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Boxing Interval Workout Program

Posted 02-08-2015
In Workouts & MMA/Boxing

Boxing Interval Workout Program

Boxing is a sport of intervals. So that means you need to train on the heavy bag in intervals that mirror the situations you would face in a real fight. Boxer/Trainer Nate Moore has the perfect method to increase power and endurance on the heavy bag.

Moore says "throw as many power punches as you can for 30 seconds (Fight) then relax your body and move your feet and head for 30 seconds of recovery (Flight)." You do this for 5 minutes, which is 1 round, then repeat for at least 2 more rounds.

You can time this workout with either a Classic Gymboss or a miniMAX.

Here's how to set up your Classic Gymboss for this workout:

Set up the intervals for:

  • :30
  • :30

Set the rounds for 5 rounds.

This will time one round. Then rest as long as needed, then hit the Start button again to start the next round. Repeat for as many rounds as desired.


Here's how to set up your Gymboss miniMAX for this workout:

Select Multi from the MENU

Set up the intervals for:

  • :30 x 5 Repeats
  • :30 x P (P means this will repeat the previous interval and current interval in sequence for the chosen number of repeats)
  • 1:00 x 1 Repeat (this is your 1:00 Rest period between rounds)

Set the rounds for 3 rounds (or as many rounds as desired).