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Step your lead foot into the agility trainer as you throw your jab and it lands on the bag. Step out of the agility trainer as you return to your boxing stance. Repeat for 3 minutes","Footwork Drills: Step + Jab (3 minutes)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c7fa5e56-73de-4a54-bc4d-da1e78e897c1","Stand in your boxing stance with your lead foot just up against the back of the agility trainer that is placed around the base of your heavy bag. Step your lead foot into the agility trainer as you throw your jab and it lands on the bag. As you throw your cross, your rear foot comes up to the back edge of the agility trainer. Step out of the agility trainer as you return to your boxing stance. Repeat for 3 minutes","Footwork Drills: Step + Jab + Cross (3 minutes)",{"_uid":676,"answer":677,"question":678,"component":670},"3894975f-4c00-45a3-a69a-66a70144f09e","Stand in the agility ladder, squared off to the bag. Throw a right uppercut to the heavy bag. Step so that as you move laterally, one foot replaces the other in the agility trainer. This is called a pendulum step. Throw a left uppercut to the heavy bag. Repeat the pendulum step. Repeat for 3 minutes","Footwork Drills: Pendulum Step + Uppercuts (3 minutes)",{"_uid":680,"answer":681,"question":682,"component":670},"c0477208-e65c-4ddb-9900-cec3c96d3991","Footwork drills are some of the most important boxing drills someone can do while training to become a better fighter. A key part of footwork in boxing or kickboxing is taking a step before throwing a punch. The step is what gets you into fighting range and out of fighting range--or as I like to say, get into fighting range to swell lips up and out of fighting range so your lips don’t get swelled up! Fighters need to know how to do both of these techniques. In addition to getting you into or out of range, learning the proper step technique gives your punches power. Footwork drills will enhance your ability to be quick and light on your feet. Many fighters think that punching is key, but is actually a balancing act between both punching and footwork that sets fighters apart from their competition.","Why are footwork drills important in boxing?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":684,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,758,762,769,813,818,850,856,863,878,936,942,954,993,999,1011,1064,1084,1115,1127,1132],{"type":726,"content":727},"paragraph",[728,737,743,745,750,756],{"text":729,"type":730,"marks":731},"Footwork drills","text",[732],{"type":733,"attrs":734},"link",{"href":735,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring","_blank",{"text":738,"type":730,"marks":739},"  ",[740],{"type":741,"attrs":742},"styled",{"class":7},{"text":744,"type":730},"are some of the most important boxing drills someone can do while training to become a better boxer. A key part of footwork in boxing or kickboxing is taking a step before throwing a punch. The step is what gets you into fighting range and out of fighting range--or as I like to say, \"get into fighting range to swell lips up and out of fighting range so your lips don’t get swelled up!\" Fighters need to know how to do both of these techniques. In addition to getting you into or out of range, learning the proper step technique gives your ",{"text":746,"type":730,"marks":747}," ",[748],{"type":741,"attrs":749},{"class":7},{"text":751,"type":730,"marks":752},"punches power",[753],{"type":733,"attrs":754},{"href":755,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":757,"type":730},".",{"type":726,"content":759},[760],{"text":761,"type":730},"Here are three (3) boxing footwork drills that you can practice to help you step into or away from a punch. These drills are appropriate for all boxer levels.",{"type":763,"attrs":764,"content":766},"heading",{"level":765},3,[767],{"text":768,"type":730},"What You Will Need:",{"type":770,"content":771},"bullet_list",[772,783,793,803],{"type":773,"content":774},"list_item",[775],{"type":726,"content":776},[777],{"text":778,"type":730,"marks":779},"Heavy bag",[780],{"type":733,"attrs":781},{"href":782,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"type":773,"content":784},[785],{"type":726,"content":786},[787],{"text":788,"type":730,"marks":789},"Agility ladder",[790],{"type":733,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"type":773,"content":794},[795],{"type":726,"content":796},[797],{"text":798,"type":730,"marks":799},"Boxing hand wraps",[800],{"type":733,"attrs":801},{"href":802,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"type":773,"content":804},[805],{"type":726,"content":806},[807],{"text":808,"type":730,"marks":809},"Boxing gloves",[810],{"type":733,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-best-boxing-gloves-for-beginners",{"type":763,"attrs":814,"content":815},{"level":765},[816],{"text":817,"type":730},"Instructions:",{"type":770,"content":819},[820,838,844],{"type":773,"content":821},[822],{"type":726,"content":823},[824,826,830,836],{"text":825,"type":730},"Place the agility ladder around the base of your ",{"text":746,"type":730,"marks":827},[828],{"type":741,"attrs":829},{"class":7},{"text":831,"type":730,"marks":832},"heavy bag",[833],{"type":733,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":837,"type":730},". Be sure to smooth it down to avoid a tripping hazard.",{"type":773,"content":839},[840],{"type":726,"content":841},[842],{"text":843,"type":730},"You're going to practice each of these drills for three minutes.",{"type":773,"content":845},[846],{"type":726,"content":847},[848],{"text":849,"type":730},"Don’t worry about going fast until you feel comfortable. You move slowly before you can move quickly",{"type":763,"attrs":851,"content":853},{"level":852},2,[854],{"text":855,"type":730},"Footwork Drills | 3 minutes each",{"type":763,"attrs":857,"content":858},{"level":765},[859,861],{"text":860,"type":730},"Drill #1: Step + Jab",{"type":862},"hard_break",{"type":864,"attrs":865},"blok",{"id":866,"body":867},"a40110a4-594e-49ef-98d6-5e78eb506a03",[868],{"_uid":869,"link":870,"image":872,"title":876,"component":877},"i-5bf54fda-3b8c-471a-8b77-fe8f53f665e8",{"id":7,"url":871,"linktype":13,"fieldtype":14,"cached_url":871},"https://youtu.be/7oYtl8O1Jss",{"id":873,"alt":874,"name":7,"focus":48,"title":874,"filename":875,"copyright":7,"fieldtype":50},3413574,"Agility Ladder Boxing Drill #1: Step + Jab","https://a.storyblok.com/f/115220/1244x700/6d7fc00aa1/boxing_footwork_drill_1_youtube_video.jpg","Agility Trainer Boxing Drill #1: Step + Jab","image_video_link",{"type":770,"content":879},[880,902,924,930],{"type":773,"content":881},[882],{"type":726,"content":883},[884,886,890,896,900],{"text":885,"type":730},"Stand in your ",{"text":746,"type":730,"marks":887},[888],{"type":741,"attrs":889},{"class":7},{"text":891,"type":730,"marks":892},"boxing stance",[893],{"type":733,"attrs":894},{"href":895,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":738,"type":730,"marks":897},[898],{"type":741,"attrs":899},{"class":7},{"text":901,"type":730},"with your lead foot just up against the back of the agility ladder that is around the base of your bag",{"type":773,"content":903},[904],{"type":726,"content":905},[906,908,912,918,922],{"text":907,"type":730},"Step your lead foot into the agility ladder as you throw your 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Cross",{"type":862},{"type":864,"attrs":943},{"id":866,"body":944},[945],{"_uid":946,"link":947,"image":949,"title":953,"component":877},"i-4abd530d-ed05-4d06-bb6a-cc35a09410c9",{"id":7,"url":948,"linktype":13,"fieldtype":14,"cached_url":948},"https://youtu.be/RW3MQzXI1jk",{"id":950,"alt":951,"name":7,"focus":48,"title":951,"filename":952,"copyright":7,"fieldtype":50},3413576,"Agility Ladder Boxing Drill #2: Step + Jab + Cross","https://a.storyblok.com/f/115220/1244x700/515715f28d/boxing_footwork_drill_2_youtube_video.jpg","Agility Trainer Boxing Drill #2: Step + Jab + Cross",{"type":770,"content":955},[956,971,977,983,988],{"type":773,"content":957},[958],{"type":726,"content":959},[960,962,966],{"text":961,"type":730},"Stand in your boxing stance with your lead foot just up against the back of the agility ladder that is placed around the base of your ",{"text":746,"type":730,"marks":963},[964],{"type":741,"attrs":965},{"class":7},{"text":831,"type":730,"marks":967},[968],{"type":733,"attrs":969},{"href":970,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"type":773,"content":972},[973],{"type":726,"content":974},[975],{"text":976,"type":730},"Step your lead foot into the agility ladder as you throw your jab and it lands on the bag",{"type":773,"content":978},[979],{"type":726,"content":980},[981],{"text":982,"type":730},"As you throw your cross, your rear foot comes up to the back edge of the agility ladder",{"type":773,"content":984},[985],{"type":726,"content":986},[987],{"text":929,"type":730},{"type":773,"content":989},[990],{"type":726,"content":991},[992],{"text":935,"type":730},{"type":763,"attrs":994,"content":995},{"level":765},[996,998],{"text":997,"type":730},"Drill #3: Pendulum Step + 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",{"text":746,"type":730,"marks":1026},[1027],{"type":741,"attrs":1028},{"class":7},{"text":1030,"type":730,"marks":1031},"uppercut",[1032],{"type":733,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"text":738,"type":730,"marks":1036},[1037],{"type":741,"attrs":1038},{"class":7},{"text":1040,"type":730},"to the heavy bag",{"type":773,"content":1042},[1043],{"type":726,"content":1044},[1045],{"text":1046,"type":730},"Step so that as you move laterally, one foot replaces the other in the agility ladder. This is called a pendulum step.",{"type":773,"content":1048},[1049],{"type":726,"content":1050},[1051],{"text":1052,"type":730},"Throw a left uppercut to the heavy bag",{"type":773,"content":1054},[1055],{"type":726,"content":1056},[1057],{"text":1058,"type":730},"Repeat the pendulum step",{"type":773,"content":1060},[1061],{"type":726,"content":1062},[1063],{"text":935,"type":730},{"type":726,"content":1065},[1066,1068,1072,1078,1082],{"text":1067,"type":730},"These drills will enhance your ability to be quick and light on your feet. Many fighters think that punching is key, but is actually a balancing act between both punching and ",{"text":746,"type":730,"marks":1069},[1070],{"type":741,"attrs":1071},{"class":7},{"text":1073,"type":730,"marks":1074},"footwork",[1075],{"type":733,"attrs":1076},{"href":1077,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":738,"type":730,"marks":1079},[1080],{"type":741,"attrs":1081},{"class":7},{"text":1083,"type":730},"that sets fighters apart from their competition.",{"type":726,"content":1085},[1086,1088,1092,1098,1102,1104,1108,1114],{"text":1087,"type":730},"For more great boxing tips, training, and resources, check out the FightCamp ",{"text":746,"type":730,"marks":1089},[1090],{"type":741,"attrs":1091},{"class":7},{"text":1093,"type":730,"marks":1094},"YouTube channel",[1095],{"type":733,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://bit.ly/3oYefXf",{"text":738,"type":730,"marks":1099},[1100],{"type":741,"attrs":1101},{"class":7},{"text":1103,"type":730},"and ",{"text":746,"type":730,"marks":1105},[1106],{"type":741,"attrs":1107},{"class":7},{"text":1109,"type":730,"marks":1110},"blog",[1111],{"type":733,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":736,"linktype":48},"https://blog.joinfightcamp.com/",{"text":757,"type":730},{"type":726,"content":1116},[1117,1119,1125],{"text":1118,"type":730},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1120,"type":730,"marks":1121},"FightCamp App",[1122],{"type":733,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":736,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1126,"type":730}," and train with real fighters from the comfort of your own home.",{"type":763,"attrs":1128,"content":1129},{"level":765},[1130],{"text":1131,"type":730},"Related Articles",{"type":726,"content":1133},[1134,1139,1140,1145,1146,1152,1153,1159,1160],{"text":1135,"type":730,"marks":1136},"Boxing Footwork Drills For Defense and Sparring",[1137],{"type":733,"attrs":1138},{"href":735,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":862},{"text":1141,"type":730,"marks":1142},"Boxing Footwork Drills For Beginners",[1143],{"type":733,"attrs":1144},{"href":1077,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":862},{"text":1147,"type":730,"marks":1148},"Boxing Movement and Footwork Training: Slip Rope Drill",[1149],{"type":733,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"type":862},{"text":1154,"type":730,"marks":1155},"Boxing Movement and Footwork Training: Tennis Ball Drill",[1156],{"type":733,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-tennis-ball-drill",{"type":862},{"text":1161,"type":730,"marks":1162},"How Do Boxers Train For a Fight?",[1163],{"type":733,"attrs":1164},{"href":1165,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-train-for-a-fight",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1167,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1168,"component":118,"meta_info":1169,"meta_title":7,"block_image":1170,"cover_image":1171,"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},[],[],"2021-07-26 00:00","article",{"_uid":1177,"title":657,"plugin":43,"description":1178},"6492e0cb-70b4-443f-87e6-0d1c6b3e31b5","Boxing footwork is key for developing technique. Here are 3 footwork drills from FightCamp Trainer Flo Master using a punching bag and an agility trainer.",{"id":1180,"alt":657,"name":7,"focus":48,"title":657,"filename":1181,"copyright":7,"fieldtype":50},3413573,"https://a.storyblok.com/f/115220/2400x990/8eb75de314/3-boxing-footwork-drills-with-flo-master.jpg",[],[],"three-3-boxing-footwork-drills-with-flo-master","blogs/three-3-boxing-footwork-drills-with-flo-master",-1530,[],60887917,"de4e582d-0bc1-4f5f-99ae-fc6a36c1aad6","2021-07-26T07:56:00.000Z",[],["Reactive",1193],[1194,1481,1665,1813,2034,2301],{"name":1195,"created_at":1196,"published_at":1197,"updated_at":1198,"id":1199,"uuid":1200,"content":1201,"slug":1473,"full_slug":1474,"sort_by_date":48,"position":1475,"tag_list":1476,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":1478,"first_published_at":1197,"release_id":48,"lang":60,"path":1479,"alternates":1480,"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":1202,"faqs":1203,"title":1195,"topic":1224,"author":1239,"content":1240,"category":1454,"schedule":1462,"component":1175,"meta_info":1463,"cover_image":1467,"description":1471,"contributors":1472},"21563324-6383-4226-86da-b9779cd26bde",[1204,1208,1212,1216,1220],{"_uid":1205,"answer":1206,"question":1207,"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":1209,"answer":1210,"question":1211,"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":1213,"answer":1214,"question":1215,"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":1217,"answer":1218,"question":1219,"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":1221,"answer":1222,"question":1223,"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":1225,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1237,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1226,"component":39,"meta_info":1234,"block_image":1235,"cover_image":1236,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1227,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1232,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1233,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1228,"component":118,"meta_info":1229,"meta_title":7,"block_image":1230,"cover_image":1231,"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":723,"content":1241},[1242,1255,1269,1274,1278,1312,1317,1321,1335,1362,1367,1371,1407,1424,1429,1433,1438,1450],{"type":726,"content":1243},[1244,1246,1253],{"text":1245,"type":730},"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":1247,"type":730,"marks":1248},"close-range",[1249],{"type":733,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1254,"type":730}," 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":864,"attrs":1256},{"id":1257,"body":1258},"52fa91c7-90bf-43d9-8857-79752817914b",[1259],{"url":1260,"_uid":1262,"image":1263,"component":1267,"copyright_details":1268},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1264,"alt":1265,"name":7,"focus":48,"title":1265,"filename":1266,"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":763,"attrs":1270,"content":1271},{"level":852},[1272],{"text":1273,"type":730},"Rolling Punch Drill",{"type":726,"content":1275},[1276],{"text":1277,"type":730},"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":770,"content":1279},[1280,1286,1292,1298],{"type":773,"content":1281},[1282],{"type":726,"content":1283},[1284],{"text":1285,"type":730},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":773,"content":1287},[1288],{"type":726,"content":1289},[1290],{"text":1291,"type":730},"Bend your knees until your thigh muscles are supporting your weight",{"type":773,"content":1293},[1294],{"type":726,"content":1295},[1296],{"text":1297,"type":730},"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":773,"content":1299},[1300,1304],{"type":726,"content":1301},[1302],{"text":1303,"type":730},"Develop a steady rhythm, and then start mixing punches in",{"type":770,"content":1305},[1306],{"type":773,"content":1307},[1308],{"type":726,"content":1309},[1310],{"text":1311,"type":730},"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":763,"attrs":1313,"content":1314},{"level":852},[1315],{"text":1316,"type":730},"Danger Close Drill",{"type":726,"content":1318},[1319],{"text":1320,"type":730},"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":770,"content":1322},[1323,1329],{"type":773,"content":1324},[1325],{"type":726,"content":1326},[1327],{"text":1328,"type":730},"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":773,"content":1330},[1331],{"type":726,"content":1332},[1333],{"text":1334,"type":730},"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":726,"content":1336},[1337,1342,1344,1351,1353,1360],{"text":1338,"type":730,"marks":1339},"Key focus:",[1340],{"type":1341},"bold",{"text":1343,"type":730}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1345,"type":730,"marks":1346},"hooks",[1347],{"type":733,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":736,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1352,"type":730}," and ",{"text":1354,"type":730,"marks":1355},"uppercuts",[1356],{"type":733,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"custom":1359,"target":736,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1361,"type":730},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":763,"attrs":1363,"content":1364},{"level":852},[1365],{"text":1366,"type":730},"Rolling Thunder Drill",{"type":726,"content":1368},[1369],{"text":1370,"type":730},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":770,"content":1372},[1373,1387,1401],{"type":773,"content":1374},[1375,1379],{"type":726,"content":1376},[1377],{"text":1378,"type":730},"On a heavy bag, set an interval of your choosing",{"type":770,"content":1380},[1381],{"type":773,"content":1382},[1383],{"type":726,"content":1384},[1385],{"text":1386,"type":730},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":773,"content":1388},[1389,1393],{"type":726,"content":1390},[1391],{"text":1392,"type":730},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":770,"content":1394},[1395],{"type":773,"content":1396},[1397],{"type":726,"content":1398},[1399],{"text":1400,"type":730},"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":773,"content":1402},[1403],{"type":726,"content":1404},[1405],{"text":1406,"type":730},"Rest for 1 minute in between each round to recover",{"type":726,"content":1408},[1409,1413,1415,1422],{"text":1410,"type":730,"marks":1411},"Tip",[1412],{"type":1341},{"text":1414,"type":730},": Maintaining a calm and ",{"text":1416,"type":730,"marks":1417},"steady breath",[1418],{"type":733,"attrs":1419},{"href":1420,"uuid":48,"anchor":48,"custom":1421,"target":736,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1423,"type":730}," will help you establish your rhythm.",{"type":763,"attrs":1425,"content":1426},{"level":852},[1427],{"text":1428,"type":730},"Better, Faster, Stronger",{"type":726,"content":1430},[1431],{"text":1432,"type":730},"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":763,"attrs":1434,"content":1435},{"level":852},[1436],{"text":1437,"type":730},"Train Like a Fighter",{"type":726,"content":1439},[1440,1442,1448],{"text":1441,"type":730},"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":1443,"type":730,"marks":1444},"FightCamp",[1445],{"type":733,"attrs":1446},{"href":1124,"uuid":48,"anchor":48,"custom":1447,"target":736,"linktype":13},{},{"text":1449,"type":730}," 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":726,"content":1451},[1452],{"text":1453,"type":730},"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":1455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1456,"component":118,"meta_info":1457,"meta_title":7,"block_image":1458,"cover_image":1459,"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":1464,"title":1465,"plugin":43,"description":1466},"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":1468,"alt":1469,"name":7,"focus":48,"title":1469,"filename":1470,"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,[1477],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],{"name":1482,"created_at":1483,"published_at":1484,"updated_at":1485,"id":1486,"uuid":1487,"content":1488,"slug":1658,"full_slug":1659,"sort_by_date":48,"position":1660,"tag_list":1661,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":1662,"first_published_at":1663,"release_id":48,"lang":60,"path":1479,"alternates":1664,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1489,"faqs":1490,"title":1507,"topic":1508,"author":704,"content":1523,"category":1642,"schedule":1650,"component":1175,"meta_info":1651,"cover_image":1654,"description":1653,"contributors":1657},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1491,1495,1499,1503],{"_uid":1492,"answer":1493,"question":1494,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1496,"answer":1497,"question":1498,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1500,"answer":1501,"question":1502,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1504,"answer":1505,"question":1506,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1509,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1521,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1522,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1510,"component":39,"meta_info":1518,"block_image":1519,"cover_image":1520,"internal_notes":7},{"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},[],[],{"_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":723,"content":1524},[1525,1538,1543,1548,1560,1563,1568,1579,1582,1587,1598,1602,1606,1611,1624,1628,1638],{"type":726,"content":1526},[1527,1529,1536],{"text":1528,"type":730},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1530,"type":730,"marks":1531},"shadowboxing",[1532],{"type":733,"attrs":1533},{"href":1534,"uuid":48,"anchor":48,"custom":1535,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1537,"type":730}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":763,"attrs":1539,"content":1540},{"level":852},[1541],{"text":1542,"type":730},"Why You Should Practice Shadowboxing With Hand Weights",{"type":763,"attrs":1544,"content":1545},{"level":765},[1546],{"text":1547,"type":730},"1. Speed",{"type":864,"attrs":1549},{"id":1550,"body":1551},"58589914-3cf9-454d-8369-7218c807f59a",[1552],{"url":1553,"_uid":1554,"image":1555,"component":1267,"copyright_details":1559},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1556,"alt":1557,"name":7,"focus":48,"title":1557,"filename":1558,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":726,"content":1561},[1562],{"text":1497,"type":730},{"type":763,"attrs":1564,"content":1565},{"level":765},[1566],{"text":1567,"type":730},"2. Arm Endurance",{"type":864,"attrs":1569},{"id":1550,"body":1570},[1571],{"url":1572,"_uid":1573,"image":1574,"component":1267,"copyright_details":1578},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1575,"alt":1576,"name":7,"focus":48,"title":1576,"filename":1577,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":726,"content":1580},[1581],{"text":1501,"type":730},{"type":763,"attrs":1583,"content":1584},{"level":765},[1585],{"text":1586,"type":730},"3. Cardiovascular Conditioning",{"type":864,"attrs":1588},{"id":1550,"body":1589},[1590],{"url":1591,"_uid":1592,"image":1593,"component":1267,"copyright_details":1597},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1594,"alt":1595,"name":7,"focus":48,"title":1595,"filename":1596,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":726,"content":1599},[1600],{"text":1601,"type":730},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":726,"content":1603},[1604],{"text":1605,"type":730},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":763,"attrs":1607,"content":1608},{"level":852},[1609],{"text":1610,"type":730},"Amp Up Your Training",{"type":726,"content":1612},[1613,1615,1622],{"text":1614,"type":730},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1616,"type":730,"marks":1617},"FightCamp Facebook Community",[1618],{"type":733,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"custom":1621,"target":736,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1623,"type":730}," and let me know.",{"type":763,"attrs":1625,"content":1626},{"level":852},[1627],{"text":1437,"type":730},{"type":726,"content":1629},[1630,1631,1637],{"text":1441,"type":730},{"text":1443,"type":730,"marks":1632},[1633],{"type":733,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"custom":1636,"target":736,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1449,"type":730},{"type":726,"content":1639},[1640],{"text":1641,"type":730},"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":1643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1644,"component":118,"meta_info":1645,"meta_title":7,"block_image":1646,"cover_image":1647,"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},[],[],"2023-01-16 00:00",{"_uid":1652,"title":1507,"plugin":43,"description":1653},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1655,"alt":1482,"name":7,"focus":48,"title":1482,"filename":1656,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1477],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1666,"created_at":1667,"published_at":1668,"updated_at":1669,"id":1670,"uuid":1671,"content":1672,"slug":1807,"full_slug":1808,"sort_by_date":48,"position":1809,"tag_list":1810,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":1811,"first_published_at":1668,"release_id":48,"lang":60,"path":1479,"alternates":1812,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1673,"faqs":1674,"title":1666,"topic":1691,"author":1239,"content":1706,"category":1791,"schedule":1799,"component":1175,"meta_info":1800,"cover_image":1803,"description":1802,"contributors":1806},"96d7fcda-e3db-4f35-935d-fd195032b834",[1675,1679,1683,1687],{"_uid":1676,"answer":1677,"question":1678,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1680,"answer":1681,"question":1682,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1684,"answer":1685,"question":1686,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1688,"answer":1689,"question":1690,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1692,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1693,"component":39,"meta_info":1701,"block_image":1702,"cover_image":1703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1695,"component":118,"meta_info":1696,"meta_title":7,"block_image":1697,"cover_image":1698,"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":723,"content":1707},[1708,1728,1733,1736,1741,1744,1749,1770,1775,1779,1788],{"type":726,"content":1709},[1710,1712,1719,1720,1726],{"text":1711,"type":730},"Boxing is a sport about ",{"text":1713,"type":730,"marks":1714},"range",[1715],{"type":733,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"custom":1718,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1352,"type":730},{"text":1721,"type":730,"marks":1722},"distance",[1723],{"type":733,"attrs":1724},{"href":1251,"uuid":48,"anchor":48,"custom":1725,"target":736,"linktype":13},{},{"text":1727,"type":730},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":763,"attrs":1729,"content":1730},{"level":852},[1731],{"text":1732,"type":730},"Step Behind The Jab",{"type":726,"content":1734},[1735],{"text":1681,"type":730},{"type":763,"attrs":1737,"content":1738},{"level":852},[1739],{"text":1740,"type":730},"Front Foot Defense",{"type":726,"content":1742},[1743],{"text":1685,"type":730},{"type":763,"attrs":1745,"content":1746},{"level":852},[1747],{"text":1748,"type":730},"Cutting Off The Ring",{"type":726,"content":1750},[1751,1753,1760,1762,1768],{"text":1752,"type":730},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1754,"type":730,"marks":1755},"outside fighter",[1756],{"type":733,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1761,"type":730},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":913,"type":730,"marks":1763},[1764],{"type":733,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1769,"type":730}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":763,"attrs":1771,"content":1772},{"level":852},[1773],{"text":1774,"type":730},"The Takeaway",{"type":726,"content":1776},[1777],{"text":1778,"type":730},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":726,"content":1780},[1781,1782,1787],{"text":1441,"type":730},{"text":1443,"type":730,"marks":1783},[1784],{"type":733,"attrs":1785},{"href":1635,"uuid":48,"anchor":48,"custom":1786,"target":736,"linktype":13},{},{"text":1449,"type":730},{"type":726,"content":1789},[1790],{"text":1453,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1792,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1797,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1798,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1793,"component":118,"meta_info":1794,"meta_title":7,"block_image":1795,"cover_image":1796,"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},[],[],"2022-09-10 00:00",{"_uid":1801,"title":1666,"plugin":43,"description":1802},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1804,"alt":1666,"name":7,"focus":48,"title":1666,"filename":1805,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1477],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1814,"created_at":1815,"published_at":1816,"updated_at":1817,"id":1818,"uuid":1819,"content":1820,"slug":2028,"full_slug":2029,"sort_by_date":48,"position":2030,"tag_list":2031,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":2032,"first_published_at":1816,"release_id":48,"lang":60,"path":1479,"alternates":2033,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1821,"faqs":1822,"title":1814,"topic":1839,"author":1854,"content":1855,"category":2009,"schedule":2017,"component":1175,"meta_info":2018,"cover_image":2022,"description":2026,"contributors":2027},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1823,1827,1831,1835],{"_uid":1824,"answer":1825,"question":1826,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1828,"answer":1829,"question":1830,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1832,"answer":1833,"question":1834,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1836,"answer":1837,"question":1838,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1840,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1852,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1853,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1841,"component":39,"meta_info":1849,"block_image":1850,"cover_image":1851,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1842,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1847,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1848,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1843,"component":118,"meta_info":1844,"meta_title":7,"block_image":1845,"cover_image":1846,"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":723,"content":1856},[1857,1861,1876,1880,1885,1888,1893,1898,1902,1907,1911,1916,1920,1925,1929,1934,1948,1952,1956,1960,1964,1969,1973,1987,1991,1995,2006],{"type":726,"content":1858},[1859],{"text":1860,"type":730},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":726,"content":1862},[1863,1865,1874],{"text":1864,"type":730},"Running for boxers is a critical element of ",{"text":1866,"type":730,"marks":1867},"roadwork drills",[1868,1872],{"type":733,"attrs":1869},{"href":1870,"uuid":48,"anchor":48,"custom":1871,"target":736,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1873},"underline",{"text":1875,"type":730}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":726,"content":1877},[1878],{"text":1879,"type":730},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":763,"attrs":1881,"content":1882},{"level":852},[1883],{"text":1884,"type":730},"Is Running Good for Boxing?",{"type":726,"content":1886},[1887],{"text":1825,"type":730},{"type":763,"attrs":1889,"content":1890},{"level":852},[1891],{"text":1892,"type":730},"Benefits of Running for Boxers",{"type":763,"attrs":1894,"content":1895},{"level":765},[1896],{"text":1897,"type":730},"Builds Endurance & Stamina",{"type":726,"content":1899},[1900],{"text":1901,"type":730},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":763,"attrs":1903,"content":1904},{"level":765},[1905],{"text":1906,"type":730},"Improves Cardiovascular System",{"type":726,"content":1908},[1909],{"text":1910,"type":730},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":763,"attrs":1912,"content":1913},{"level":765},[1914],{"text":1915,"type":730},"Strengthens Lower Body",{"type":726,"content":1917},[1918],{"text":1919,"type":730},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":763,"attrs":1921,"content":1922},{"level":765},[1923],{"text":1924,"type":730},"Teaches Discipline",{"type":726,"content":1926},[1927],{"text":1928,"type":730},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":763,"attrs":1930,"content":1931},{"level":765},[1932],{"text":1933,"type":730},"Enhances Mental Clarity",{"type":726,"content":1935},[1936,1938,1946],{"text":1937,"type":730},"Much like boxing, running can be a form of ",{"text":1939,"type":730,"marks":1940},"meditative movement",[1941,1945],{"type":733,"attrs":1942},{"href":1943,"uuid":48,"anchor":48,"custom":1944,"target":736,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1873},{"text":1947,"type":730}," that clears your head and focuses your mind.",{"type":763,"attrs":1949,"content":1950},{"level":852},[1951],{"text":1834,"type":730},{"type":726,"content":1953},[1954],{"text":1955,"type":730},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":726,"content":1957},[1958],{"text":1959,"type":730},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":726,"content":1961},[1962],{"text":1963,"type":730},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":763,"attrs":1965,"content":1966},{"level":852},[1967],{"text":1968,"type":730},"How Long Should I Be Running for Boxing?",{"type":726,"content":1970},[1971],{"text":1972,"type":730},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":726,"content":1974},[1975,1977,1985],{"text":1976,"type":730},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1978,"type":730,"marks":1979},"10 minutes of running",[1980,1984],{"type":733,"attrs":1981},{"href":1982,"uuid":48,"anchor":48,"custom":1983,"target":736,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1873},{"text":1986,"type":730}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":726,"content":1988},[1989],{"text":1990,"type":730},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":763,"attrs":1992,"content":1993},{"level":852},[1994],{"text":1437,"type":730},{"type":726,"content":1996},[1997,1998,2004],{"text":1441,"type":730},{"text":1443,"type":730,"marks":1999},[2000,2003],{"type":733,"attrs":2001},{"href":1635,"uuid":48,"anchor":48,"custom":2002,"target":736,"linktype":13},{},{"type":1873},{"text":2005,"type":730}," 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":726,"content":2007},[2008],{"text":1453,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2010,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2015,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2011,"component":118,"meta_info":2012,"meta_title":7,"block_image":2013,"cover_image":2014,"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},[],[],"2023-01-28 00:00",{"_uid":2019,"title":2020,"plugin":43,"description":2021},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2023,"alt":2024,"name":7,"focus":7,"title":2024,"filename":2025,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1477],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2035,"created_at":2036,"published_at":2037,"updated_at":2038,"id":2039,"uuid":2040,"content":2041,"slug":2295,"full_slug":2296,"sort_by_date":48,"position":2297,"tag_list":2298,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":2299,"first_published_at":2037,"release_id":48,"lang":60,"path":1479,"alternates":2300,"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":2042,"faqs":2043,"title":2035,"topic":2064,"author":1854,"content":2079,"category":2276,"schedule":2284,"component":1175,"meta_info":2285,"cover_image":2289,"description":2293,"contributors":2294},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2044,2048,2052,2056,2060],{"_uid":2045,"answer":2046,"question":2047,"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":2049,"answer":2050,"question":2051,"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":2053,"answer":2054,"question":2055,"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":2057,"answer":2058,"question":2059,"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":2061,"answer":2062,"question":2063,"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":2065,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2077,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2078,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2066,"component":39,"meta_info":2074,"block_image":2075,"cover_image":2076,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2067,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2072,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2073,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2068,"component":118,"meta_info":2069,"meta_title":7,"block_image":2070,"cover_image":2071,"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":723,"content":2080},[2081,2095,2099,2103,2107,2111,2115,2118,2123,2128,2142,2147,2151,2156,2160,2165,2179,2183,2187,2200,2214,2218,2222,2236,2241,2245,2259,2263,2273],{"type":726,"content":2082},[2083,2085,2093],{"text":2084,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2086,"type":730,"marks":2087},"interval training",[2088,2092],{"type":733,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":736,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1873},{"text":2094,"type":730}," 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":726,"content":2096},[2097],{"text":2098,"type":730},"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":763,"attrs":2100,"content":2101},{"level":852},[2102],{"text":2047,"type":730},{"type":726,"content":2104},[2105],{"text":2106,"type":730},"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":726,"content":2108},[2109],{"text":2110,"type":730},"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":763,"attrs":2112,"content":2113},{"level":852},[2114],{"text":2051,"type":730},{"type":726,"content":2116},[2117],{"text":2050,"type":730},{"type":763,"attrs":2119,"content":2120},{"level":852},[2121],{"text":2122,"type":730},"Unique Benefits of HIIT",{"type":763,"attrs":2124,"content":2125},{"level":765},[2126],{"text":2127,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":2129},[2130,2132,2140],{"text":2131,"type":730},"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":2133,"type":730,"marks":2134},"25-30% more calories",[2135,2139],{"type":733,"attrs":2136},{"href":2137,"uuid":48,"anchor":48,"custom":2138,"target":736,"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":1873},{"text":2141,"type":730}," 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":763,"attrs":2143,"content":2144},{"level":765},[2145],{"text":2146,"type":730},"Tones Muscle",{"type":726,"content":2148},[2149],{"text":2150,"type":730},"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":763,"attrs":2152,"content":2153},{"level":765},[2154],{"text":2155,"type":730},"Adds Variety",{"type":726,"content":2157},[2158],{"text":2159,"type":730},"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":763,"attrs":2161,"content":2162},{"level":765},[2163],{"text":2164,"type":730},"Improves Cardiovascular Health",{"type":726,"content":2166},[2167,2169,2177],{"text":2168,"type":730},"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":2170,"type":730,"marks":2171},"greater improvements in blood pressure",[2172,2176],{"type":733,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":736,"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":1873},{"text":2178,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":763,"attrs":2180,"content":2181},{"level":852},[2182],{"text":2059,"type":730},{"type":726,"content":2184},[2185],{"text":2186,"type":730},"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":726,"content":2188},[2189,2191,2198],{"text":2190,"type":730},"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":2192,"type":730,"marks":2193},"roadwork",[2194,2197],{"type":733,"attrs":2195},{"href":1870,"uuid":48,"anchor":48,"custom":2196,"target":736,"linktype":13},{},{"type":1873},{"text":2199,"type":730},", 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":726,"content":2201},[2202,2204,2212],{"text":2203,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2205,"type":730,"marks":2206},"HIIT jump rope workout",[2207,2211],{"type":733,"attrs":2208},{"href":2209,"uuid":48,"anchor":48,"custom":2210,"target":736,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1873},{"text":2213,"type":730}," for a full-body cardio blast in just minutes.",{"type":763,"attrs":2215,"content":2216},{"level":852},[2217],{"text":2063,"type":730},{"type":726,"content":2219},[2220],{"text":2221,"type":730},"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":726,"content":2223},[2224,2226,2234],{"text":2225,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2227,"type":730,"marks":2228},"10 minutes of HIIT boxing",[2229,2233],{"type":733,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":736,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1873},{"text":2235,"type":730}," and feel the difference with just one workout.",{"type":763,"attrs":2237,"content":2238},{"level":852},[2239],{"text":2240,"type":730},"Hit With HIIT",{"type":726,"content":2242},[2243],{"text":2244,"type":730},"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":726,"content":2246},[2247,2249,2257],{"text":2248,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2250,"type":730,"marks":2251},"FightCamp’s extensive library of HIIT workouts",[2252,2256],{"type":733,"attrs":2253},{"href":2254,"uuid":48,"anchor":48,"custom":2255,"target":736,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1873},{"text":2258,"type":730},"!",{"type":763,"attrs":2260,"content":2261},{"level":852},[2262],{"text":1437,"type":730},{"type":726,"content":2264},[2265,2266,2272],{"text":1441,"type":730},{"text":1443,"type":730,"marks":2267},[2268,2271],{"type":733,"attrs":2269},{"href":1635,"uuid":48,"anchor":48,"custom":2270,"target":736,"linktype":13},{},{"type":1873},{"text":1449,"type":730},{"type":726,"content":2274},[2275],{"text":1453,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2277,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2282,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2278,"component":118,"meta_info":2279,"meta_title":7,"block_image":2280,"cover_image":2281,"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":2286,"title":2287,"plugin":43,"description":2288},"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":2290,"alt":2291,"name":7,"focus":7,"title":2291,"filename":2292,"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,[1477],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2302,"created_at":2303,"published_at":2304,"updated_at":2305,"id":2306,"uuid":2307,"content":2308,"slug":2524,"full_slug":2525,"sort_by_date":48,"position":2526,"tag_list":2527,"is_startpage":9,"parent_id":1188,"meta_data":48,"group_id":2528,"first_published_at":2529,"release_id":48,"lang":60,"path":1479,"alternates":2530,"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":2309,"faqs":2310,"title":2302,"topic":2331,"author":2346,"content":2347,"category":2506,"schedule":2514,"component":1175,"meta_info":2515,"cover_image":2519,"description":2518,"contributors":2523},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2311,2315,2319,2323,2327],{"_uid":2312,"answer":2313,"question":2314,"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":2316,"answer":2317,"question":2318,"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":2320,"answer":2321,"question":2322,"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":2324,"answer":2325,"question":2326,"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":2328,"answer":2329,"question":2330,"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":2332,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2344,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2333,"component":39,"meta_info":2341,"block_image":2342,"cover_image":2343,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2334,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2339,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2335,"component":118,"meta_info":2336,"meta_title":7,"block_image":2337,"cover_image":2338,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":2348},[2349,2353,2357,2361,2374,2378,2382,2387,2399,2412,2417,2428,2432,2454,2459,2470,2481,2486,2490,2494,2503],{"type":726,"content":2350},[2351],{"text":2352,"type":730},"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":726,"content":2354},[2355],{"text":2356,"type":730},"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":763,"attrs":2358,"content":2359},{"level":852},[2360],{"text":2314,"type":730},{"type":726,"content":2362},[2363,2365,2372],{"text":2364,"type":730},"According to the ",{"text":2366,"type":730,"marks":2367},"Mayo Clinic",[2368],{"type":733,"attrs":2369},{"href":2370,"uuid":48,"anchor":48,"custom":2371,"target":736,"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":2373,"type":730},", 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":726,"content":2375},[2376],{"text":2377,"type":730},"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":726,"content":2379},[2380],{"text":2381,"type":730},"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":763,"attrs":2383,"content":2384},{"level":852},[2385],{"text":2386,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":864,"attrs":2388},{"id":2389,"body":2390},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2391],{"url":2392,"_uid":2393,"image":2394,"component":1267,"copyright_details":2398},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2395,"alt":2396,"name":7,"focus":48,"title":2396,"filename":2397,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":726,"content":2400},[2401,2403,2410],{"text":2402,"type":730},"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":2404,"type":730,"marks":2405},"burn more calories",[2406],{"type":733,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"custom":2409,"target":736,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2411,"type":730}," even after you’re done working out.",{"type":763,"attrs":2413,"content":2414},{"level":852},[2415],{"text":2416,"type":730},"Kickboxing Is A Full Body Workout",{"type":864,"attrs":2418},{"id":2389,"body":2419},[2420],{"url":2421,"_uid":2422,"image":2423,"component":1267,"copyright_details":2427},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2424,"alt":2425,"name":7,"focus":48,"title":2425,"filename":2426,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":726,"content":2429},[2430],{"text":2431,"type":730},"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":726,"content":2433},[2434,2436,2443,2445,2452],{"text":2435,"type":730},"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":2437,"type":730,"marks":2438},"all-level lower body workout",[2439],{"type":733,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"custom":2442,"target":736,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2444,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2446,"type":730,"marks":2447},"upper body workout",[2448],{"type":733,"attrs":2449},{"href":2450,"uuid":48,"anchor":48,"custom":2451,"target":736,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2453,"type":730}," led by Flo Master.",{"type":763,"attrs":2455,"content":2456},{"level":852},[2457],{"text":2458,"type":730},"Boxing Can Be Low-Impact",{"type":864,"attrs":2460},{"id":2389,"body":2461},[2462],{"url":2463,"_uid":2464,"image":2465,"component":1267,"copyright_details":2469},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2466,"alt":2467,"name":7,"focus":48,"title":2467,"filename":2468,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":726,"content":2471},[2472,2474,2479],{"text":2473,"type":730},"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":1530,"type":730,"marks":2475},[2476],{"type":733,"attrs":2477},{"href":1534,"uuid":48,"anchor":48,"custom":2478,"target":736,"linktype":13},{},{"text":2480,"type":730}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":763,"attrs":2482,"content":2483},{"level":852},[2484],{"text":2485,"type":730},"Kick Boring Cardio To The Curb",{"type":726,"content":2487},[2488],{"text":2489,"type":730},"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":763,"attrs":2491,"content":2492},{"level":852},[2493],{"text":1437,"type":730},{"type":726,"content":2495},[2496,2497,2502],{"text":1441,"type":730},{"text":1443,"type":730,"marks":2498},[2499],{"type":733,"attrs":2500},{"href":1635,"uuid":48,"anchor":48,"custom":2501,"target":736,"linktype":13},{},{"text":1449,"type":730},{"type":726,"content":2504},[2505],{"text":1641,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2507,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2512,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2513,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2508,"component":118,"meta_info":2509,"meta_title":7,"block_image":2510,"cover_image":2511,"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":2516,"title":2517,"plugin":43,"description":2518},"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":2520,"alt":2521,"name":7,"focus":48,"title":2521,"filename":2522,"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,[1477],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1175,"created_at":2532,"published_at":2533,"updated_at":2534,"id":2535,"uuid":2536,"content":2537,"slug":1175,"full_slug":2558,"sort_by_date":48,"position":446,"tag_list":2559,"is_startpage":9,"parent_id":2560,"meta_data":48,"group_id":2561,"first_published_at":2562,"release_id":48,"lang":60,"path":7,"alternates":2563,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2538,"component":2539,"meta_info":2540,"custom_content_list":2542},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2541,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2543,2548,2553],{"_uid":2544,"label":2545,"value":2546,"dev_id":2547,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2549,"label":2550,"value":2551,"dev_id":2552,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2554,"label":2555,"value":2556,"dev_id":2557,"component":730},"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",[],1785892869690]