-mike-rashids-5-week-boxing-strength-program","blogs/the-making-of-mike-rashids-5-week-boxing-strength-program",-5320,[1017],"featured",60887917,"c60f4f00-0d5a-4fbd-b8e1-0b037173873d","2022-10-29T03:31:43.770Z","training/{{story.slug}}",[],["Reactive",1024],[1025,1262,1676,1896,2175,2554],{"name":1026,"created_at":1027,"published_at":1028,"updated_at":1029,"id":1030,"uuid":1031,"content":1032,"slug":1255,"full_slug":1256,"sort_by_date":48,"position":1257,"tag_list":1258,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1259,"first_published_at":1260,"release_id":48,"lang":60,"path":1021,"alternates":1261,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1033,"faqs":1034,"title":1026,"topic":1055,"author":1070,"content":1071,"category":1237,"schedule":1245,"component":1003,"meta_info":1246,"cover_image":1250,"description":1249,"contributors":1254},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1035,1039,1043,1047,1051],{"_uid":1036,"answer":1037,"question":1038,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1040,"answer":1041,"question":1042,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1044,"answer":1045,"question":1046,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1048,"answer":1049,"question":1050,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1052,"answer":1053,"question":1054,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1056,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1068,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1057,"component":39,"meta_info":1065,"block_image":1066,"cover_image":1067,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1058,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1063,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1064,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1059,"component":118,"meta_info":1060,"meta_title":7,"block_image":1061,"cover_image":1062,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":714,"content":1072},[1073,1077,1081,1085,1098,1102,1106,1111,1125,1138,1143,1154,1158,1180,1185,1196,1209,1214,1218,1223,1233],{"type":717,"content":1074},[1075],{"text":1076,"type":721},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":717,"content":1078},[1079],{"text":1080,"type":721},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":751,"attrs":1082,"content":1083},{"level":753},[1084],{"text":1038,"type":721},{"type":717,"content":1086},[1087,1089,1096],{"text":1088,"type":721},"According to the ",{"text":1090,"type":721,"marks":1091},"Mayo Clinic",[1092],{"type":726,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"custom":1095,"target":729,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1097,"type":721},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":717,"content":1099},[1100],{"text":1101,"type":721},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":717,"content":1103},[1104],{"text":1105,"type":721},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":751,"attrs":1107,"content":1108},{"level":753},[1109],{"text":1110,"type":721},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":733,"attrs":1112},{"id":1113,"body":1114},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1115],{"url":1116,"_uid":1118,"image":1119,"component":1123,"copyright_details":1124},{"id":7,"url":7,"linktype":1117,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1120,"alt":1121,"name":7,"focus":48,"title":1121,"filename":1122,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":717,"content":1126},[1127,1129,1136],{"text":1128,"type":721},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1130,"type":721,"marks":1131},"burn more calories",[1132],{"type":726,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"custom":1135,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1137,"type":721}," even after you’re done working out.",{"type":751,"attrs":1139,"content":1140},{"level":753},[1141],{"text":1142,"type":721},"Kickboxing Is A Full Body Workout",{"type":733,"attrs":1144},{"id":1113,"body":1145},[1146],{"url":1147,"_uid":1148,"image":1149,"component":1123,"copyright_details":1153},{"id":7,"url":7,"linktype":1117,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1150,"alt":1151,"name":7,"focus":48,"title":1151,"filename":1152,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":717,"content":1155},[1156],{"text":1157,"type":721},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":717,"content":1159},[1160,1162,1169,1171,1178],{"text":1161,"type":721},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1163,"type":721,"marks":1164},"all-level lower body workout",[1165],{"type":726,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"custom":1168,"target":729,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1170,"type":721}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1172,"type":721,"marks":1173},"upper body workout",[1174],{"type":726,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"custom":1177,"target":729,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1179,"type":721}," led by Flo Master.",{"type":751,"attrs":1181,"content":1182},{"level":753},[1183],{"text":1184,"type":721},"Boxing Can Be Low-Impact",{"type":733,"attrs":1186},{"id":1113,"body":1187},[1188],{"url":1189,"_uid":1190,"image":1191,"component":1123,"copyright_details":1195},{"id":7,"url":7,"linktype":1117,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1192,"alt":1193,"name":7,"focus":48,"title":1193,"filename":1194,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":717,"content":1197},[1198,1200,1207],{"text":1199,"type":721},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. 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Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":751,"attrs":1219,"content":1220},{"level":753},[1221],{"text":1222,"type":721},"Train Like a Fighter",{"type":717,"content":1224},[1225,1226,1231],{"text":976,"type":721},{"text":978,"type":721,"marks":1227},[1228],{"type":726,"attrs":1229},{"href":982,"uuid":48,"anchor":48,"custom":1230,"target":729,"linktype":13},{},{"text":1232,"type":721}," 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":717,"content":1234},[1235],{"text":1236,"type":721},"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":1238,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1239,"component":118,"meta_info":1240,"meta_title":7,"block_image":1241,"cover_image":1242,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1247,"title":1248,"plugin":43,"description":1249},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1251,"alt":1252,"name":7,"focus":48,"title":1252,"filename":1253,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1017],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1263,"created_at":1264,"published_at":1265,"updated_at":1266,"id":1267,"uuid":1268,"content":1269,"slug":1669,"full_slug":1670,"sort_by_date":48,"position":1671,"tag_list":1672,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1673,"first_published_at":1674,"release_id":48,"lang":60,"path":1021,"alternates":1675,"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":1270,"faqs":1271,"title":1263,"topic":1276,"author":1070,"content":1291,"category":1650,"schedule":1658,"component":1003,"meta_info":1659,"cover_image":1663,"description":1667,"contributors":1668},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1272],{"_uid":1273,"answer":1274,"question":1275,"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":1277,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1289,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1278,"component":39,"meta_info":1286,"block_image":1287,"cover_image":1288,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1279,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1280,"component":118,"meta_info":1281,"meta_title":7,"block_image":1282,"cover_image":1283,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":714,"content":1292},[1293,1297,1301,1305,1318,1350,1354,1359,1363,1367,1372,1376,1396,1401,1405,1431,1435,1440,1444,1464,1469,1473,1493,1498,1502,1533,1538,1541,1561,1566,1570,1590,1595,1599,1619,1632,1637,1646],{"type":717,"content":1294},[1295],{"text":1296,"type":721},"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":717,"content":1298},[1299],{"text":1300,"type":721},"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":717,"content":1302},[1303],{"text":1304,"type":721},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":717,"content":1306},[1307,1309,1316],{"text":1308,"type":721},"With consistent resistance training and ",{"text":1310,"type":721,"marks":1311},"healthy nutrition",[1312],{"type":726,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1317,"type":721},", women can develop strong arm muscles that will empower you to:",{"type":808,"content":1319},[1320,1326,1332,1338,1344],{"type":811,"content":1321},[1322],{"type":717,"content":1323},[1324],{"text":1325,"type":721},"Throw a solid punch",{"type":811,"content":1327},[1328],{"type":717,"content":1329},[1330],{"text":1331,"type":721},"Carry your kids or fur babies",{"type":811,"content":1333},[1334],{"type":717,"content":1335},[1336],{"text":1337,"type":721},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":811,"content":1339},[1340],{"type":717,"content":1341},[1342],{"text":1343,"type":721},"Feel confident in every tank top and sleeveless dress",{"type":811,"content":1345},[1346],{"type":717,"content":1347},[1348],{"text":1349,"type":721},"Haul all those bags from the car to the house in one trip ",{"type":717,"content":1351},[1352],{"text":1353,"type":721},"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":751,"attrs":1355,"content":1356},{"level":753},[1357],{"text":1358,"type":721},"Arm Exercises for Women",{"type":717,"content":1360},[1361],{"text":1362,"type":721},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":717,"content":1364},[1365],{"text":1366,"type":721},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":751,"attrs":1368,"content":1369},{"level":803},[1370],{"text":1371,"type":721},"1. Plank With Bicep Curl",{"type":717,"content":1373},[1374],{"text":1375,"type":721},"Target Muscles: Biceps & Core",{"type":808,"content":1377},[1378,1384,1390],{"type":811,"content":1379},[1380],{"type":717,"content":1381},[1382],{"text":1383,"type":721},"Begin in plank position, holding two dumbbells on the floor",{"type":811,"content":1385},[1386],{"type":717,"content":1387},[1388],{"text":1389,"type":721},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":811,"content":1391},[1392],{"type":717,"content":1393},[1394],{"text":1395,"type":721},"Maintain plank position and repeat with the other arm",{"type":751,"attrs":1397,"content":1398},{"level":803},[1399],{"text":1400,"type":721},"2. Overhead Tricep Extension",{"type":717,"content":1402},[1403],{"text":1404,"type":721},"Target Muscles: Triceps",{"type":808,"content":1406},[1407,1413,1419,1425],{"type":811,"content":1408},[1409],{"type":717,"content":1410},[1411],{"text":1412,"type":721},"Hold the weight overhead with both hands",{"type":811,"content":1414},[1415],{"type":717,"content":1416},[1417],{"text":1418,"type":721},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":811,"content":1420},[1421],{"type":717,"content":1422},[1423],{"text":1424,"type":721},"Straighten your elbows and extend the weight overhead",{"type":811,"content":1426},[1427],{"type":717,"content":1428},[1429],{"text":1430,"type":721},"Hold the fully extended position for a moment, then repeat slowly",{"type":717,"content":1432},[1433],{"text":1434,"type":721},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":751,"attrs":1436,"content":1437},{"level":803},[1438],{"text":1439,"type":721},"3. Upright Row ",{"type":717,"content":1441},[1442],{"text":1443,"type":721},"Target Muscles: Traps & Deltoids",{"type":808,"content":1445},[1446,1452,1458],{"type":811,"content":1447},[1448],{"type":717,"content":1449},[1450],{"text":1451,"type":721},"Begin standing with your feet hip-width apart",{"type":811,"content":1453},[1454],{"type":717,"content":1455},[1456],{"text":1457,"type":721},"Lift your barbell or dumbbells straight up toward your chin",{"type":811,"content":1459},[1460],{"type":717,"content":1461},[1462],{"text":1463,"type":721},"Pause at the top of the lift, lower, and repeat",{"type":751,"attrs":1465,"content":1466},{"level":803},[1467],{"text":1468,"type":721},"4. Lateral Arm Raise",{"type":717,"content":1470},[1471],{"text":1472,"type":721},"Target Muscles: Triceps & Shoulders",{"type":808,"content":1474},[1475,1481,1487],{"type":811,"content":1476},[1477],{"type":717,"content":1478},[1479],{"text":1480,"type":721},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":811,"content":1482},[1483],{"type":717,"content":1484},[1485],{"text":1486,"type":721},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":811,"content":1488},[1489],{"type":717,"content":1490},[1491],{"text":1492,"type":721},"Lower and repeat",{"type":751,"attrs":1494,"content":1495},{"level":803},[1496],{"text":1497,"type":721},"5. Dumbbell Bench Press",{"type":717,"content":1499},[1500],{"text":1501,"type":721},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":808,"content":1503},[1504,1510,1516,1527],{"type":811,"content":1505},[1506],{"type":717,"content":1507},[1508],{"text":1509,"type":721},"Begin laying on a bench with your feet flat on the floor",{"type":811,"content":1511},[1512],{"type":717,"content":1513},[1514],{"text":1515,"type":721},"Lift the dumbbells to chest height, with your hands facing forward",{"type":811,"content":1517},[1518],{"type":717,"content":1519},[1520,1522],{"text":1521,"type":721},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1523,"type":721,"marks":1524},"(don’t let the dumbbells touch)",[1525],{"type":1526},"italic",{"type":811,"content":1528},[1529],{"type":717,"content":1530},[1531],{"text":1532,"type":721},"Lower your arms and repeat",{"type":751,"attrs":1534,"content":1535},{"level":803},[1536],{"text":1537,"type":721},"6. Tricep Dips",{"type":717,"content":1539},[1540],{"text":1404,"type":721},{"type":808,"content":1542},[1543,1549,1555],{"type":811,"content":1544},[1545],{"type":717,"content":1546},[1547],{"text":1548,"type":721},"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":811,"content":1550},[1551],{"type":717,"content":1552},[1553],{"text":1554,"type":721},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":811,"content":1556},[1557],{"type":717,"content":1558},[1559],{"text":1560,"type":721},"Push yourself back up until your arms are almost straight, and repeat",{"type":751,"attrs":1562,"content":1563},{"level":803},[1564],{"text":1565,"type":721},"7. Decline Push-Up",{"type":717,"content":1567},[1568],{"text":1569,"type":721},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":808,"content":1571},[1572,1578,1584],{"type":811,"content":1573},[1574],{"type":717,"content":1575},[1576],{"text":1577,"type":721},"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":811,"content":1579},[1580],{"type":717,"content":1581},[1582],{"text":1583,"type":721},"Brace your core and glutes, and lower yourself down into a push-up",{"type":811,"content":1585},[1586],{"type":717,"content":1587},[1588],{"text":1589,"type":721},"Extend your elbows to push yourself up, and repeat",{"type":751,"attrs":1591,"content":1592},{"level":803},[1593],{"text":1594,"type":721},"8. Diamond Push-Up",{"type":717,"content":1596},[1597],{"text":1598,"type":721},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":808,"content":1600},[1601,1607,1613],{"type":811,"content":1602},[1603],{"type":717,"content":1604},[1605],{"text":1606,"type":721},"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":811,"content":1608},[1609],{"type":717,"content":1610},[1611],{"text":1612,"type":721},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":811,"content":1614},[1615],{"type":717,"content":1616},[1617],{"text":1618,"type":721},"Push yourself back up and repeat",{"type":717,"content":1620},[1621,1623,1630],{"text":1622,"type":721},"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":1624,"type":721,"marks":1625},"FightCamp Community",[1626],{"type":726,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"custom":1629,"target":729,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1631,"type":721}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":751,"attrs":1633,"content":1634},{"level":753},[1635],{"text":1636,"type":721},"Train Like a Woman",{"type":717,"content":1638},[1639,1640,1645],{"text":976,"type":721},{"text":978,"type":721,"marks":1641},[1642],{"type":726,"attrs":1643},{"href":982,"uuid":48,"anchor":48,"custom":1644,"target":729,"linktype":13},{},{"text":1232,"type":721},{"type":717,"content":1647},[1648],{"text":1649,"type":721},"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":1651,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1656,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1652,"component":118,"meta_info":1653,"meta_title":7,"block_image":1654,"cover_image":1655,"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":1660,"title":1661,"plugin":43,"description":1662},"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":1664,"alt":1665,"name":7,"focus":7,"title":1665,"filename":1666,"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,[1017],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1677,"created_at":1678,"published_at":1679,"updated_at":1680,"id":1681,"uuid":1682,"content":1683,"slug":1890,"full_slug":1891,"sort_by_date":48,"position":1892,"tag_list":1893,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1894,"first_published_at":1679,"release_id":48,"lang":60,"path":1021,"alternates":1895,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1684,"faqs":1685,"title":1677,"topic":1702,"author":696,"content":1717,"category":1871,"schedule":1879,"component":1003,"meta_info":1880,"cover_image":1884,"description":1888,"contributors":1889},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1686,1690,1694,1698],{"_uid":1687,"answer":1688,"question":1689,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1691,"answer":1692,"question":1693,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1695,"answer":1696,"question":1697,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1699,"answer":1700,"question":1701,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1703,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1715,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1704,"component":39,"meta_info":1712,"block_image":1713,"cover_image":1714,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1705,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1706,"component":118,"meta_info":1707,"meta_title":7,"block_image":1708,"cover_image":1709,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":714,"content":1718},[1719,1723,1738,1742,1747,1750,1755,1760,1764,1769,1773,1778,1782,1787,1791,1796,1810,1814,1818,1822,1826,1831,1835,1849,1853,1857,1868],{"type":717,"content":1720},[1721],{"text":1722,"type":721},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":717,"content":1724},[1725,1727,1736],{"text":1726,"type":721},"Running for boxers is a critical element of ",{"text":1728,"type":721,"marks":1729},"roadwork drills",[1730,1734],{"type":726,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":729,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1735},"underline",{"text":1737,"type":721}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":717,"content":1739},[1740],{"text":1741,"type":721},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":751,"attrs":1743,"content":1744},{"level":753},[1745],{"text":1746,"type":721},"Is Running Good for Boxing?",{"type":717,"content":1748},[1749],{"text":1688,"type":721},{"type":751,"attrs":1751,"content":1752},{"level":753},[1753],{"text":1754,"type":721},"Benefits of Running for Boxers",{"type":751,"attrs":1756,"content":1757},{"level":803},[1758],{"text":1759,"type":721},"Builds Endurance & Stamina",{"type":717,"content":1761},[1762],{"text":1763,"type":721},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":751,"attrs":1765,"content":1766},{"level":803},[1767],{"text":1768,"type":721},"Improves Cardiovascular System",{"type":717,"content":1770},[1771],{"text":1772,"type":721},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":751,"attrs":1774,"content":1775},{"level":803},[1776],{"text":1777,"type":721},"Strengthens Lower Body",{"type":717,"content":1779},[1780],{"text":1781,"type":721},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":751,"attrs":1783,"content":1784},{"level":803},[1785],{"text":1786,"type":721},"Teaches Discipline",{"type":717,"content":1788},[1789],{"text":1790,"type":721},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":751,"attrs":1792,"content":1793},{"level":803},[1794],{"text":1795,"type":721},"Enhances Mental Clarity",{"type":717,"content":1797},[1798,1800,1808],{"text":1799,"type":721},"Much like boxing, running can be a form of ",{"text":1801,"type":721,"marks":1802},"meditative movement",[1803,1807],{"type":726,"attrs":1804},{"href":1805,"uuid":48,"anchor":48,"custom":1806,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1735},{"text":1809,"type":721}," that clears your head and focuses your mind.",{"type":751,"attrs":1811,"content":1812},{"level":753},[1813],{"text":1697,"type":721},{"type":717,"content":1815},[1816],{"text":1817,"type":721},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":717,"content":1819},[1820],{"text":1821,"type":721},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":717,"content":1823},[1824],{"text":1825,"type":721},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":751,"attrs":1827,"content":1828},{"level":753},[1829],{"text":1830,"type":721},"How Long Should I Be Running for Boxing?",{"type":717,"content":1832},[1833],{"text":1834,"type":721},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":717,"content":1836},[1837,1839,1847],{"text":1838,"type":721},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1840,"type":721,"marks":1841},"10 minutes of running",[1842,1846],{"type":726,"attrs":1843},{"href":1844,"uuid":48,"anchor":48,"custom":1845,"target":729,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1735},{"text":1848,"type":721}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":717,"content":1850},[1851],{"text":1852,"type":721},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":751,"attrs":1854,"content":1855},{"level":753},[1856],{"text":1222,"type":721},{"type":717,"content":1858},[1859,1860,1866],{"text":976,"type":721},{"text":978,"type":721,"marks":1861},[1862,1865],{"type":726,"attrs":1863},{"href":982,"uuid":48,"anchor":48,"custom":1864,"target":729,"linktype":13},{},{"type":1735},{"text":1867,"type":721}," 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":717,"content":1869},[1870],{"text":1649,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1873,"component":118,"meta_info":1874,"meta_title":7,"block_image":1875,"cover_image":1876,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1881,"title":1882,"plugin":43,"description":1883},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1885,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1887,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1017],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1897,"created_at":1898,"published_at":1899,"updated_at":1900,"id":1901,"uuid":1902,"content":1903,"slug":2169,"full_slug":2170,"sort_by_date":48,"position":2171,"tag_list":2172,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2173,"first_published_at":1899,"release_id":48,"lang":60,"path":1021,"alternates":2174,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1904,"faqs":1905,"title":1897,"topic":1926,"author":1941,"content":1942,"category":2150,"schedule":2158,"component":1003,"meta_info":2159,"cover_image":2163,"description":2167,"contributors":2168},"21563324-6383-4226-86da-b9779cd26bde",[1906,1910,1914,1918,1922],{"_uid":1907,"answer":1908,"question":1909,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1911,"answer":1912,"question":1913,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1915,"answer":1916,"question":1917,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1919,"answer":1920,"question":1921,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1923,"answer":1924,"question":1925,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1927,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1939,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1928,"component":39,"meta_info":1936,"block_image":1937,"cover_image":1938,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1929,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1934,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1930,"component":118,"meta_info":1931,"meta_title":7,"block_image":1932,"cover_image":1933,"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":714,"content":1943},[1944,1957,1969,1974,1978,2012,2017,2021,2035,2062,2067,2071,2107,2124,2129,2133,2137,2147],{"type":717,"content":1945},[1946,1948,1955],{"text":1947,"type":721},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1949,"type":721,"marks":1950},"close-range",[1951],{"type":726,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"custom":1954,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1956,"type":721}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":733,"attrs":1958},{"id":1959,"body":1960},"52fa91c7-90bf-43d9-8857-79752817914b",[1961],{"url":1962,"_uid":1963,"image":1964,"component":1123,"copyright_details":1968},{"id":7,"url":7,"linktype":1117,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1965,"alt":1966,"name":7,"focus":48,"title":1966,"filename":1967,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":751,"attrs":1970,"content":1971},{"level":753},[1972],{"text":1973,"type":721},"Rolling Punch Drill",{"type":717,"content":1975},[1976],{"text":1977,"type":721},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":808,"content":1979},[1980,1986,1992,1998],{"type":811,"content":1981},[1982],{"type":717,"content":1983},[1984],{"text":1985,"type":721},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":811,"content":1987},[1988],{"type":717,"content":1989},[1990],{"text":1991,"type":721},"Bend your knees until your thigh muscles are supporting your weight",{"type":811,"content":1993},[1994],{"type":717,"content":1995},[1996],{"text":1997,"type":721},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":811,"content":1999},[2000,2004],{"type":717,"content":2001},[2002],{"text":2003,"type":721},"Develop a steady rhythm, and then start mixing punches in",{"type":808,"content":2005},[2006],{"type":811,"content":2007},[2008],{"type":717,"content":2009},[2010],{"text":2011,"type":721},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":751,"attrs":2013,"content":2014},{"level":753},[2015],{"text":2016,"type":721},"Danger Close Drill",{"type":717,"content":2018},[2019],{"text":2020,"type":721},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":808,"content":2022},[2023,2029],{"type":811,"content":2024},[2025],{"type":717,"content":2026},[2027],{"text":2028,"type":721},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":811,"content":2030},[2031],{"type":717,"content":2032},[2033],{"text":2034,"type":721},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":717,"content":2036},[2037,2042,2044,2051,2053,2060],{"text":2038,"type":721,"marks":2039},"Key focus:",[2040],{"type":2041},"bold",{"text":2043,"type":721}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2045,"type":721,"marks":2046},"hooks",[2047],{"type":726,"attrs":2048},{"href":2049,"uuid":48,"anchor":48,"custom":2050,"target":729,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2052,"type":721}," and ",{"text":2054,"type":721,"marks":2055},"uppercuts",[2056],{"type":726,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"custom":2059,"target":729,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2061,"type":721},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":751,"attrs":2063,"content":2064},{"level":753},[2065],{"text":2066,"type":721},"Rolling Thunder Drill",{"type":717,"content":2068},[2069],{"text":2070,"type":721},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":808,"content":2072},[2073,2087,2101],{"type":811,"content":2074},[2075,2079],{"type":717,"content":2076},[2077],{"text":2078,"type":721},"On a heavy bag, set an interval of your choosing",{"type":808,"content":2080},[2081],{"type":811,"content":2082},[2083],{"type":717,"content":2084},[2085],{"text":2086,"type":721},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":811,"content":2088},[2089,2093],{"type":717,"content":2090},[2091],{"text":2092,"type":721},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":808,"content":2094},[2095],{"type":811,"content":2096},[2097],{"type":717,"content":2098},[2099],{"text":2100,"type":721},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":811,"content":2102},[2103],{"type":717,"content":2104},[2105],{"text":2106,"type":721},"Rest for 1 minute in between each round to recover",{"type":717,"content":2108},[2109,2113,2115,2122],{"text":2110,"type":721,"marks":2111},"Tip",[2112],{"type":2041},{"text":2114,"type":721},": Maintaining a calm and ",{"text":2116,"type":721,"marks":2117},"steady breath",[2118],{"type":726,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2123,"type":721}," will help you establish your rhythm.",{"type":751,"attrs":2125,"content":2126},{"level":753},[2127],{"text":2128,"type":721},"Better, Faster, Stronger",{"type":717,"content":2130},[2131],{"text":2132,"type":721},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":751,"attrs":2134,"content":2135},{"level":753},[2136],{"text":1222,"type":721},{"type":717,"content":2138},[2139,2140,2146],{"text":976,"type":721},{"text":978,"type":721,"marks":2141},[2142],{"type":726,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"custom":2145,"target":729,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1232,"type":721},{"type":717,"content":2148},[2149],{"text":1649,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2151,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2156,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2157,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2152,"component":118,"meta_info":2153,"meta_title":7,"block_image":2154,"cover_image":2155,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2160,"title":2161,"plugin":43,"description":2162},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2164,"alt":2165,"name":7,"focus":48,"title":2165,"filename":2166,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1017],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2176,"created_at":2177,"published_at":2178,"updated_at":2179,"id":2180,"uuid":2181,"content":2182,"slug":2547,"full_slug":2548,"sort_by_date":48,"position":2549,"tag_list":2550,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2551,"first_published_at":2552,"release_id":48,"lang":60,"path":1021,"alternates":2553,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2183,"faqs":2184,"title":2176,"topic":2213,"author":1070,"content":2228,"category":2528,"schedule":2536,"component":1003,"meta_info":2537,"cover_image":2541,"description":2545,"contributors":2546},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2185,2189,2193,2197,2201,2205,2209],{"_uid":2186,"answer":2187,"question":2188,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2190,"answer":2191,"question":2192,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2194,"answer":2195,"question":2196,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2198,"answer":2199,"question":2200,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2202,"answer":2203,"question":2204,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2206,"answer":2207,"question":2208,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2210,"answer":2211,"question":2212,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2214,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2226,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2215,"component":39,"meta_info":2223,"block_image":2224,"cover_image":2225,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2216,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2221,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2222,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2217,"component":118,"meta_info":2218,"meta_title":7,"block_image":2219,"cover_image":2220,"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":714,"content":2229},[2230,2235,2239,2243,2247,2267,2271,2275,2279,2284,2288,2332,2337,2341,2355,2359,2381,2386,2390,2458,2463,2467,2487,2492,2506,2510,2515,2525],{"type":751,"attrs":2231,"content":2232},{"level":753},[2233],{"text":2234,"type":721},"Boxing Terminology",{"type":717,"content":2236},[2237],{"text":2238,"type":721},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":751,"attrs":2240,"content":2241},{"level":753},[2242],{"text":2188,"type":721},{"type":717,"content":2244},[2245],{"text":2246,"type":721},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":808,"content":2248},[2249,2255],{"type":811,"content":2250},[2251],{"type":717,"content":2252},[2253],{"text":2254,"type":721},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":811,"content":2256},[2257],{"type":717,"content":2258},[2259,2261,2265],{"text":2260,"type":721},"Southpaw Stance",{"text":2262,"type":721,"marks":2263}," ",[2264],{"type":2041},{"text":2266,"type":721},"– Standing with your right foot farther out in front than your left foot",{"type":751,"attrs":2268,"content":2269},{"level":753},[2270],{"text":2192,"type":721},{"type":717,"content":2272},[2273],{"text":2274,"type":721},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":717,"content":2276},[2277],{"text":2278,"type":721},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":751,"attrs":2280,"content":2281},{"level":803},[2282],{"text":2283,"type":721},"Boxing Punches",{"type":717,"content":2285},[2286],{"text":2287,"type":721},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":808,"content":2289},[2290,2296,2302,2308,2314,2320,2326],{"type":811,"content":2291},[2292],{"type":717,"content":2293},[2294],{"text":2295,"type":721},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":811,"content":2297},[2298],{"type":717,"content":2299},[2300],{"text":2301,"type":721},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":811,"content":2303},[2304],{"type":717,"content":2305},[2306],{"text":2307,"type":721},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":811,"content":2309},[2310],{"type":717,"content":2311},[2312],{"text":2313,"type":721},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":811,"content":2315},[2316],{"type":717,"content":2317},[2318],{"text":2319,"type":721},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":811,"content":2321},[2322],{"type":717,"content":2323},[2324],{"text":2325,"type":721},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":811,"content":2327},[2328],{"type":717,"content":2329},[2330],{"text":2331,"type":721},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":751,"attrs":2333,"content":2334},{"level":803},[2335],{"text":2336,"type":721},"Boxing Movements",{"type":717,"content":2338},[2339],{"text":2340,"type":721},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":808,"content":2342},[2343,2349],{"type":811,"content":2344},[2345],{"type":717,"content":2346},[2347],{"text":2348,"type":721},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":811,"content":2350},[2351],{"type":717,"content":2352},[2353],{"text":2354,"type":721},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":717,"content":2356},[2357],{"text":2358,"type":721},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":808,"content":2360},[2361,2375],{"type":811,"content":2362},[2363],{"type":717,"content":2364},[2365,2373],{"text":2366,"type":721,"marks":2367},"Shoulder Roll",[2368,2372],{"type":726,"attrs":2369},{"href":2370,"uuid":48,"anchor":48,"custom":2371,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1735},{"text":2374,"type":721}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":811,"content":2376},[2377],{"type":717,"content":2378},[2379],{"text":2380,"type":721},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":751,"attrs":2382,"content":2383},{"level":803},[2384],{"text":2385,"type":721},"Boxing Training",{"type":717,"content":2387},[2388],{"text":2389,"type":721},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2391,"attrs":2392,"content":2395},"ordered_list",{"order":2393},{"order":2394},1,[2396,2402,2408,2422,2436],{"type":811,"content":2397},[2398],{"type":717,"content":2399},[2400],{"text":2401,"type":721},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":811,"content":2403},[2404],{"type":717,"content":2405},[2406],{"text":2407,"type":721},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":811,"content":2409},[2410],{"type":717,"content":2411},[2412,2420],{"text":2413,"type":721,"marks":2414},"Mittwork",[2415,2419],{"type":726,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1735},{"text":2421,"type":721}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":811,"content":2423},[2424],{"type":717,"content":2425},[2426,2434],{"text":2427,"type":721,"marks":2428},"Sparring",[2429,2433],{"type":726,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"custom":2432,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1735},{"text":2435,"type":721}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":811,"content":2437},[2438],{"type":717,"content":2439},[2440,2448,2450,2456],{"text":2441,"type":721,"marks":2442},"Roadwork",[2443,2447],{"type":726,"attrs":2444},{"href":2445,"uuid":48,"anchor":48,"custom":2446,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1735},{"text":2449,"type":721}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1728,"type":721,"marks":2451},[2452,2455],{"type":726,"attrs":2453},{"href":2445,"uuid":48,"anchor":48,"custom":2454,"target":729,"linktype":13},{},{"type":1735},{"text":2457,"type":721}," to add to your boxer training.",{"type":751,"attrs":2459,"content":2460},{"level":803},[2461],{"text":2462,"type":721},"Heavy Bag Training",{"type":717,"content":2464},[2465],{"text":2466,"type":721},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":808,"content":2468},[2469,2475,2481],{"type":811,"content":2470},[2471],{"type":717,"content":2472},[2473],{"text":2474,"type":721},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":811,"content":2476},[2477],{"type":717,"content":2478},[2479],{"text":2480,"type":721},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":811,"content":2482},[2483],{"type":717,"content":2484},[2485],{"text":2486,"type":721},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":751,"attrs":2488,"content":2489},{"level":803},[2490],{"text":2491,"type":721},"Recovery",{"type":717,"content":2493},[2494,2496,2504],{"text":2495,"type":721},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2497,"type":721,"marks":2498},"interview with FightCamp Trainer Coach PJ",[2499,2503],{"type":726,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1735},{"text":2505,"type":721},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":717,"content":2507},[2508],{"text":2509,"type":721},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":751,"attrs":2511,"content":2512},{"level":753},[2513],{"text":2514,"type":721},"Talk and Train Like a Fighter",{"type":717,"content":2516},[2517,2518,2524],{"text":976,"type":721},{"text":978,"type":721,"marks":2519},[2520,2523],{"type":726,"attrs":2521},{"href":982,"uuid":48,"anchor":48,"custom":2522,"target":729,"linktype":13},{},{"type":1735},{"text":1867,"type":721},{"type":717,"content":2526},[2527],{"text":1649,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2530,"component":118,"meta_info":2531,"meta_title":7,"block_image":2532,"cover_image":2533,"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},[],[],"2023-01-22 00:00",{"_uid":2538,"title":2539,"plugin":43,"description":2540},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2542,"alt":2543,"name":7,"focus":7,"title":2543,"filename":2544,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1017],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2555,"created_at":2556,"published_at":2557,"updated_at":2558,"id":2559,"uuid":2560,"content":2561,"slug":2815,"full_slug":2816,"sort_by_date":48,"position":2817,"tag_list":2818,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2819,"first_published_at":2557,"release_id":48,"lang":60,"path":1021,"alternates":2820,"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":2562,"faqs":2563,"title":2555,"topic":2584,"author":696,"content":2599,"category":2796,"schedule":2804,"component":1003,"meta_info":2805,"cover_image":2809,"description":2813,"contributors":2814},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2564,2568,2572,2576,2580],{"_uid":2565,"answer":2566,"question":2567,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2569,"answer":2570,"question":2571,"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":2573,"answer":2574,"question":2575,"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":2577,"answer":2578,"question":2579,"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":2581,"answer":2582,"question":2583,"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":2585,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2597,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2586,"component":39,"meta_info":2594,"block_image":2595,"cover_image":2596,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2587,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2588,"component":118,"meta_info":2589,"meta_title":7,"block_image":2590,"cover_image":2591,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":714,"content":2600},[2601,2615,2619,2623,2627,2631,2635,2638,2643,2648,2662,2667,2671,2676,2680,2685,2699,2703,2707,2720,2734,2738,2742,2756,2761,2765,2779,2783,2793],{"type":717,"content":2602},[2603,2605,2613],{"text":2604,"type":721},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2606,"type":721,"marks":2607},"interval training",[2608,2612],{"type":726,"attrs":2609},{"href":2610,"uuid":48,"anchor":48,"custom":2611,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1735},{"text":2614,"type":721}," 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":717,"content":2616},[2617],{"text":2618,"type":721},"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":751,"attrs":2620,"content":2621},{"level":753},[2622],{"text":2567,"type":721},{"type":717,"content":2624},[2625],{"text":2626,"type":721},"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":717,"content":2628},[2629],{"text":2630,"type":721},"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":751,"attrs":2632,"content":2633},{"level":753},[2634],{"text":2571,"type":721},{"type":717,"content":2636},[2637],{"text":2570,"type":721},{"type":751,"attrs":2639,"content":2640},{"level":753},[2641],{"text":2642,"type":721},"Unique Benefits of HIIT",{"type":751,"attrs":2644,"content":2645},{"level":803},[2646],{"text":2647,"type":721},"Maximum Effectiveness in Less Time",{"type":717,"content":2649},[2650,2652,2660],{"text":2651,"type":721},"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":2653,"type":721,"marks":2654},"25-30% more calories",[2655,2659],{"type":726,"attrs":2656},{"href":2657,"uuid":48,"anchor":48,"custom":2658,"target":729,"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":1735},{"text":2661,"type":721}," 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":751,"attrs":2663,"content":2664},{"level":803},[2665],{"text":2666,"type":721},"Tones Muscle",{"type":717,"content":2668},[2669],{"text":2670,"type":721},"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":751,"attrs":2672,"content":2673},{"level":803},[2674],{"text":2675,"type":721},"Adds Variety",{"type":717,"content":2677},[2678],{"text":2679,"type":721},"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":751,"attrs":2681,"content":2682},{"level":803},[2683],{"text":2684,"type":721},"Improves Cardiovascular Health",{"type":717,"content":2686},[2687,2689,2697],{"text":2688,"type":721},"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":2690,"type":721,"marks":2691},"greater improvements in blood pressure",[2692,2696],{"type":726,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":729,"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":1735},{"text":2698,"type":721}," and blood sugar than moderate-intensity workouts. ",{"type":751,"attrs":2700,"content":2701},{"level":753},[2702],{"text":2579,"type":721},{"type":717,"content":2704},[2705],{"text":2706,"type":721},"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":717,"content":2708},[2709,2711,2718],{"text":2710,"type":721},"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":2712,"type":721,"marks":2713},"roadwork",[2714,2717],{"type":726,"attrs":2715},{"href":1732,"uuid":48,"anchor":48,"custom":2716,"target":729,"linktype":13},{},{"type":1735},{"text":2719,"type":721},", 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":717,"content":2721},[2722,2724,2732],{"text":2723,"type":721},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2725,"type":721,"marks":2726},"HIIT jump rope workout",[2727,2731],{"type":726,"attrs":2728},{"href":2729,"uuid":48,"anchor":48,"custom":2730,"target":729,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1735},{"text":2733,"type":721}," for a full-body cardio blast in just minutes.",{"type":751,"attrs":2735,"content":2736},{"level":753},[2737],{"text":2583,"type":721},{"type":717,"content":2739},[2740],{"text":2741,"type":721},"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":717,"content":2743},[2744,2746,2754],{"text":2745,"type":721},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2747,"type":721,"marks":2748},"10 minutes of HIIT boxing",[2749,2753],{"type":726,"attrs":2750},{"href":2751,"uuid":48,"anchor":48,"custom":2752,"target":729,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1735},{"text":2755,"type":721}," and feel the difference with just one workout.",{"type":751,"attrs":2757,"content":2758},{"level":753},[2759],{"text":2760,"type":721},"Hit With HIIT",{"type":717,"content":2762},[2763],{"text":2764,"type":721},"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":717,"content":2766},[2767,2769,2777],{"text":2768,"type":721},"You can ramp up your workouts and improve your health in less time with HIIT. 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Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2810,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2812,"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. 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