HIIT Boxing Lesson Plan

Aim: Fitness (High Intensity Interval Training)

Equipment: Punch bag(s), Timer

Number of Participants: 1 per punch bag

Duration: 30 minutes (10 rounds; 3-minutes each)

Level: Intermediate to Advanced

Coaching Points:

  • Keep an eye on the timer.

  • Give clear instructions ahead of time.

  • Observe the whole group as well as individuals.

  • Offer padwork during the boxing intervals, ensuring everyone gets a turn by the end of the session.


Warm Up

Round 1

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Jab, Cross

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Jab, Cross

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Jab, Cross

 

Round 2

  • 30 seconds: Squats

  • 30 seconds: Jab, Jab, Cross + Lead Hook

  • 30 seconds: Squats

  • 30 seconds: Jab, Jab, Cross + Lead Hook

  • 30 seconds: Squats

  • 30 seconds: Jab, Jab, Cross + Lead Hook

 

Round 3

  • 30 seconds: Squat-Jumps

  • 30 seconds: Power Punches

  • 30 seconds: Squat-Jumps

  • 30 seconds: Power Punches

  • 30 seconds: Squat-Jumps

  • 30 seconds: Power Punches

 

Build-Up

Round 4

  • 30 seconds: High Knees with Punches
    (Optional: Water Break)

  • 30 seconds: Jab, Cross, Slip, Slip

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Cross, Slip, Slip

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Cross, Slip, Slip

 

Round 5

  • 30 seconds: Push-ups

  • 30 seconds: Jab, Cross, Slip, Slip + Lead Hook

  • 30 seconds: Push-ups

  • 30 seconds: Jab, Cross, Slip, Slip + Lead Hook

  • 30 seconds: Push-ups

  • 30 seconds: Jab, Cross, Slip, Slip + Lead Hook

 

Round 6

  • 30 seconds: Burpees

  • 30 seconds: Power Punches

  • 30 seconds: Burpees

  • 30 seconds: Power Punches

  • 30 seconds: Burpees

  • 30 seconds: Power Punches

 

Peak

Round 7

  • 30 seconds: High Knees with Punches
    (Optional: Water Break)

  • 30 seconds: Jab, Cross, Roll, Roll

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Cross, Roll, Roll

  • 30 seconds: High Knees with Punches

  • 30 seconds: Jab, Cross, Roll, Roll

 

Round 8

  • 30 seconds: Tuck-Jumps

  • 30 seconds: Jab, Cross, Roll, Roll + Lead Hook

  • 30 seconds: Tuck-Jumps

  • 30 seconds: Jab, Cross, Roll, Roll + Lead Hook

  • 30 seconds: Tuck-Jumps

  • 30 seconds: Jab, Cross, Roll, Roll + Lead Hook

Note: Tuck knees for the Tuck Jump.

 

Round 9

  • 30 seconds: Tuck-Jump-Burpees

  • 30 seconds: Power Punches

  • 30 seconds: Tuck-Jump-Burpees

  • 30 seconds: Power Punches

  • 30 seconds: Tuck-Jump-Burpees

  • 30 seconds: Power Punches

Note: Tuck knees for the Tuck Jump.

 

Cool Down

Round 10

  • 60 seconds: Sit-ups

  • 60 seconds: Leg Raises

  • 60 seconds: Plank

 

Stretches

  • Kneeling Lunge

  • Standing Quadriceps

  • Standing Triceps

  • Standing Deltoids

  • Standing Arm Circles (Backwards)

  • Standing Chest Stretch

  • Standing Dynamic Neck: Up and Down; Left and Right


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The Circulatory System