4 Minutes With Gloves To Burn Fat | Boxing Tabata

Workouts don’t have to take forever to be effective. If you have four minutes, here’s a great boxing workout.

Tabatas are a form of high intensity interval training that packs a punch. So why not mix it with some boxing for a complete one-two combo?

Boxing at Home

Finding ways to working boxing into your at home workouts is easier than you might think. Get creative to find something you can pummel.

Do It Yourself Punching Bag

Years ago I decided that I wanted to incorporate boxing into my training. Deciding and doing are often world’s apart. Don’t get stuck thinking about getting in shape, decide and DO.

If you want to incorporate boxing, get creative and start with a do it yourself punching bag. Just get started; decide and DO. Heed the advice from Macklemore and head on over the thrift store for some treasures.

My first version of DIY boxing equipment was nothing more than a canvas sack filled with rags.

1. Thift Store – Head off to the thrift store, or military supply store, to find a canvas sack.
2. Stuff It – Find a collection of old clothes, towels, or sheets – your just looking for filler. As you progress you may want to hard pack the bag to make it heavier and harder to hit. Start off with it just stuffed with fabric.
3. Hang It – Use the tie on the end of the bag, or sew on loops, to let you hang the bag from a support.
4. Hang Protection – Use some bag gloves, or just wrap your hands with some sections of an old towel. Just provide some rub protection from your knuckles against the canvas bag.
5. Pound Away – Wail away on your new punching bag.

Boxing Tabata Workout

TRP – link dig tabatas
You know how much I dig tabatas, they are a form of interval training that really packs a punch for your fitness. The Tabata workout is a timed workout that consists of 8 rounds where each round is 20 seconds of all out work and 10 seconds of rest. Keep that pace up for all 8 rounds.

Now apply that to this Boxing Tabata workout. Put on your gloves, or wrap your hands and let’s get going. Setup your timer and hit these intervals.

• 2 Rally rounds
• 2 rounds jab-strike
• 2 rounds 3 hit
• 2 rounds jab-strike

Give It A Shot

Let’s hear how the boxing tabata goes for you. Mix it up, find a punching bag and start working some boxing training into your fitness routines. It gives a great workout, and even an excellent stress reliever.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.