When interspersed with some bodyweight strength exercises, a HIIT boxing workout can, well, pack a punch.

Experts in This Article

certified personal trainer and Rumble boxing instructor.

But before you get going crossing and jabbing, youll want to verify youve properly warmed up.

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That includes stretching, mobilizing your joints, andactivating your muscles.

Everything needs to be loose.

It needs to be ready.

Two young women practicing ballet with a teacher in the dance hall.

certified personal trainer and Rumble boxing instructor.

It needs to be fired up.

Thats Platanias strategy for this new 16-minute HIIT boxing workout video.

Push-ups are one of my favorite things to doevery single day, Platania says.

Woman doing hip exercises

You do it a little bit over and over again every single day, and youll see that progress.

Push-ups are just where the fun begins.

After the mobility, stretch, and dynamic warm-up, youll reach the HIIT boxing workout.

Cropped image of woman doing lunge yoga pose

Youll do HIIT mainstays like squats, lunges, and jumping jacks, in between intervals of shadowboxing.

Equipment needed:A mat (or other soft surface) and some space to move.

Who is this for:Anyone who wants to stretch and sweat.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Cat cows (30 seconds)

2.

Quadruped thoracic rotation (1 minute)

3.

Mini flow (1 minute)

4.

Woman doing arm exercise without weights while sitting on mat at home.

Alternating lunge and twist (1 minute)

5.

Hand release push-ups (1 minute)

6.

Good mornings (30 seconds)

7.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Good mornings with twist (30 seconds)

8.

Squats with a kick (1 minute)

9.

Boxing burst (1 minute)

10.

Reverse lunges (1 minute)

11.

Jumping jacks (30 seconds)

12.

Boxing burst (1.5 minutes)

13.

…

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