HIIT For Boxers - The Ultimate Boxing HIIT Workout For Knockout Results

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I’ve always thought of HIIT for boxers or HIIT workouts in general as being the same as drinking a bottle of Jack Daniels in one fell swoop.

Because if you don’t have the legs for it, eventually you’re going to end up face down on the floor in a pool of your own vomit.

Now, let’s be honest, there’s no better way to get in shape than boxing.

Whether it’s jumping rope until your eyeballs bleed or pounding away at the heavy bag until you puke up a lung. There’s nothing (in my opinion) that comes close to getting you in peak physical condition as throwing your hands at lightning-fast speed.

The problem, however, is that most people just go through the motions when they train.

They’ll move around the bag throwing a few half-hearted combos, and think that they’re doing themselves a favor by working out.

And the fact that they’ve got less head movement that Mount Rushmore only adds to the argument that most people tend to just take it easy whenever they box.

Enter HIIT Training…

Now, the fact that you’re reading this already gives me a clear indication that you already know what HIIT is.

But getting your head around how to structure an effective HIIT workout is something that a lot of people struggle with.

So in today’s blog post, I’m going to be revealing everything you need to know about HIIT for boxers. In the hope that you’ll leave this page equipped with the in-depth knowledge you need to go out and smash your next workout… Literally.

Oh, and just a quick FYI, if you want to get your hands on a boatload of high intensity, no-nonsense HIIT workouts that’ll torch fat faster than the speed of light…

Then I’d highly recommend checking out Workout Finishers 2.0 by Mike Whitfield.

Just to give you a little insight, Mike’s developed 51 high-intensity, no-nonsense HIIT workouts that are the perfect addition to your routine.

Better still, It’s relatively cheap, and for less than the price of takeout at pizza hut, you can have this unique training manual in your hands in less than 5 minutes.

Anyway, here’s the link to take a look: Workout Finishers 2.0

Related: Workout Finishers 2.0

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Table of Contents

HIIT For Boxers – What You Need To Know

Now, HIIT has more benefits than one.

Firstly there’s the obvious benefit of increased cardiovascular fitness, which is an integral part of boxing.

But what’s also beneficial is the increases in Vo2 max (maximum oxygen intake) when you perform HIIT consistently.

See, boxing is both aerobic and anaerobic.

Basically, this means that there will be periods where you’re boxing aerobically (think moving around the ring or jumping rope lightly)…

…And periods where you’ll be performing anaerobically (without oxygen, think throwing hard and fast punches in quick succession or running sprints).

So if you think about it, boxing (when performed at intensity) is already a form of HIIT. Because it already entails short, intense work periods followed by brief periods of rest.

It just lacks a little structure when it comes to ramping up the intensity.

Timed Intervals Are The Key To Hard Work

So how exactly do you keep the intensity high to consider boxing an effective HIIT workout?

Short answer… Timed intervals.

Now, timed intervals are nothing new to HIIT. It’s why it’s called high intensity interval training.

But the reason it works so well with boxing is that it adds a new dimension to your training. Because from a psychological point of view, it stops you slacking off when you know you’re against the clock.

This in turn is what forces our bodies to respond. Because when the timer sounds… It’s go-time.

Sports Specific HIIT For Boxers

So now you know the importance of intervals, how exactly do you adapt it to boxing to make it sports specific.

Well, as you’re probably already aware, boxing consist of 3 minute (2 minutes if your an amateur) rounds followed by 1 minute of rest.

So to make HIIT beneficial. Ideally, you want to stick with this interval pattern with a few subtle changes.

And the best way to do this is to break down the 3 minutes of work into their own separate intervals.

To give you an example, let’s say you were performing a punch out drill on the heavy bag.

Now, instead of just going balls to the wall for 3 minutes straight and having nothing left in the tank after the first minute. Instead, what you want to do is break down the 3 minutes into 30-second intervals.

Then what you want to do is perform a 30-second punch-out drill (hard and fast punches) on the bag, followed by 30 seconds of light bag work where you’re just moving around the bag throw a few light combinations.

You’ll continue this for the full 3 minutes, followed by a 1-minute rest before getting back to work.

Here’s what it would look like…

Punch out drill (30 seconds)
Light bag work (30 seconds)

Repeat 3 more times for a total of 3 minutes before resting 1 minute. Then repeat as many times as you can… Or until you bust a nut.

The beauty of this style of training is you can adapt it to any type of workout.

For instance, you could re-invent a Tabata workout by performing 20 seconds of double unders on the jump rope followed by 10 seconds of light rope work.

Kinda like this…

Double unders (20 seconds)
Light rope work/Rest (10 seconds)

Repeat 6 times for a total of 3 minutes, then rest 1 minute. Keep repeating until your arms fall off or you lose the will to live… Whichever comes first.

Again, this mimics the sports-specific nature of boxing.

And when practiced consistently, you’ll be surprised at how much this can affect your overall boxing performance next time you step in the ring.

Boxing HIIT Workouts For Knockout Results

So I’ve already covered punch out drills and jumping rope.

But to add to this, here are a few more of my go-to boxing HIIT workouts for you to attempt at your own peril.

Burpee HIIT

Now, if you’ve never tried a burpee HIIT workout, then you’re in for a world of hurt.

In fact, I’d even go as far as to say that you shouldn’t attempt this workout until you’ve at least got a base level of conditioning.

If not, then you’re in for an unpleasant surprise.

Again, you can attempt a 30/30 split or 20/10 split (Tabata style); it’s your choice.

However, the idea is to put the pedal to the metal and get in as many reps as possible.

Now, some will argue whether it’s better to do the burpee with or without the pushup.

And while I’ll agree that a full burpee should be done with a pushup. I tend to perform HIIT burpees without because (for me) it slows down the pace too much.

This might not be the case for you, so feel free to do whatever suits your needs.

Just remember to work hard, and the benefits you’ll reap from this beast of an exercise will speak for themselves.

HIIT Training For Muscular Endurance

Next up is a muscular endurance HIIT workout I like to impliment at the end of my boxing sessions on occasion.

It goes a little something like this…

Wide Pushups (20 seconds)
Rest (10 seconds)
Close Grip Pushups (20 seconds)
Rest (10 seconds)

Repeat 3 more times for a total of 3 minutes

Rest 1 minute and then go straight into…

Squat Jumps (20 seconds)
Rest (10 seconds)
Alternating Lunges/Jumping Lunges (20 seconds)
Rest (10 seconds)

Repeat 3 more times for a total of 3 minutes

This is the ultimate test of muscular endurance, especially after a long boxing session.

Now usually, one round of each should be enough to finish you off. But if you’re feeling ballsy (or suicidal), you could always go for another round and see what happens.

I’m sure the paramedics will be more than happy to carry you out of the gym.

Should You Do HIIT Before Or After Boxing

This is an interesting question, and to be honest, I don’t really have a definitive answer because the fact of the matter is…

…It depends.

Now, from a technical standpoint, I should say no. Because skill work (combinations, technical drills, etc.) should always be prioritized to bring your boxing game up to speed.

However, there are times (especially in boxing) where learning to fight through fatigue is what separates the men from the boys.

So the occasional dose of heavy HIIT training followed by a hard 12 round slog on the heavy bag is just what the doctor ordered.

Because ultimately, this is what will teach you to push past the pain barrier and keep going when there’s nothing left in the tank.

All in all, I think both ways have advantages and disadvantages.

So make use of both… Just don’t neglect your skills training.

Taking Your HIIT Workout To The Next Level

So there you have it, a hardcore, bulletproof plan of action to take your boxing HIIT workout to the next level and beyond.

I think the important thing to remember here is that HIIT for boxers isn’t really any different from any form of traditional HIIT training.

But to get the most bang for your buck, it’s wise to make this style of training a sports specific as possible while remaining true to the basic fundamental practices that boxing promotes.

Jumping rope, shadow boxing, and hitting the heavy bag are all surefire ways to make sure you’re moving in the right direction.

But with a daily dose of HIIT in your arsenal. You can do a hell of a lot of damage both in and out of the ring.

Now, this is just the tip of the iceberg when it comes to HIIT training.

And there are, in fact, dozens, if not hundreds of workouts you can use to your advantage that’ll take your fitness to entirely new heights.

So if you want a proven plan of action to take your fitness, mental toughness, and knockout ability to the next level and beyond, then here’s what I recommend…

It’s called Workout Finishers 2.0 by Mike Whitfield.

Again, this no-nonsense, practical guide is the cream of the crop when it comes to getting results. And I predict that anyone who uses the workouts in this book to their full potential will get the results they want.

Now, I’m not going to overhype this or anything because the truth is, this book isn’t for everyone. And I’d much rather you just take a look for yourself to see if it’s a good fit for your goals.

So if you’re interested in checking it out, here’s the link to take a look: Workout Finishers 2.0