- 10721 Plano Rd, Suite 100, Dallas, TX 75238
- 214-506-8590
Eight short rounds of punches, footwork and bodyweight work, with a warm up and a cool down. Built to be hard, and built to keep your shoulders healthy.
A HIIT boxing workout mixes punch combinations, footwork and bodyweight exercises in short, hard rounds with short rest between them. It is the format of the HIIT classes at our boxing gym in Dallas, and you can do a version of it on a heavy bag or by shadowboxing at home. Coach Stan is a strength coach and a sports physical therapist, so this session is built to be hard and to keep your shoulders, wrists and knees healthy.
Boxing trains the legs, hips, core and shoulders at the same time, and intervals raise your heart rate quickly. The CDC guidelines for adults call for 75 minutes of vigorous activity or 150 minutes of moderate activity a week, plus muscle strengthening on at least 2 days. Two or three HIIT boxing sessions a week cover a good share of the vigorous part.
A simple way to check intensity is the talk test: in a hard round you should only manage a few words before you need a breath.
Eight rounds. Work 90 seconds, rest 60 seconds. Use a heavy bag if you have one, or shadowbox in front of a mirror.
Rounds 1 and 2: jab and cross
Jab, cross, then jab cross. In the last 20 seconds of each round, throw fast straight punches and bring your hands back to guard every time.
Rounds 3 and 4: hooks and squats
Jab, cross, lead hook. After every three combinations, do 5 bodyweight squats and get back in your stance.
Rounds 5 and 6: footwork and defense
After each combination, slip or roll and step out at an angle. Finish each round with 20 seconds of quick feet in your stance.
Rounds 7 and 8: the finisher
30 seconds of combinations, 30 seconds of mountain climbers, 30 seconds of fast straight punches. Scale the climbers to shadowboxing if your wrists or shoulders complain.
Cool down for 3 to 4 minutes: easy footwork, then slow breathing and light stretching for the chest, hips and calves.
Work 60 seconds, rest 60 seconds and do 4 to 6 rounds. Keep to jab and cross until your guard comes back after every punch. Our guide to boxing lessons for beginners walks through the first month.
Use 3 minute rounds with 1 minute rest, the length of a standard pro round. Add longer combinations and more defense, not more force.
If something hurts, stop the round and adjust. Shorter punches, more footwork or a different finisher keep you working without poking the problem. One client trains boxing with Coach Stan while rehabbing an Achilles and says the attention to how he moves makes him feel safe, engaged and challenged. If pain keeps coming back, talk to a licensed physical therapist before you push through it.
Recovery is as important as training, so plan it instead of leaving it to chance. Take an easy day after your hardest session, eat a real meal and sleep. If your legs and shoulders feel heavy, red light therapy, Normatec and stretch therapy are part of the recovery options at Pulse Check: Normatec runs $50 to $100 for 30 minutes to 1 hour, and red light therapy is $50.
Our HIIT boxing classes are part of the Wellness Program at Pulse Check in Lake Highlands. Tier 1 is $100 per month and includes boxing HIIT classes, Styku body scans and a 25 to 30 minute recovery flow on Saturday or Sunday. Tier 2 is $160 per month and adds one private or semi private boxing session a week plus Normatec, red light therapy and stretch therapy. See all options on our pricing page.
Want strength work on the other days? Personal training and strength and conditioning are coached by the same team.
Short answers to the questions we hear most.
For most people, 20 to 30 minutes of rounds is plenty, plus a warm up and a cool down. Stop adding rounds when your technique gets sloppy.
Two to three sessions a week with easier days between them works for most people. Add muscle strengthening on at least two days.
Yes. Shorten the rounds, rest longer and keep to jab and cross until your form holds up when you are tired.
No. Shadowboxing works. A bag or mitts add resistance and feedback on your punches.
At Pulse Check Rehab and Performance, 10721 Plano Rd, Suite 100, Dallas, TX 75238, in Lake Highlands. Classes are part of the Wellness Program, from $100 per month.
From recovery to performance, let’s find a plan that fits your goals. Visit Pulse Check in Dallas.
