30-Minute Boxing HIIT Family Workout With Shanie SMASH

A Quick Family Workout for All Ages

Summer is coming and although you may have been cooped up with your kids all year, the weather is finally getting nice enough to tire them out with some good old-fashioned outdoor exercise! Find a park, a beach, or even a driveway, roll out a few mats, and run your kids through this 30 minute, boxing-focused family HIIT workout. You’ll start with a fun warm-up, followed by 3 3-minute rounds of HIIT exercises and boxing punch combos, a mini ab workout, and finally, end with a partner stretch session. You can choose to either shadowbox or use a boxing bag if you have one accessible for this quick family workout.

Boxing HIIT Family Workout

Warm-Up (30 seconds each)

• Caterpillar to Push-up

• Bear Crawl

• Lunge With Rotation

• Duck Walk

• Frog Leaps

• Snake Crawl

• Jumping Jacks

• High Knees

• Repeat 2x

Round 1 (3 minutes)

• Jab - Cross - Jab - Cross - Squat | 1 - 2 - 1 - 2 - Squat (1 minute)

• Lead Hook - Rear Hook | 3 - 4 (30 seconds)

• Jab - Cross - Jab - Cross - Squat | 1 - 2 - 1 - 2 - Squat (1 minute)

• Lead Hook - Rear Hook | 3 - 4 (30 seconds)

• Rest (1 minute)

Round 2 (3 minutes)

• Jab - Cross - Lead Hook - Rear Hook - Roll - Roll | 1 - 2 - 3 - 4 - Roll - Roll (1 minute)

• Mountain Climbers (30 seconds)

• Jab - Cross - Lead Hook - Rear Hook - Roll - Roll | 1 - 2 - 3 - 4 - Roll - Roll (1 minute)

• Mountain Climbers (30 seconds)

• Rest (1 minute)

Round 3 (3 minutes)

• Jab - Cross - Jab - Cross - Sprawl | 1 - 2 - 1 - 2 - Sprawl (1 minute)

• Lead Hook - Rear Hook | 3 - 4 (30 seconds)

• Jab - Cross - Jab - Cross - Sprawl | 1 - 2 - 1 - 2 - Sprawl (1 minute)

• Lead Hook - Rear Hook | 3 - 4 (30 seconds)

• Rest (1 minute)

Core Strength (30 seconds each)

• Partner Sit Ups

• Partner Leg Lifts

• Side Plank (Right Side)

• Side Plank (Left Side)

• Plank

• Repeat 2x

Partner Stretches (30 seconds each)

• Straddle Fold

• Butterfly

• Child’s Pose

• Supine Hamstring Stretch

• Chest Stretch

• Repeat 2x (each partner goes once)

How Do I Start a Family Workout?

As a parent, you are a role model, and your child is more inclined to exercise if you set the example. My favorite way to bond as a family is through a quick family workout. I try to get outside in the sunshine as much as possible with my kiddos--and it’s a bonus if we share a good sweat! It doesn’t always have to be a structured workout or family HIIT workout. Swimming, tossing or kicking a ball, and riding bikes are all great physical bonding activities as well. The most important thing is that you are together! And...you can remind your kiddos that they just got #ShanieSmashed!

Train With the Family

Take your family workouts to the next level and train with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp 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. As Mike Tyson said - “FightCamp is the next level of training!”

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