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Usually, you begin cooling down with a low intensity dynamic exercise to decrease your heart rate. Then you start stretching your muscles while the body is still warm. By the time you finish stretching, your heart rate and body temperature are lower, sweating is reduced, and you are ready to hit the shower!","What is a cool down routine?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"18fc3fc3-a69f-4264-aa7b-aca9e46fec20","Depending on the length and intensity of your training, it may take between 5 and 15 minutes to cool down after a workout. The length of your cool down also depends on the types of exercises you wish to include.","How long should you cool down after a workout?",{"_uid":676,"answer":677,"question":678,"component":670},"8adf7b99-f53a-4e7c-91c8-e2ad4851c346","Depending on your training, here are two typical cool down exercises you may see boxers do: 1. Shadowboxing - Different from punch combination drills and boxing workouts, a shadowboxing cool down is more of a slowly guided and practiced movement routine. Start with 1-2 rounds of low-intensity, very slow shadowboxing in front of a mirror. Your heart rate goes down, while you're doing something that's never boring and is actually beneficial to your technique, not just a cool down. 2. Static Stretching - End your workout with static stretching exercises for your arms, back, core, and legs. Your muscles will recover easier and faster if you end your workout with stretching. Many boxers include stretching in both their warm up and cool down routines.","What is a good cool down after exercise?",{"_uid":680,"answer":681,"question":682,"component":670},"f0012cec-83c7-47cb-afb7-cc408775f6b4","Boxing is a workout for your whole body, so you should aim to stretch all of the large muscle groups as well. During a cool down, you want to perform static stretching exercises. Check out our article for ideas for stretching exercises.","What are good cool down stretches?",{"_uid":684,"answer":685,"question":686,"component":670},"4be01b05-4602-43cf-9099-2e1d5f68a471","Stretching during your cool down improves the blood circulation through your body, lessening the time for recovery after a workout. The tissue that gets better circulation recovers easier and faster. Stretching also increases mobility, and when done prior to workout, helps to protect you from injury. Tendons and ligaments don't stretch, so by stretching the muscles they connect to, you avoid injuries to connective tissue and joints. One other effect of stretching after a workout is that you will feel more loose and mobile for your next workout. When you train intensively (every day, or more than once a day) you have to make sure you aren’t overtraining and susceptible to any injuries. Without a proper cool down and not properly recovering, if injured, you may have to stop training completely.","How does stretching in a cool down aid recovery from exercise?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,735,739,745,749,753,757,760,764,768,774,778,783,787,791,795,799,821,846,850,855,875,880,900,905,909,935,940,966,971,991,996,1000,1025,1030,1056,1061,1081,1086,1111,1116,1136,1141,1166,1182,1186,1190,1194,1198,1202,1207],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Performing a cool down routine at the end of your boxing workout is important. Just like you warm up your body before a workout, you need to cool it down to finish afterward.","text",{"type":730,"content":736},[737],{"text":738,"type":734},"The cool down is that final crucial step to any workout. It serves to lower your heart rate, lower your body temperature, and stretch your body to reduce inflammation and soreness.",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":669,"type":734},{"type":730,"content":746},[747],{"text":748,"type":734},"A cool down routine is a sequence of exercises to help your body safely exit training mode.",{"type":730,"content":750},[751],{"text":752,"type":734},"Usually, you begin cooling down with a low intensity dynamic exercise to decrease your heart rate. Then you start stretching your muscles while the body is still warm. By the time you finish stretching, your heart rate and body temperature are lower, sweating is reduced, and you are ready to hit the shower!",{"type":740,"attrs":754,"content":755},{"level":742},[756],{"text":674,"type":734},{"type":730,"content":758},[759],{"text":673,"type":734},{"type":740,"attrs":761,"content":762},{"level":742},[763],{"text":678,"type":734},{"type":730,"content":765},[766],{"text":767,"type":734},"Depending on your training, here are two typical cool down exercises you may see boxers do:",{"type":740,"attrs":769,"content":771},{"level":770},3,[772],{"text":773,"type":734},"Shadowboxing",{"type":730,"content":775},[776],{"text":777,"type":734},"Different from punch combination drills and boxing workouts, a shadowboxing cool down is more of a slowly guided and practiced movement routine. Start with 1-2 rounds of low-intensity, very slow shadowboxing in front of a mirror. Your heart rate goes down, while you're doing something that's never boring and is actually beneficial to your technique, not just a cool down.",{"type":740,"attrs":779,"content":780},{"level":770},[781],{"text":782,"type":734},"Static Stretching",{"type":730,"content":784},[785],{"text":786,"type":734},"End your workout with static stretching exercises for your arms, back, core, and legs. Your muscles will recover easier and faster if you end your workout with stretching. Many boxers include stretching in both their warm up and cool down routines.",{"type":740,"attrs":788,"content":789},{"level":742},[790],{"text":682,"type":734},{"type":730,"content":792},[793],{"text":794,"type":734},"Boxing is a workout for your whole body, so you should aim to stretch all of the large muscle groups as well. During a cool down, you want to perform static stretching exercises.",{"type":730,"content":796},[797],{"text":798,"type":734},"Here is how a typical static stretch works:",{"type":800,"content":801},"bullet_list",[802,809,815],{"type":803,"content":804},"list_item",[805],{"type":730,"content":806},[807],{"text":808,"type":734},"Extend a specific muscle until you reach the maximal point where you feel comfortable (and maybe a tiny bit beyond that point)",{"type":803,"content":810},[811],{"type":730,"content":812},[813],{"text":814,"type":734},"Hold the position for 5 to 20 seconds",{"type":803,"content":816},[817],{"type":730,"content":818},[819],{"text":820,"type":734},"Release",{"type":730,"content":822},[823,825,831,839,844],{"text":824,"type":734},"Check this ",{"text":826,"type":734,"marks":827}," ",[828],{"type":829,"attrs":830},"styled",{"class":7},{"text":832,"type":734,"marks":833},"video",[834],{"type":835,"attrs":836},"link",{"href":837,"uuid":48,"anchor":48,"target":838,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY","_blank",{"text":840,"type":734,"marks":841},"  ",[842],{"type":829,"attrs":843},{"class":7},{"text":845,"type":734},"by FightCamp trainer Shanie \"Smash\" Rusth for a great static stretching routine.",{"type":730,"content":847},[848],{"text":849,"type":734},"Here are some of the typical cool down stretches you want to do:",{"type":740,"attrs":851,"content":852},{"level":770},[853],{"text":854,"type":734},"Shoulder Pull",{"type":800,"content":856},[857,863,869],{"type":803,"content":858},[859],{"type":730,"content":860},[861],{"text":862,"type":734},"Take your right arm and pull it across your chest with your left arm",{"type":803,"content":864},[865],{"type":730,"content":866},[867],{"text":868,"type":734},"Hold your right arm and hold for at least 20 seconds",{"type":803,"content":870},[871],{"type":730,"content":872},[873],{"text":874,"type":734},"Switch arms and hold for another 20 seconds",{"type":740,"attrs":876,"content":877},{"level":770},[878],{"text":879,"type":734},"Tricep Pull",{"type":800,"content":881},[882,888,894],{"type":803,"content":883},[884],{"type":730,"content":885},[886],{"text":887,"type":734},"Pull your right arm behind your head so that your right elbow is pointed towards the sky",{"type":803,"content":889},[890],{"type":730,"content":891},[892],{"text":893,"type":734},"Keep your arm in place with your left arm",{"type":803,"content":895},[896],{"type":730,"content":897},[898],{"text":899,"type":734},"Release after 20 seconds and switch to your left arm",{"type":740,"attrs":901,"content":902},{"level":770},[903],{"text":904,"type":734},"Chest Pull",{"type":730,"content":906},[907],{"text":908,"type":734},"As a note, this next stretch works best if you have a boxing punching bag, but a wall will also help you perform this stretch if you do not:",{"type":800,"content":910},[911,917,923,929],{"type":803,"content":912},[913],{"type":730,"content":914},[915],{"text":916,"type":734},"Position yourself so that your bag or wall is directly next to the right side of your body",{"type":803,"content":918},[919],{"type":730,"content":920},[921],{"text":922,"type":734},"Lift your right arm out to the side and grab onto the wall or bag",{"type":803,"content":924},[925],{"type":730,"content":926},[927],{"text":928,"type":734},"Without releasing, slowly tilt your body away from your arm and feel the stretch in your right pectoral muscle and bicep",{"type":803,"content":930},[931],{"type":730,"content":932},[933],{"text":934,"type":734},"Hold for at least 20 seconds and switch arms",{"type":740,"attrs":936,"content":937},{"level":770},[938],{"text":939,"type":734},"Standing Quad Pull",{"type":800,"content":941},[942,948,954,960],{"type":803,"content":943},[944],{"type":730,"content":945},[946],{"text":947,"type":734},"From a standing position, lift and bend your right leg backward at the knee",{"type":803,"content":949},[950],{"type":730,"content":951},[952],{"text":953,"type":734},"Grab your right foot behind you with your right hand and pull your leg slightly to stretch",{"type":803,"content":955},[956],{"type":730,"content":957},[958],{"text":959,"type":734},"Hold for 20 seconds and switch legs",{"type":803,"content":961},[962],{"type":730,"content":963},[964],{"text":965,"type":734},"Feel free to use a bag or wall to balance yourself for this stretch.",{"type":740,"attrs":967,"content":968},{"level":770},[969],{"text":970,"type":734},"Knee To Chest Pull",{"type":800,"content":972},[973,979,985],{"type":803,"content":974},[975],{"type":730,"content":976},[977],{"text":978,"type":734},"Lift your right leg again, but bend your leg up towards your chest and grab your knee with both your hands",{"type":803,"content":980},[981],{"type":730,"content":982},[983],{"text":984,"type":734},"Pull your leg as close to your chest as possible and hold for 20 seconds",{"type":803,"content":986},[987],{"type":730,"content":988},[989],{"text":990,"type":734},"Switch legs and perform the same movement",{"type":740,"attrs":992,"content":993},{"level":770},[994],{"text":995,"type":734},"Standing Open Hip Stretch",{"type":730,"content":997},[998],{"text":999,"type":734},"For beginners, it’s best to have a bag or wall next to you to balance:",{"type":800,"content":1001},[1002,1008,1014,1020],{"type":803,"content":1003},[1004],{"type":730,"content":1005},[1006],{"text":1007,"type":734},"Lift your right leg up and bend at your knee",{"type":803,"content":1009},[1010],{"type":730,"content":1011},[1012],{"text":1013,"type":734},"Grab your right leg with both your hands along your shin and open your hip so that your shin is perpendicular to your body",{"type":803,"content":1015},[1016],{"type":730,"content":1017},[1018],{"text":1019,"type":734},"Gently pull your shin toward you feeling the stretch across your hip",{"type":803,"content":1021},[1022],{"type":730,"content":1023},[1024],{"text":959,"type":734},{"type":740,"attrs":1026,"content":1027},{"level":770},[1028],{"text":1029,"type":734},"Hands To The Floor",{"type":800,"content":1031},[1032,1038,1044,1050],{"type":803,"content":1033},[1034],{"type":730,"content":1035},[1036],{"text":1037,"type":734},"From a standing position, spread both your legs about 2-3x shoulder-width apart",{"type":803,"content":1039},[1040],{"type":730,"content":1041},[1042],{"text":1043,"type":734},"Bend at your waist until your hands are planted firmly on the ground",{"type":803,"content":1045},[1046],{"type":730,"content":1047},[1048],{"text":1049,"type":734},"Let gravity pull you down, and then lean towards your right leg, grabbing at your calf",{"type":803,"content":1051},[1052],{"type":730,"content":1053},[1054],{"text":1055,"type":734},"Hold for about 20 seconds and lean towards your left side and repeat the hold",{"type":740,"attrs":1057,"content":1058},{"level":770},[1059],{"text":1060,"type":734},"Butterfly",{"type":800,"content":1062},[1063,1069,1075],{"type":803,"content":1064},[1065],{"type":730,"content":1066},[1067],{"text":1068,"type":734},"Sit down on the ground and bring the bottoms of your feet together, so that your legs are pointing out to the side",{"type":803,"content":1070},[1071],{"type":730,"content":1072},[1073],{"text":1074,"type":734},"Bend forward at the waist and aim to get your head as close to your toes as possible--keep your back as flat as possible to reduce strain",{"type":803,"content":1076},[1077],{"type":730,"content":1078},[1079],{"text":1080,"type":734},"Hold for 20 seconds and release",{"type":740,"attrs":1082,"content":1083},{"level":770},[1084],{"text":1085,"type":734},"One Leg In, One Leg Out",{"type":800,"content":1087},[1088,1094,1100,1106],{"type":803,"content":1089},[1090],{"type":730,"content":1091},[1092],{"text":1093,"type":734},"From a sitting position, extend your right leg out in front of you",{"type":803,"content":1095},[1096],{"type":730,"content":1097},[1098],{"text":1099,"type":734},"Pull your left foot inward against your right thigh",{"type":803,"content":1101},[1102],{"type":730,"content":1103},[1104],{"text":1105,"type":734},"Bend forward and try to reach as far as you can toward your right toes",{"type":803,"content":1107},[1108],{"type":730,"content":1109},[1110],{"text":959,"type":734},{"type":740,"attrs":1112,"content":1113},{"level":770},[1114],{"text":1115,"type":734},"Reach For Your Toes",{"type":800,"content":1117},[1118,1124,1130],{"type":803,"content":1119},[1120],{"type":730,"content":1121},[1122],{"text":1123,"type":734},"Sit down and extend both of your legs out in front of you",{"type":803,"content":1125},[1126],{"type":730,"content":1127},[1128],{"text":1129,"type":734},"Bend at your waist and reach as far forward as you can toward your toes",{"type":803,"content":1131},[1132],{"type":730,"content":1133},[1134],{"text":1135,"type":734},"Remember to breathe and hold this stretch for at least 20 seconds",{"type":740,"attrs":1137,"content":1138},{"level":770},[1139],{"text":1140,"type":734},"Child's Pose",{"type":800,"content":1142},[1143,1149,1155,1161],{"type":803,"content":1144},[1145],{"type":730,"content":1146},[1147],{"text":1148,"type":734},"Start this stretch from all fours as if you were about to go into a push-up position",{"type":803,"content":1150},[1151],{"type":730,"content":1152},[1153],{"text":1154,"type":734},"Without moving your hands from their position, sit back and try to get your glutes as close as possible to the heels of your feet",{"type":803,"content":1156},[1157],{"type":730,"content":1158},[1159],{"text":1160,"type":734},"From this position, try to crawl forward with your fingertips without lifting your glutes or legs",{"type":803,"content":1162},[1163],{"type":730,"content":1164},[1165],{"text":1080,"type":734},{"type":730,"content":1167},[1168,1170,1174,1180],{"text":1169,"type":734},"For ideas on stretching for both, warm-up and cool down - check this ",{"text":826,"type":734,"marks":1171},[1172],{"type":829,"attrs":1173},{"class":7},{"text":1175,"type":734,"marks":1176},"article",[1177],{"type":835,"attrs":1178},{"href":1179,"uuid":48,"anchor":48,"target":838,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches",{"text":1181,"type":734},".",{"type":740,"attrs":1183,"content":1184},{"level":742},[1185],{"text":686,"type":734},{"type":730,"content":1187},[1188],{"text":1189,"type":734},"Stretching during your cool down improves the blood circulation through your body, lessening the time for recovery after a workout. The tissue that gets better circulation recovers easier and faster.",{"type":730,"content":1191},[1192],{"text":1193,"type":734},"Stretching also increases mobility, and when done prior to workout, helps to protect you from injury. Tendons and ligaments don't stretch, so by stretching the muscles they connect to, you avoid injuries to connective tissue and joints.",{"type":730,"content":1195},[1196],{"text":1197,"type":734},"One other effect of stretching after a workout is that you will feel more loose and mobile for your next workout. When you train intensively (every day, or more than once a day) you have to make sure you aren’t overtraining and susceptible to any injuries. Without a proper cool down and not properly recovering, if injured, you may have to stop training completely.",{"type":730,"content":1199},[1200],{"text":1201,"type":734},"As you can see, a cool down routine is vital to any training program, especially a boxing workout. It will bring your heart rate down, lower your body temperature, reduce sweating, and most importantly, lead to faster recovery.",{"type":740,"attrs":1203,"content":1204},{"level":770},[1205],{"text":1206,"type":734},"Related Articles",{"type":730,"content":1208},[1209,1214,1216],{"text":1210,"type":734,"marks":1211},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1212],{"type":835,"attrs":1213},{"href":1179,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1215},"hard_break",{"text":1217,"type":734,"marks":1218},"8-Minute Cool Down Static Stretching Routine For Boxing",[1219],{"type":835,"attrs":1220},{"href":1221,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1224,"component":118,"meta_info":1225,"meta_title":7,"block_image":1226,"cover_image":1227,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-16 00:00",{"_uid":1232,"title":657,"plugin":43,"description":1233},"caadf3c0-3cf9-4e45-bc30-4af7b8e15730","Spending 10-15 min cooling down after a boxing workout will help your body recover and will alleviate soreness the next day. Here is how boxers cool down...",{"id":1235,"alt":657,"name":7,"focus":48,"title":657,"filename":1236,"copyright":7,"fieldtype":50},3375040,"https://a.storyblok.com/f/115220/2400x990/e5a4d46f18/why-you-should-cool-down-after-a-boxing-workout.jpg",[],"why-you-should-cool-down-after-a-boxing-workout","blogs/why-you-should-cool-down-after-a-boxing-workout",-850,[],60887917,"f2804f79-2336-47e4-8a27-58c0f7ee273f","2021-04-16T02:46:00.000Z",[],["Reactive",1247],[1248,1537,1808,2129,2510,2742],{"name":1249,"created_at":1250,"published_at":1251,"updated_at":1252,"id":1253,"uuid":1254,"content":1255,"slug":1529,"full_slug":1530,"sort_by_date":48,"position":1531,"tag_list":1532,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":1534,"first_published_at":1251,"release_id":48,"lang":60,"path":1535,"alternates":1536,"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":1256,"faqs":1257,"title":1249,"topic":1278,"author":1293,"content":1294,"category":1510,"schedule":1518,"component":1175,"meta_info":1519,"cover_image":1523,"description":1527,"contributors":1528},"21563324-6383-4226-86da-b9779cd26bde",[1258,1262,1266,1270,1274],{"_uid":1259,"answer":1260,"question":1261,"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":1263,"answer":1264,"question":1265,"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":1267,"answer":1268,"question":1269,"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":1271,"answer":1272,"question":1273,"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":1275,"answer":1276,"question":1277,"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":1279,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1291,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1280,"component":39,"meta_info":1288,"block_image":1289,"cover_image":1290,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1281,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1286,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1287,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1282,"component":118,"meta_info":1283,"meta_title":7,"block_image":1284,"cover_image":1285,"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":727,"content":1295},[1296,1309,1324,1329,1333,1367,1372,1376,1390,1417,1422,1426,1462,1479,1484,1488,1493,1506],{"type":730,"content":1297},[1298,1300,1307],{"text":1299,"type":734},"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":1301,"type":734,"marks":1302},"close-range",[1303],{"type":835,"attrs":1304},{"href":1305,"uuid":48,"anchor":48,"custom":1306,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1308,"type":734}," 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":1310,"attrs":1311},"blok",{"id":1312,"body":1313},"52fa91c7-90bf-43d9-8857-79752817914b",[1314],{"url":1315,"_uid":1317,"image":1318,"component":1322,"copyright_details":1323},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1319,"alt":1320,"name":7,"focus":48,"title":1320,"filename":1321,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png","content_image",[],{"type":740,"attrs":1325,"content":1326},{"level":742},[1327],{"text":1328,"type":734},"Rolling Punch Drill",{"type":730,"content":1330},[1331],{"text":1332,"type":734},"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":800,"content":1334},[1335,1341,1347,1353],{"type":803,"content":1336},[1337],{"type":730,"content":1338},[1339],{"text":1340,"type":734},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":803,"content":1342},[1343],{"type":730,"content":1344},[1345],{"text":1346,"type":734},"Bend your knees until your thigh muscles are supporting your weight",{"type":803,"content":1348},[1349],{"type":730,"content":1350},[1351],{"text":1352,"type":734},"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":803,"content":1354},[1355,1359],{"type":730,"content":1356},[1357],{"text":1358,"type":734},"Develop a steady rhythm, and then start mixing punches in",{"type":800,"content":1360},[1361],{"type":803,"content":1362},[1363],{"type":730,"content":1364},[1365],{"text":1366,"type":734},"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":740,"attrs":1368,"content":1369},{"level":742},[1370],{"text":1371,"type":734},"Danger Close Drill",{"type":730,"content":1373},[1374],{"text":1375,"type":734},"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":800,"content":1377},[1378,1384],{"type":803,"content":1379},[1380],{"type":730,"content":1381},[1382],{"text":1383,"type":734},"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":803,"content":1385},[1386],{"type":730,"content":1387},[1388],{"text":1389,"type":734},"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":730,"content":1391},[1392,1397,1399,1406,1408,1415],{"text":1393,"type":734,"marks":1394},"Key focus:",[1395],{"type":1396},"bold",{"text":1398,"type":734}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1400,"type":734,"marks":1401},"hooks",[1402],{"type":835,"attrs":1403},{"href":1404,"uuid":48,"anchor":48,"custom":1405,"target":838,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1407,"type":734}," and ",{"text":1409,"type":734,"marks":1410},"uppercuts",[1411],{"type":835,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":838,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1416,"type":734},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":740,"attrs":1418,"content":1419},{"level":742},[1420],{"text":1421,"type":734},"Rolling Thunder Drill",{"type":730,"content":1423},[1424],{"text":1425,"type":734},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":800,"content":1427},[1428,1442,1456],{"type":803,"content":1429},[1430,1434],{"type":730,"content":1431},[1432],{"text":1433,"type":734},"On a heavy bag, set an interval of your choosing",{"type":800,"content":1435},[1436],{"type":803,"content":1437},[1438],{"type":730,"content":1439},[1440],{"text":1441,"type":734},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":803,"content":1443},[1444,1448],{"type":730,"content":1445},[1446],{"text":1447,"type":734},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":800,"content":1449},[1450],{"type":803,"content":1451},[1452],{"type":730,"content":1453},[1454],{"text":1455,"type":734},"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":803,"content":1457},[1458],{"type":730,"content":1459},[1460],{"text":1461,"type":734},"Rest for 1 minute in between each round to recover",{"type":730,"content":1463},[1464,1468,1470,1477],{"text":1465,"type":734,"marks":1466},"Tip",[1467],{"type":1396},{"text":1469,"type":734},": Maintaining a calm and ",{"text":1471,"type":734,"marks":1472},"steady breath",[1473],{"type":835,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1478,"type":734}," will help you establish your rhythm.",{"type":740,"attrs":1480,"content":1481},{"level":742},[1482],{"text":1483,"type":734},"Better, Faster, Stronger",{"type":730,"content":1485},[1486],{"text":1487,"type":734},"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":740,"attrs":1489,"content":1490},{"level":742},[1491],{"text":1492,"type":734},"Train Like a Fighter",{"type":730,"content":1494},[1495,1497,1504],{"text":1496,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1498,"type":734,"marks":1499},"FightCamp",[1500],{"type":835,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":838,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1505,"type":734}," 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":730,"content":1507},[1508],{"text":1509,"type":734},"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":1511,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1516,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1512,"component":118,"meta_info":1513,"meta_title":7,"block_image":1514,"cover_image":1515,"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":1520,"title":1521,"plugin":43,"description":1522},"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":1524,"alt":1525,"name":7,"focus":48,"title":1525,"filename":1526,"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,[1533],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],{"name":1538,"created_at":1539,"published_at":1540,"updated_at":1541,"id":1542,"uuid":1543,"content":1544,"slug":1802,"full_slug":1803,"sort_by_date":48,"position":1804,"tag_list":1805,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":1806,"first_published_at":1540,"release_id":48,"lang":60,"path":1535,"alternates":1807,"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":1545,"faqs":1546,"title":1538,"topic":1567,"author":1582,"content":1583,"category":1783,"schedule":1791,"component":1175,"meta_info":1792,"cover_image":1796,"description":1800,"contributors":1801},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1547,1551,1555,1559,1563],{"_uid":1548,"answer":1549,"question":1550,"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":1552,"answer":1553,"question":1554,"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":1556,"answer":1557,"question":1558,"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":1560,"answer":1561,"question":1562,"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":1564,"answer":1565,"question":1566,"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":1568,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1580,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1569,"component":39,"meta_info":1577,"block_image":1578,"cover_image":1579,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1570,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1571,"component":118,"meta_info":1572,"meta_title":7,"block_image":1573,"cover_image":1574,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1584},[1585,1600,1604,1608,1612,1616,1620,1623,1628,1633,1647,1652,1656,1661,1665,1670,1684,1688,1692,1706,1720,1724,1728,1742,1747,1751,1765,1769,1780],{"type":730,"content":1586},[1587,1589,1598],{"text":1588,"type":734},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1590,"type":734,"marks":1591},"interval training",[1592,1596],{"type":835,"attrs":1593},{"href":1594,"uuid":48,"anchor":48,"custom":1595,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1597},"underline",{"text":1599,"type":734}," 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":730,"content":1601},[1602],{"text":1603,"type":734},"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":740,"attrs":1605,"content":1606},{"level":742},[1607],{"text":1550,"type":734},{"type":730,"content":1609},[1610],{"text":1611,"type":734},"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":730,"content":1613},[1614],{"text":1615,"type":734},"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":740,"attrs":1617,"content":1618},{"level":742},[1619],{"text":1554,"type":734},{"type":730,"content":1621},[1622],{"text":1553,"type":734},{"type":740,"attrs":1624,"content":1625},{"level":742},[1626],{"text":1627,"type":734},"Unique Benefits of HIIT",{"type":740,"attrs":1629,"content":1630},{"level":770},[1631],{"text":1632,"type":734},"Maximum Effectiveness in Less Time",{"type":730,"content":1634},[1635,1637,1645],{"text":1636,"type":734},"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":1638,"type":734,"marks":1639},"25-30% more calories",[1640,1644],{"type":835,"attrs":1641},{"href":1642,"uuid":48,"anchor":48,"custom":1643,"target":838,"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":1597},{"text":1646,"type":734}," 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":740,"attrs":1648,"content":1649},{"level":770},[1650],{"text":1651,"type":734},"Tones Muscle",{"type":730,"content":1653},[1654],{"text":1655,"type":734},"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":740,"attrs":1657,"content":1658},{"level":770},[1659],{"text":1660,"type":734},"Adds Variety",{"type":730,"content":1662},[1663],{"text":1664,"type":734},"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":740,"attrs":1666,"content":1667},{"level":770},[1668],{"text":1669,"type":734},"Improves Cardiovascular Health",{"type":730,"content":1671},[1672,1674,1682],{"text":1673,"type":734},"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":1675,"type":734,"marks":1676},"greater improvements in blood pressure",[1677,1681],{"type":835,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"custom":1680,"target":838,"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":1597},{"text":1683,"type":734}," and blood sugar than moderate-intensity workouts. ",{"type":740,"attrs":1685,"content":1686},{"level":742},[1687],{"text":1562,"type":734},{"type":730,"content":1689},[1690],{"text":1691,"type":734},"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":730,"content":1693},[1694,1696,1704],{"text":1695,"type":734},"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":1697,"type":734,"marks":1698},"roadwork",[1699,1703],{"type":835,"attrs":1700},{"href":1701,"uuid":48,"anchor":48,"custom":1702,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1597},{"text":1705,"type":734},", 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":730,"content":1707},[1708,1710,1718],{"text":1709,"type":734},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1711,"type":734,"marks":1712},"HIIT jump rope workout",[1713,1717],{"type":835,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1597},{"text":1719,"type":734}," for a full-body cardio blast in just minutes.",{"type":740,"attrs":1721,"content":1722},{"level":742},[1723],{"text":1566,"type":734},{"type":730,"content":1725},[1726],{"text":1727,"type":734},"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":730,"content":1729},[1730,1732,1740],{"text":1731,"type":734},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1733,"type":734,"marks":1734},"10 minutes of HIIT boxing",[1735,1739],{"type":835,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1597},{"text":1741,"type":734}," and feel the difference with just one workout.",{"type":740,"attrs":1743,"content":1744},{"level":742},[1745],{"text":1746,"type":734},"Hit With HIIT",{"type":730,"content":1748},[1749],{"text":1750,"type":734},"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":730,"content":1752},[1753,1755,1763],{"text":1754,"type":734},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1756,"type":734,"marks":1757},"FightCamp’s extensive library of HIIT workouts",[1758,1762],{"type":835,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":838,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1597},{"text":1764,"type":734},"!",{"type":740,"attrs":1766,"content":1767},{"level":742},[1768],{"text":1492,"type":734},{"type":730,"content":1770},[1771,1772,1779],{"text":1496,"type":734},{"text":1498,"type":734,"marks":1773},[1774,1778],{"type":835,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":838,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1597},{"text":1505,"type":734},{"type":730,"content":1781},[1782],{"text":1509,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1785,"component":118,"meta_info":1786,"meta_title":7,"block_image":1787,"cover_image":1788,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1793,"title":1794,"plugin":43,"description":1795},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1797,"alt":1798,"name":7,"focus":7,"title":1798,"filename":1799,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1533],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1809,"created_at":1810,"published_at":1811,"updated_at":1812,"id":1813,"uuid":1814,"content":1815,"slug":2123,"full_slug":2124,"sort_by_date":48,"position":2125,"tag_list":2126,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2127,"first_published_at":1811,"release_id":48,"lang":60,"path":1535,"alternates":2128,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1816,"faqs":1817,"title":1809,"topic":1850,"author":1582,"content":1865,"category":2105,"schedule":2113,"component":1175,"meta_info":2114,"cover_image":2118,"description":2117,"contributors":2122},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1818,1822,1826,1830,1834,1838,1842,1846],{"_uid":1819,"answer":1820,"question":1821,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1823,"answer":1824,"question":1825,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1827,"answer":1828,"question":1829,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1831,"answer":1832,"question":1833,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1835,"answer":1836,"question":1837,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1839,"answer":1840,"question":1841,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1843,"answer":1844,"question":1845,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1847,"answer":1848,"question":1849,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1851,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1863,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1852,"component":39,"meta_info":1860,"block_image":1861,"cover_image":1862,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1853,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1858,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1854,"component":118,"meta_info":1855,"meta_title":7,"block_image":1856,"cover_image":1857,"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":727,"content":1866},[1867,1887,1891,1895,1900,1904,1916,1936,1940,1950,1953,1958,1969,1989,1994,2004,2032,2037,2047,2059,2064,2090,2094,2102],{"type":730,"content":1868},[1869,1871,1877,1879,1885],{"text":1870,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1872,"type":734,"marks":1873},"over two hours each day",[1874],{"type":835,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1878,"type":734}," on social media. The ",{"text":1880,"type":734,"marks":1881},"CDC",[1882],{"type":835,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1886,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":1888},[1889],{"text":1890,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":1892},[1893],{"text":1894,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":740,"attrs":1896,"content":1897},{"level":742},[1898],{"text":1899,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":740,"attrs":1901,"content":1902},{"level":770},[1903],{"text":1829,"type":734},{"type":1310,"attrs":1905},{"id":1906,"body":1907},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1908],{"url":1909,"_uid":1910,"image":1911,"component":1322,"copyright_details":1915},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1912,"alt":1913,"name":7,"focus":48,"title":1913,"filename":1914,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":1917},[1918,1920,1926,1928,1934],{"text":1919,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1921,"type":734,"marks":1922},"heavy bag",[1923],{"type":835,"attrs":1924},{"href":1925,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1927,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1929,"type":734,"marks":1930},"fantastic shape",[1931],{"type":835,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1935,"type":734},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":740,"attrs":1937,"content":1938},{"level":770},[1939],{"text":1833,"type":734},{"type":1310,"attrs":1941},{"id":1906,"body":1942},[1943],{"url":1944,"_uid":1945,"image":1946,"component":1322,"copyright_details":1949},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1947,"alt":1913,"name":7,"focus":48,"title":1913,"filename":1948,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":1951},[1952],{"text":1832,"type":734},{"type":740,"attrs":1954,"content":1955},{"level":770},[1956],{"text":1957,"type":734},"Stress Relief",{"type":1310,"attrs":1959},{"id":1906,"body":1960},[1961],{"url":1962,"_uid":1963,"image":1964,"component":1322,"copyright_details":1968},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1965,"alt":1966,"name":7,"focus":48,"title":1966,"filename":1967,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":730,"content":1970},[1971,1973,1979,1981,1987],{"text":1972,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1974,"type":734,"marks":1975},"unleashing that stress",[1976],{"type":835,"attrs":1977},{"href":1978,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1980,"type":734}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1982,"type":734,"marks":1983},"safe and healthy outlet",[1984],{"type":835,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1988,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":740,"attrs":1990,"content":1991},{"level":770},[1992],{"text":1993,"type":734},"Mental Wellness",{"type":1310,"attrs":1995},{"id":1906,"body":1996},[1997],{"url":1998,"_uid":1999,"image":2000,"component":1322,"copyright_details":2003},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2001,"alt":1913,"name":7,"focus":48,"title":1913,"filename":2002,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2005},[2006,2008,2014,2016,2022,2024,2030],{"text":2007,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2009,"type":734,"marks":2010},"prevent age-related cognitive decline",[2011],{"type":835,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2015,"type":734},". Studies have also shown that as little as ",{"text":2017,"type":734,"marks":2018},"15 minutes per day",[2019],{"type":835,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2023,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2025,"type":734,"marks":2026},"regulate your emotional well-being",[2027],{"type":835,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2031,"type":734}," over time with consistent workouts.",{"type":740,"attrs":2033,"content":2034},{"level":770},[2035],{"text":2036,"type":734},"Convenience",{"type":1310,"attrs":2038},{"id":1906,"body":2039},[2040],{"url":2041,"_uid":2042,"image":2043,"component":1322,"copyright_details":2046},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2044,"alt":1913,"name":7,"focus":48,"title":1913,"filename":2045,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2048},[2049,2051,2057],{"text":2050,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2052,"type":734,"marks":2053},"boxing training at home",[2054],{"type":835,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2058,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":740,"attrs":2060,"content":2061},{"level":742},[2062],{"text":2063,"type":734},"30-Minute Throwdown",{"type":730,"content":2065},[2066,2068,2074,2076,2081,2083,2088],{"text":2067,"type":734},"You can start getting all the benefits of ",{"text":2069,"type":734,"marks":2070},"boxing at home",[2071],{"type":835,"attrs":2072},{"href":2073,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2075,"type":734}," with no equipment at all. ",{"text":773,"type":734,"marks":2077},[2078],{"type":835,"attrs":2079},{"href":2080,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2082,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1921,"type":734,"marks":2084},[2085],{"type":835,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2089,"type":734}," to your home gym can be life-changing.",{"type":740,"attrs":2091,"content":2092},{"level":742},[2093],{"text":1492,"type":734},{"type":730,"content":2095},[2096,2097,2101],{"text":1496,"type":734},{"text":1498,"type":734,"marks":2098},[2099],{"type":835,"attrs":2100},{"href":1776,"uuid":48,"anchor":48,"target":838,"linktype":13},{"text":1505,"type":734},{"type":730,"content":2103},[2104],{"text":1509,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2106,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2111,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2112,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2107,"component":118,"meta_info":2108,"meta_title":7,"block_image":2109,"cover_image":2110,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2115,"title":2116,"plugin":43,"description":2117},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2119,"alt":2120,"name":7,"focus":48,"title":2120,"filename":2121,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1533],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2130,"created_at":2131,"published_at":2132,"updated_at":2133,"id":2134,"uuid":2135,"content":2136,"slug":2503,"full_slug":2504,"sort_by_date":48,"position":2505,"tag_list":2506,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2507,"first_published_at":2508,"release_id":48,"lang":60,"path":1535,"alternates":2509,"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":2137,"faqs":2138,"title":2130,"topic":2167,"author":2182,"content":2183,"category":2484,"schedule":2492,"component":1175,"meta_info":2493,"cover_image":2497,"description":2501,"contributors":2502},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2139,2143,2147,2151,2155,2159,2163],{"_uid":2140,"answer":2141,"question":2142,"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":2144,"answer":2145,"question":2146,"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":2148,"answer":2149,"question":2150,"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":2152,"answer":2153,"question":2154,"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":2156,"answer":2157,"question":2158,"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":2160,"answer":2161,"question":2162,"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":2164,"answer":2165,"question":2166,"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":2168,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2180,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2169,"component":39,"meta_info":2177,"block_image":2178,"cover_image":2179,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2171,"component":118,"meta_info":2172,"meta_title":7,"block_image":2173,"cover_image":2174,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2184},[2185,2190,2194,2198,2202,2221,2225,2229,2233,2238,2242,2286,2291,2295,2309,2313,2335,2340,2344,2413,2418,2422,2442,2447,2461,2465,2470,2481],{"type":740,"attrs":2186,"content":2187},{"level":742},[2188],{"text":2189,"type":734},"Boxing Terminology",{"type":730,"content":2191},[2192],{"text":2193,"type":734},"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":740,"attrs":2195,"content":2196},{"level":742},[2197],{"text":2142,"type":734},{"type":730,"content":2199},[2200],{"text":2201,"type":734},"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":800,"content":2203},[2204,2210],{"type":803,"content":2205},[2206],{"type":730,"content":2207},[2208],{"text":2209,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":803,"content":2211},[2212],{"type":730,"content":2213},[2214,2216,2219],{"text":2215,"type":734},"Southpaw Stance",{"text":826,"type":734,"marks":2217},[2218],{"type":1396},{"text":2220,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":740,"attrs":2222,"content":2223},{"level":742},[2224],{"text":2146,"type":734},{"type":730,"content":2226},[2227],{"text":2228,"type":734},"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":730,"content":2230},[2231],{"text":2232,"type":734},"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":740,"attrs":2234,"content":2235},{"level":770},[2236],{"text":2237,"type":734},"Boxing Punches",{"type":730,"content":2239},[2240],{"text":2241,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":800,"content":2243},[2244,2250,2256,2262,2268,2274,2280],{"type":803,"content":2245},[2246],{"type":730,"content":2247},[2248],{"text":2249,"type":734},"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":803,"content":2251},[2252],{"type":730,"content":2253},[2254],{"text":2255,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":803,"content":2257},[2258],{"type":730,"content":2259},[2260],{"text":2261,"type":734},"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":803,"content":2263},[2264],{"type":730,"content":2265},[2266],{"text":2267,"type":734},"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":803,"content":2269},[2270],{"type":730,"content":2271},[2272],{"text":2273,"type":734},"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":803,"content":2275},[2276],{"type":730,"content":2277},[2278],{"text":2279,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":803,"content":2281},[2282],{"type":730,"content":2283},[2284],{"text":2285,"type":734},"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":740,"attrs":2287,"content":2288},{"level":770},[2289],{"text":2290,"type":734},"Boxing Movements",{"type":730,"content":2292},[2293],{"text":2294,"type":734},"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":800,"content":2296},[2297,2303],{"type":803,"content":2298},[2299],{"type":730,"content":2300},[2301],{"text":2302,"type":734},"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":803,"content":2304},[2305],{"type":730,"content":2306},[2307],{"text":2308,"type":734},"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":730,"content":2310},[2311],{"text":2312,"type":734},"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":800,"content":2314},[2315,2329],{"type":803,"content":2316},[2317],{"type":730,"content":2318},[2319,2327],{"text":2320,"type":734,"marks":2321},"Shoulder Roll",[2322,2326],{"type":835,"attrs":2323},{"href":2324,"uuid":48,"anchor":48,"custom":2325,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1597},{"text":2328,"type":734}," – 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":803,"content":2330},[2331],{"type":730,"content":2332},[2333],{"text":2334,"type":734},"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":740,"attrs":2336,"content":2337},{"level":770},[2338],{"text":2339,"type":734},"Boxing Training",{"type":730,"content":2341},[2342],{"text":2343,"type":734},"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":2345,"attrs":2346,"content":2349},"ordered_list",{"order":2347},{"order":2348},1,[2350,2356,2362,2376,2390],{"type":803,"content":2351},[2352],{"type":730,"content":2353},[2354],{"text":2355,"type":734},"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":803,"content":2357},[2358],{"type":730,"content":2359},[2360],{"text":2361,"type":734},"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":803,"content":2363},[2364],{"type":730,"content":2365},[2366,2374],{"text":2367,"type":734,"marks":2368},"Mittwork",[2369,2373],{"type":835,"attrs":2370},{"href":2371,"uuid":48,"anchor":48,"custom":2372,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1597},{"text":2375,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":803,"content":2377},[2378],{"type":730,"content":2379},[2380,2388],{"text":2381,"type":734,"marks":2382},"Sparring",[2383,2387],{"type":835,"attrs":2384},{"href":2385,"uuid":48,"anchor":48,"custom":2386,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1597},{"text":2389,"type":734}," – 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":803,"content":2391},[2392],{"type":730,"content":2393},[2394,2402,2404,2411],{"text":2395,"type":734,"marks":2396},"Roadwork",[2397,2401],{"type":835,"attrs":2398},{"href":2399,"uuid":48,"anchor":48,"custom":2400,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1597},{"text":2403,"type":734}," – 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":2405,"type":734,"marks":2406},"roadwork drills",[2407,2410],{"type":835,"attrs":2408},{"href":2399,"uuid":48,"anchor":48,"custom":2409,"target":838,"linktype":13},{},{"type":1597},{"text":2412,"type":734}," to add to your boxer training.",{"type":740,"attrs":2414,"content":2415},{"level":770},[2416],{"text":2417,"type":734},"Heavy Bag Training",{"type":730,"content":2419},[2420],{"text":2421,"type":734},"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":800,"content":2423},[2424,2430,2436],{"type":803,"content":2425},[2426],{"type":730,"content":2427},[2428],{"text":2429,"type":734},"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":803,"content":2431},[2432],{"type":730,"content":2433},[2434],{"text":2435,"type":734},"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":803,"content":2437},[2438],{"type":730,"content":2439},[2440],{"text":2441,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":740,"attrs":2443,"content":2444},{"level":770},[2445],{"text":2446,"type":734},"Recovery",{"type":730,"content":2448},[2449,2451,2459],{"text":2450,"type":734},"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":2452,"type":734,"marks":2453},"interview with FightCamp Trainer Coach PJ",[2454,2458],{"type":835,"attrs":2455},{"href":2456,"uuid":48,"anchor":48,"custom":2457,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1597},{"text":2460,"type":734},", 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":730,"content":2462},[2463],{"text":2464,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":740,"attrs":2466,"content":2467},{"level":742},[2468],{"text":2469,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":2471},[2472,2473,2479],{"text":1496,"type":734},{"text":1498,"type":734,"marks":2474},[2475,2478],{"type":835,"attrs":2476},{"href":1776,"uuid":48,"anchor":48,"custom":2477,"target":838,"linktype":13},{},{"type":1597},{"text":2480,"type":734}," 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":730,"content":2482},[2483],{"text":1509,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2485,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2486,"component":118,"meta_info":2487,"meta_title":7,"block_image":2488,"cover_image":2489,"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":2494,"title":2495,"plugin":43,"description":2496},"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":2498,"alt":2499,"name":7,"focus":7,"title":2499,"filename":2500,"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,[1533],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2511,"created_at":2512,"published_at":2513,"updated_at":2514,"id":2515,"uuid":2516,"content":2517,"slug":2735,"full_slug":2736,"sort_by_date":48,"position":2737,"tag_list":2738,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2739,"first_published_at":2740,"release_id":48,"lang":60,"path":1535,"alternates":2741,"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":2518,"faqs":2519,"title":2511,"topic":2540,"author":2182,"content":2555,"category":2717,"schedule":2725,"component":1175,"meta_info":2726,"cover_image":2730,"description":2729,"contributors":2734},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2520,2524,2528,2532,2536],{"_uid":2521,"answer":2522,"question":2523,"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":2525,"answer":2526,"question":2527,"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":2529,"answer":2530,"question":2531,"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":2533,"answer":2534,"question":2535,"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":2537,"answer":2538,"question":2539,"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":2541,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2553,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2542,"component":39,"meta_info":2550,"block_image":2551,"cover_image":2552,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2544,"component":118,"meta_info":2545,"meta_title":7,"block_image":2546,"cover_image":2547,"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":727,"content":2556},[2557,2561,2565,2569,2582,2586,2590,2595,2607,2620,2625,2636,2640,2662,2667,2678,2691,2696,2700,2704,2713],{"type":730,"content":2558},[2559],{"text":2560,"type":734},"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":730,"content":2562},[2563],{"text":2564,"type":734},"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":740,"attrs":2566,"content":2567},{"level":742},[2568],{"text":2523,"type":734},{"type":730,"content":2570},[2571,2573,2580],{"text":2572,"type":734},"According to the ",{"text":2574,"type":734,"marks":2575},"Mayo Clinic",[2576],{"type":835,"attrs":2577},{"href":2578,"uuid":48,"anchor":48,"custom":2579,"target":838,"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":2581,"type":734},", 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":730,"content":2583},[2584],{"text":2585,"type":734},"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":730,"content":2587},[2588],{"text":2589,"type":734},"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":740,"attrs":2591,"content":2592},{"level":742},[2593],{"text":2594,"type":734},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1310,"attrs":2596},{"id":2597,"body":2598},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2599],{"url":2600,"_uid":2601,"image":2602,"component":1322,"copyright_details":2606},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2603,"alt":2604,"name":7,"focus":48,"title":2604,"filename":2605,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":730,"content":2608},[2609,2611,2618],{"text":2610,"type":734},"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":2612,"type":734,"marks":2613},"burn more calories",[2614],{"type":835,"attrs":2615},{"href":2616,"uuid":48,"anchor":48,"custom":2617,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2619,"type":734}," even after you’re done working out.",{"type":740,"attrs":2621,"content":2622},{"level":742},[2623],{"text":2624,"type":734},"Kickboxing Is A Full Body Workout",{"type":1310,"attrs":2626},{"id":2597,"body":2627},[2628],{"url":2629,"_uid":2630,"image":2631,"component":1322,"copyright_details":2635},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2632,"alt":2633,"name":7,"focus":48,"title":2633,"filename":2634,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":730,"content":2637},[2638],{"text":2639,"type":734},"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":730,"content":2641},[2642,2644,2651,2653,2660],{"text":2643,"type":734},"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":2645,"type":734,"marks":2646},"all-level lower body workout",[2647],{"type":835,"attrs":2648},{"href":2649,"uuid":48,"anchor":48,"custom":2650,"target":838,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2652,"type":734}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2654,"type":734,"marks":2655},"upper body workout",[2656],{"type":835,"attrs":2657},{"href":2658,"uuid":48,"anchor":48,"custom":2659,"target":838,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2661,"type":734}," led by Flo Master.",{"type":740,"attrs":2663,"content":2664},{"level":742},[2665],{"text":2666,"type":734},"Boxing Can Be Low-Impact",{"type":1310,"attrs":2668},{"id":2597,"body":2669},[2670],{"url":2671,"_uid":2672,"image":2673,"component":1322,"copyright_details":2677},{"id":7,"url":7,"linktype":1316,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2674,"alt":2675,"name":7,"focus":48,"title":2675,"filename":2676,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":730,"content":2679},[2680,2682,2689],{"text":2681,"type":734},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2683,"type":734,"marks":2684},"shadowboxing",[2685],{"type":835,"attrs":2686},{"href":2687,"uuid":48,"anchor":48,"custom":2688,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2690,"type":734}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":740,"attrs":2692,"content":2693},{"level":742},[2694],{"text":2695,"type":734},"Kick Boring Cardio To The Curb",{"type":730,"content":2697},[2698],{"text":2699,"type":734},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":740,"attrs":2701,"content":2702},{"level":742},[2703],{"text":1492,"type":734},{"type":730,"content":2705},[2706,2707,2712],{"text":1496,"type":734},{"text":1498,"type":734,"marks":2708},[2709],{"type":835,"attrs":2710},{"href":1776,"uuid":48,"anchor":48,"custom":2711,"target":838,"linktype":13},{},{"text":1505,"type":734},{"type":730,"content":2714},[2715],{"text":2716,"type":734},"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":2718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2719,"component":118,"meta_info":2720,"meta_title":7,"block_image":2721,"cover_image":2722,"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":2727,"title":2728,"plugin":43,"description":2729},"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":2731,"alt":2732,"name":7,"focus":48,"title":2732,"filename":2733,"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,[1533],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2743,"created_at":2744,"published_at":2745,"updated_at":2746,"id":2747,"uuid":2748,"content":2749,"slug":2932,"full_slug":2933,"sort_by_date":48,"position":2934,"tag_list":2935,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2936,"first_published_at":2745,"release_id":48,"lang":60,"path":1535,"alternates":2937,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2750,"faqs":2751,"title":2743,"topic":2756,"author":1293,"content":2771,"category":2913,"schedule":2921,"component":1175,"meta_info":2922,"cover_image":2926,"description":2930,"contributors":2931},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2752],{"_uid":2753,"answer":2754,"question":2755,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2757,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2758,"component":39,"meta_info":2766,"block_image":2767,"cover_image":2768,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2760,"component":118,"meta_info":2761,"meta_title":7,"block_image":2762,"cover_image":2763,"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":727,"content":2772},[2773,2777,2782,2787,2811,2816,2840,2845,2859,2864,2878,2883,2887,2892,2896,2900,2910],{"type":730,"content":2774},[2775],{"text":2776,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":740,"attrs":2778,"content":2779},{"level":742},[2780],{"text":2781,"type":734},"5 Ways to Shake Up Your Cardio",{"type":740,"attrs":2783,"content":2784},{"level":770},[2785],{"text":2786,"type":734},"Swimming",{"type":730,"content":2788},[2789,2791,2799,2801,2809],{"text":2790,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2792,"type":734,"marks":2793},"Flo Master’s",[2794,2798],{"type":835,"attrs":2795},{"href":2796,"uuid":48,"anchor":48,"custom":2797,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1597},{"text":2800,"type":734}," favorite forms of ",{"text":2802,"type":734,"marks":2803},"active recovery",[2804,2808],{"type":835,"attrs":2805},{"href":2806,"uuid":48,"anchor":48,"custom":2807,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1597},{"text":2810,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":740,"attrs":2812,"content":2813},{"level":770},[2814],{"text":2815,"type":734},"Tabata Bag Drills",{"type":730,"content":2817},[2818,2820,2828,2830,2838],{"text":2819,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2821,"type":734,"marks":2822},"Tabata",[2823,2827],{"type":835,"attrs":2824},{"href":2825,"uuid":48,"anchor":48,"custom":2826,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1597},{"text":2829,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2831,"type":734,"marks":2832},"FightCamp App",[2833,2837],{"type":835,"attrs":2834},{"href":2835,"uuid":48,"anchor":48,"custom":2836,"target":838,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1597},{"text":2839,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":740,"attrs":2841,"content":2842},{"level":770},[2843],{"text":2844,"type":734},"Footwork Heavy Sports",{"type":730,"content":2846},[2847,2849,2857],{"text":2848,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2850,"type":734,"marks":2851},"dancing",[2852,2856],{"type":835,"attrs":2853},{"href":2854,"uuid":48,"anchor":48,"custom":2855,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1597},{"text":2858,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":740,"attrs":2860,"content":2861},{"level":770},[2862],{"text":2863,"type":734},"Hiking",{"type":730,"content":2865},[2866,2868,2876],{"text":2867,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2869,"type":734,"marks":2870},"healthy snacks",[2871,2875],{"type":835,"attrs":2872},{"href":2873,"uuid":48,"anchor":48,"custom":2874,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1597},{"text":2877,"type":734},"! ",{"type":740,"attrs":2879,"content":2880},{"level":770},[2881],{"text":2882,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2884},[2885],{"text":2886,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":740,"attrs":2888,"content":2889},{"level":742},[2890],{"text":2891,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2893},[2894],{"text":2895,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":740,"attrs":2897,"content":2898},{"level":742},[2899],{"text":1492,"type":734},{"type":730,"content":2901},[2902,2903,2909],{"text":1496,"type":734},{"text":1498,"type":734,"marks":2904},[2905,2908],{"type":835,"attrs":2906},{"href":1776,"uuid":48,"anchor":48,"custom":2907,"target":838,"linktype":13},{},{"type":1597},{"text":2480,"type":734},{"type":730,"content":2911},[2912],{"text":1509,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2914,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2919,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2920,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2915,"component":118,"meta_info":2916,"meta_title":7,"block_image":2917,"cover_image":2918,"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},[],[],"2023-01-23 00:00",{"_uid":2923,"title":2924,"plugin":43,"description":2925},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2927,"alt":2928,"name":7,"focus":7,"title":2928,"filename":2929,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1533],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1175,"created_at":2939,"published_at":2940,"updated_at":2941,"id":2942,"uuid":2943,"content":2944,"slug":1175,"full_slug":2965,"sort_by_date":48,"position":446,"tag_list":2966,"is_startpage":9,"parent_id":2967,"meta_data":48,"group_id":2968,"first_published_at":2969,"release_id":48,"lang":60,"path":7,"alternates":2970,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2945,"component":2946,"meta_info":2947,"custom_content_list":2949},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2948,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2950,2955,2960],{"_uid":2951,"label":2952,"value":2953,"dev_id":2954,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2956,"label":2957,"value":2958,"dev_id":2959,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2961,"label":2962,"value":2963,"dev_id":2964,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013268159]