30-Minute Boxing HIIT Family Workout With Shanie SMASH

30-Minute Boxing HIIT Family Workout With Shanie SMASH

It’s time to get outside with your kids and get #ShanieSmashed! This 30-minute boxing HIIT workout is perfect for families--no boxing equipment needed.

Published: April 22, 2021

Topics: Family Fitness, Wellness

Author: Shanie "Smash" Rusth

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 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.

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)

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

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

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

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

(1 minute)
Rest

Round 2 (3 minutes)

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

(30 seconds)
Mountain Climbers

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

(30 seconds)
Mountain Climbers

(1 minute)
Rest

Round 3 (3 minutes)

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

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

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

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

(1 minute)
Rest

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)

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 fitness. 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. 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!

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FightCamp Trainer Shanie "Smash"

Shanie "Smash" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.

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