A Complete Guide to HIIT Boxing Workout Training

Boxing is challenging, motivating, and above all, it’s an efficient aerobic workout training for overall health. Doing a boxing HIIT workout reduces body fat percentage in obese people, enhance cardiovascular functions, and improve body composition.

In this article, I’m going to share all about Boxing High-intensity interval training (HIIT) such as different types of boxing punches, heavy bag HIIT boxing workout routine, their benefits, and more.

A couple of things about Boxing Workout

  • It is an aerobic exercise and requires you to perform at 70 to 80 percent of your maximum heart.
  • Boxing is a full-body workout that especially works on your arms, shoulder, and core.
  • Boxing involves several movements such as the jab, the cross, the hook, and the uppercut.

Benefits of Boxing HIIT Circuit Workout

1. Torch a significant number of calories

Heavy bag High-intensity boxing interval training expense more calories than other forms of training like weight training and cardio.

An article published on the Live Strong website indicates that calories burned per hour while using a heavy bag range from 354 for a 130-pound person to 558 if you weigh 205 pounds. And it is higher than calisthenics, general aerobic exercises and other sports activities.

Higher calories expenditure surely helps you lose fat if you maintain your nutrition.

Here you can see the calorie expenditure in different type of boxing exercise

Boxing Type (Calories Burned per Hour)130 lbs155 lbs180 lbs205 lbs
Boxing, in ring708844981117
Boxing, punching bag354422490558
Boxing, sparring531633735838
Source:  Valdosta State University

2. Boxing Workout Help you reduce weight

Some recent studies have demonstrated that high-intensity boxing workout helps lose fat in overweight people. 

A study published by BMC Sports, Science, Medicine and Rehabilitation where men and women individuals were participated for the 12-week boxing training (HIIT) revealed that HIIT boxing training  have positive effect on obesity.

So if your plan is to shed some extra kilos, start punching. And if you maintain your calorie consumption, you’ll see positive results quickly.

3. Improve Cardiovascular Health

Boxing is one of the best aerobic exercises that significantly improve your cardiovascular function.

An article published on the Health Harvard Education shown the health benefits of boxing workout. Benefits include; lower the risk of high blood pressure, heart disease, stroke, and diabetes.

4. Strengthen Muscles and Bones

Strengthening muscles and bone is one of the important benefits of boxing exercise.

Boxing engages your different muscles of the upper body such as your arms, shoulders, and the core when you do jabs, crosses, hooks and uppercuts during the workout.

According to a study published online by the National Library of Medicine suggested that boxing has a positive effect on bone mineral density (BMD) in low fat mass female boxers, aged 18-38.

5. Improve Coordination

Boxing is a great way to improve coordination between different body parts. For example, it coordinate eyes and hand while punching the bag. And better coordination improve alertness and help you in your day to day activities.

6. Increase self confidence

Boxing exercises increases strength, power, lower your stress and enhances your self-defence ability.  And these are all boost your confidence.

Boxing High-intensity Interval Training (HIIT) Exercises

Boxing involves several movements such as the jab, the cross, the hook, and the uppercut. And other than these, including jumping ropes & Jacks, Burpee, Squats, and high-knees in your routine may work best for you.

I’m going to share a sample of the circuit training that you can use for yourself.

To complete the workout, perform each exercise for 30 seconds followed by 30 seconds of rest. You can increase and decrease this time intervals according to your fitness level but try to do as much as you can.

5-Minute Warm-up

It’s always important to warm up before starting out any workout program specially those are high-intensity like boxing. Warm up exercises will increase your heart rate and blood flow in the body that helps you breathing more efficiently during the high intense activity.

As I mentioned above, you can do jumping jacks, high knees, Burpee and skipping ropes for warming up.

Here’s how to perform each warm up exercise:

Jumping jacks

  • Stand straight with your feet hip-width apart, keeping your arms at your sides and palms facing your body.  
  • Quickly Jump in the air, raise your arms overhead until they meet each other at the top while jumping your feet out to the sides.
  • Reverse the movement to complete one rep. Do as quickly as possible for 30 seconds and rest for 30 seconds.


  • Stand tall in the hip-width stance and your hands at your sides.
  • Lift your feet off the ground and simultaneously bring your right knee as high as possible and then lower it down and at the same time, repeat with your left knee.
  • Perform as fast as possible for 30 seconds and rest for 30 seconds.


  • Stand tall in the shoulder-width stance, come into a standard push-up position.
  • Perform one push-up and then return to the standing position and jump into the air with your arms overhead.
  • And as you land your feet, bend your knees to do one squat. That’s one rep. Do 8-10 reps as quickly as possible.

Skipping Ropes

Do ropes for 30 seconds to 2 minute

Jab, Cross, and the hook

Now, its time for the main part of boxing, let’s start with shadow boxing and warm up for a minute and two.

And after that, get ready to punch the heavy bag with proper technique. There are three types of punch you can hit such as the jab, the cross, and the hook.

Let’s see more about them and how to do them with step by step instructions.


The jabs are fast and long range punches that use in the boxing ring to keep the opponent away from you. This is one of the basic movement you start with your HIIT circuit training.

How to throw a jab:

  • To throw a jab with your right hand, Place your right foot in front of your left, in the split stance.
  • Put your hands in front of your chin, tuck your elbows in, chin down, and keep a slight bend at your knees.
  • Slightly lean forward with your elbows in and your left hand a little higher than your right. That’s the starting position.
  • Now keeping your core tight, transfer your weight forward and throw your right arm into a quick and powerful jab.

If you want to learn more about Jab, check out this great article published on WIKIHOW website.


After the jabs, you need to perform the cross in boxing. The cross is one of the strongest punches in the boxing. Because it naturally transfers power from the base right down to the end of the fist.

You can learn it how to cross with right technique with this step-by-step instructions:

  • Stand in the boxing stance, feet slightly wider than shoulder-width apart.
  • Rotate your right hip until your heel comes off the ground and transferring your body weight forward (but don’t lean forward) and extend your right arm toward the bag to hit the hard punch.
  • Make sure to rotate your palm down. After hitting the punch quickly bring your fist back and repeat with your opposite arm.


Now its time for hook, the intense part of a boxing. Below are the steps you can follow to to hook punch.

  • Start with standing in the boxing stance with your dominant foot in the back. Feet slightly wider than shoulder-width apart.
  • Keep your dominant foot to the side so you can use it to pivot forward as you punch. And the other foot pointed forward.
  • Slightly bend your knees slightly for balance and generation of extra power.
  • Walk up close to the heavy bag and punch the bag with your rear arm and at the same time, pull your leading arm.
  • Repeat with your other arm. And make sure to generate power through your hips.

If you want to learn more about Hook punch, you can see this great post on WIKIHOW.

20-Minute HIIT Boxing Workout Routine

It also included warm-up exercises, so do it accordingly. This is just a sample of the Boxing HIIT workout plan, you can modify this according to your need or create a new one.

  • Jumping Jacks
    • 30 seconds work, 30 seconds rest
  • Burpees
    • 30 seconds work, 30 seconds rest
  • High-knees
    • 30 seconds work, 30 seconds rest
  • Shadow Boxing
    • 60 seconds work, 60 seconds rest

  • Jabs
    • 15 seconds hit punches each side, 30 seconds rest
  • Cross
    • 15 seconds hit punches each side, 30 seconds rest
  • Hook
    • 30 seconds work each side, 30 seconds rest

  • Shadow Boxing
    • 60 seconds work, 60 seconds rest
  • Jabs
    • 15 seconds punching each side, 30 seconds rest
  • Cross
    • 15 seconds hit punches each side, 30 seconds rest
  • Hook
    • 30 seconds work each side, 30 seconds rest

  • Burpees
    • 30 seconds work, 30 seconds rest
  • Hook
    • 30 seconds work each side, 30 seconds rest
  • Cross
    • 15 seconds hit punches each side, 30 seconds rest
  • Shadow Boxing
    • 60 seconds work, 60 seconds rest
  • Hook
    • 15 seconds work each side, 30 seconds rest

High-Intensity Boxing Workout: Questions & Answers

1. Who can do heavy bag high intensity boxing workout?

Anyone can do this, especially those, who

  • wants to burn a significant number of calories in a short amount of time,
  • wants to improve cardiovascular health,
  • desires to be in shape while strengthening muscles and bones,
  • wants to enhance quickness, power, alertness, and coordination.

2. What if my shoulder hurts while hitting fast punches?

If you feel discomfort while hitting the punches, you can reduce intensity and force. But sometimes loose fist can put pressure on your shoulders and make them vulnerable.

3. Does HIIT Boxing workout Build Muscles?

No. High-intensity boxing exercises doesn’t build mass but it strengthen your muscles and bones. If you want to develop muscles, you can add boxing workout with weight training.

4. How I do improve my intensity and power for boxing?

To perform the best in boxing, one has to be physically fit in all aspects.

If you want to improve your performance, you need to work on each muscle of the body, especially the shoulders, arms, legs, and core.

You also need to increase your endurance level. And to do that, you need to perform running, jumping ropes, burpee, squats, etc.

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