Most EFFECTIVE 30 Minute Boxing Heavy Bag HIIT Workout
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- เผยแพร่เมื่อ 28 พ.ค. 2024
- Most EFFECTIVE 30 Minute Boxing Heavy Bag HIIT Workout
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In this video, we're going to HIIT up a 30 Minute Heavy Bag HIIT workout.
All you need is your wraps, boxing gloves, and a heavy bag.
If you don't have a heavy bag, just listen to the audio coaching while shadow Boxing and you'll still get a good sweat.
We're doing 1 Minute on and 30 seconds at a moderate pace.
In each set, we had 2 exercises and Were going to do each set 3 times.
Remember, the idea of HIIT workouts is shorts rests and a whole lot of intensity.
About HIIT:
HIIT combines brief, very-high intensity bursts of cardio exercise followed by equal or more extended rest periods. High-intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods until too exhausted to continue.
30 Minute Boxing Heavy Bag HIIT Workout gives you massive sweat, killer boxing combinations, and will shed excess body weight.
Get your gloves on, Push play and get to work.
This workout includes:
Boxing HIIT style set up and boxing Combinations
Round timer and boxing bell
Audio voiceover
Killer leg training
Combinations call outs
If you don't have a heavy bag, you can shadowbox instead.
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About Nate Bower:
Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high-intensity interval training, motivation, timed session workout routines, and more.
#hiit #workout #boxingworkout - กีฬา
![30 Minute Boxing HIIT Workout with a Heavy Bag [Round 2] 2022](http://i.ytimg.com/vi/yQ0dopb69ns/mqdefault.jpg)
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I LOVE THESE VIDEOS!!!!
Shouldn’t the 3b-2-2b-3 be left hook body, right cross head, right body, left hook head?
Thanks
Sumurna karki
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Month and a half into doing this 4 days a week down 30 pounds and im learning how to box 👍🏼
Wow bro. Congrats. 🔥🔥🔥. Keep it up. You have motivated me. Thanks
Great job
How many days a week are you doing this workout, and are you adding any other workouts?
Dude you motivated me almost as much as the vid. Thanks bro
Nice workout 👍
My gym got a punching bag and I thought why not. I watched a few TH-cam videos and decided I would use yours. Five work outs in and I am drenched from head to toes. I am a 54 year old mother of 2 men and they are so proud of me. They even bought me pink gloves 🥰. Love love love 💕 your videos. Easy to follow and inspirational. Thank you and God bless.
Lovely pink gloves! Your sons were great! Keep it up
get it brah. keep moving forward and never let anyone tell you otherwise. were all gonna make it
You mention 54 as if that has anything to do with being physically fit! I'm glad that you have embraced boxing, I love it... please do not focus on age, it's irrelevant. No matter what age one is, getting stronger is "moving past your comfort zone, that is when you will see change & growth!" Keep up the good work and have fun! 💕
@@jazthing1 age is relevant. People lose strength and muscle as they age. You’re looking at it from a mental aspect and not a science.
God bless you too
I was not ready for how sore I was the next day, that was a killer workout
Fr especially the shoulders
Best to take it nice and easy the first time and build up the intensity slightly each subsequent outing. As with any exercise, in my experience
Ive been training for a minute, and I haven’t push my self this hard in a long time. Amazing job and the lunges killed me at the end
I'm glad everyone feels the same way about those lunges ♿️
I collapsed at 1 minute and my dude was like - hold it there for another 30 seconds 😵😵💫
i've never been so happy to see a commercial pop up
me too! nothing like a good hiit workout to get the heart pumping! Do you do any other type of cardio?
was it the butts
Ahahaha!!! So true!!! Extra break baby... specially in round 6!
Same!
I heard you can slow down time by doing a plank 😂😂😂
I didn't even know I was angry until the freestyle round
I know the feeling. Went beast mode
Girl this is the best anger management I can think of
Hahaaa
First day of this and made it through with medium intensity and power… appreciate the cool calm and inspiring coaching! Challenging and great cardio workout.
I’m 232 lbs quarantine really messed me up I used to be 155 and this was my first serious work out in a while I’m going to make it a part of my daily schedule every morning and stay consistent I’m honestly tired of being overweight and with your help I can finally start working on it!
The Community will support you. Keep us posted and let’s get you where you want to be!
@@NateBowerfitness 6 pounds lost so far it’s a start!
@@ROYALASPECTS lets fucking go holy shit 6 pounds in less than 3 weeks you're doing amazing
@@felixm2618 lost 15 now! Going stronger and stronger
@@ROYALASPECTS Congratulations man !!! Stay healthy :)
I used to weight 290+ and now I'm at 220's and dropping, this shit is so motivating, thank you.
really? cuz im trying to buy these punxhing bag
@@myonlybunga I have a light boxing bag and it still works
fiqq it will work even if you just shadow box without gloves or a bag. The whole trick is getting up and getting moving
How many months did that take to achieve?
@@C.nto7 I dont have a really heavy bag and these workouts work great for me
Thanks Nate, I have been doing your 30 Min. HIIT workout 3 times a week for 2 1/2 months and have lost 28 pounds and I am 60 years old. Going to incorporate a kick boxing workout on the off days. Thank you bro.
Absolute unit
Where did you get the kickboxing workout?
What kinda 60 yr old says "bro" ?
kuqi bro has been around before you were born bro.
60?
I'm getting back to my Muay Thai traing after an injury and have done this workout to rebuild my cardio. It's awesome! Thank you!
I know this is an old video but I’m 13 and I’m starting to do boxing. This is the only video that really helped me and I’m going to consistently watch this video for my workouts. Thank you so much man!!
Aye bro I’m 15, almost 16, and I’m watching this while training too, keep it up homie.
Y’all got this. Started at the age of 19 for me. You yungins are gonna be great
@@ethanentze1068same me and my brother just start too im 18 and he 11
@@ethanentze1068 Lol you're also a 'youngin', lad
@@musa4747 thank you my friend
For those who like to listen to music while they do the workout...
B= body
Round 1 (3x)
1-1-2 (60 seconds)
Cover 1-cover 2 (30 secs)
Rest
Round 2 (3x)
2-5-2
Duck right Duck left
Rest
Round 3 (3x)
3b-2-3-2b
Double jab
Rest
Round 4(3x)
Freestyle inside
Work outside
Rest
Round 5(3x)
4-6-3
1-2-1-2
Rest
Round 6(3x) (gloves off)
Split lunge bag push (back knee 1cm off ground)
Hold lunge
-end-
Great workout!!!
Grizz I think that Round 3 is written incorrectly. It looks to me like it's 2-3-2B-3B. He never throws the same hand twice. Right?
Thanks
Grizz t..thanks
Grizz ty bro
@@hoyasfan459 that was the same i think.. its 3b 2 3 2b
ROUND 1:
3 Sets
1-1-2 for 60 seconds (Left-Left -Right)
1 cover 2 cover for 30 seconds
ROUND 2:
3 Sets
2-5-2 for 69 seconds (right punch-upper cut w left-right punch)
Duck-Duck for 30 seconds
ROUND 3:
3 Sets
3b-2-2b-3 for 60 seconds (Body-Head-Body-Head)
Double Jab for 30 seconds (left hand)
Round 4:
3 Sets
Freestyle Inside for 60 seconds
Workout Side for 30 seconds
Round 5:
3 Sets
4-6-3 for 60 seconds (right body hit-right upper cut- left hit)
1-2-1-2 for 30 seconds (left-right-left-right)
Round 6: Gloves off
3 Sets (switch legs after each set)
Split Lunge Bag Push for 60 Seconds
Hold lunge for 30 seconds
WORKOUT COMPLETE
69 seconds
@@randomasmrchannel2901 nice.
u r the ultimate chad
One mistake. Round 3 is 3b-2-3-2b. So body, head, head, body
@@hollywoodbb It's actually 3b 2 2b 3 so body, head, body, head
This is by far the best format for these videos. I started heavy bag hitt boxing to this video around 5 years ago and I keep coming back to it. Please make more in the same format
This is exactly what I was looking for. Just got a heavy bag a week ago and have been doing little drills here and there. This 30 minute workout is something I can pop my ear buds in with and just go and not have to worry about listening for my exercise timer
Legend has it that the 1-1-2 routine inspired Queen to write “We will rock you”
mace portier now I can’t get the song out of my head. Lol.
... Queen to write we will rock you
Do you mean a real queen or someone that is royal enough
Alexander Y dude queen is the name of the band who made the song
You've won the internet today. 😀
He makes me grin when he says, "C'mon, get moving".
It's as if he can see me through the computer monitor.
😂
No joke !! He starts motivating right when I need to hear it most
It’s a great work out. I enjoy the small breaks of rest and high intensity, it helps me start my day right. Thank you for the content!
Absolutely obsessed with this man. Workouts that have made me fall in love with boxing. Actually addicted to this and working my way through his other videos. 👍🏼🙏🏼
Great workout got my shoulders burning! I would recommend adding 10 seconds before you start a new round where you demonstrate what the new combo is going to be. For newer boxers that don’t know combo numbers it might be confusing
Yeah bro dat shit was hard I just started throwing punches when I didn’t know what to do🤣
Yup, new boxer here agree, 10 sec to see what we are gonna do
Yes def. please can we have punch names or demo before!! Apart from that great coaching and killer wo 🙌
Yes to the added 10 seconds and demo before😁🙏
Totally. I'm also French so I didn't know what a 5 was
**Finishes last exercise**
Nate: “Now stand.”
Me: **Lays on floor in fetal position**
hahahahahahaha...😐
😂 same
First day... that was me at the end lol
When he says "alright now let go of the bag and hold it! HOLD IT", .... "are you ducking serious?"
Just tap it light and save your energy. That's what I do. Speed and stamina gets built up throughout the course that way. At least for me. Light taps then medium and even hard as hell hits on last ten seconds. Much easier to complete.
Thanks! Working my way through the heavy bag videos. Was great during the worst of pandemic isolation and now good conditioning for BJJ. Love ‘em!
Back in it, Solid session to kick off the new week! Thank you, Nate!
2nd day on this and I’m feeling muscles I didn’t even know existed
Keep going!
It's been a month. Please tell me you haven't given up!
Let me know more.
😂😂😂
another one bites the dust
this shit is hard
I’m doing this for 30 days straight I’m on day 3 wish me luck
Good luck bro , im on day one!
Good job!!
I think you just gave me a challenge. Thank you ☺️
Day 3 here also
day 1 here, good luck!!
Fantastic Nate. Almost 62 years old and this continually inspires me. Thanks so much.
Man!!! This is a life changer!!!! Just got my heavy bag fitted on the back deck and just did my first go of this and when I’m saying I have NEVER sweat like that! Wow!!!! Can’t wait to make this a part of my routine!!! Thanks so much!
Watching this while eating cheese puffs on the couch.. boy what a work out.. I'm exhausted
pug lord 🤣🤣🤣
pug lord i
LOL!!!!!
pug lord lmao!!!!
Cairo?
awesome workout during these quarantine days. The last round I felt it a bit weaker but great overall
how is this guy verified
👀👐Wooaahh look out everyone we got some badass es over here
U play with stuffed animals
Luis Arbulu my body hurts only made it 13 minutes in
I just completed this workout for the first time, had to take some water between rounds, but wore me out. Try again tomorrow. 😁
Absolutely amazing. Thank you. Just what I needed.
Thank you. Great simple effective combos.
COVID had me convincing my husband to set up his heavy bag for me, the one that has been in the garage for years because I am not going to a gym anytime soon and I needed to do SOMETHING other than running. I'm a former elite runner(qualified for the Olympic Trials in the marathon) in the mood for something different, and let me tell you, these workouts have whooped my arse. I've had some difficult workouts in my lifetime, and as I discover Nate Bower's workouts, I'm realizing different levels of hurt I've not experienced. I am loving the process, and am excited to see the results as I continue these workouts.
I am 67 years old and started boxing a year ago. Because of COVID the gym is closed. I found this and just finished my first work out along with the video. The format of the video workout is great. The coaching along the way is fantastic. I am sweaty, tired and sore. I am sure I will have screaming muscles tomorrow when I do this again. Looking got forward to joining your other video workouts. Thank you!
Loved it. Never have been drenched in so much sweat in any of the exercises I previously did.
I had to stop in the fifth round for a couple of minutes and then I completed de workout. The lunges were hell! Great chanel you have! Greetings from Chile!
Uh ok
Bro those lunges was the hardest part for me I couldn’t do em 😂
@@bdgctruz5786 lol for me too
I can't even maintain the right lunge form.
How long are you resting normally between each round
Just got a bag for home (thanks Covid-19) taught myself a few things, then found this. Amazing!!! Thank you!
exact same here bro
@@ollie620 I've done it 3 times now, incorporating it with an ab workout or something else. Even did a smaller modified version of it after a run. I feel amazing. I'm gonna try his others soon.
@@BryonSchultz good man, your gonna come out of isolation a boss
Same thing here man
Heck yeah. I’ve been meaning to polish up some boxing skills. This was great.
This worked so well! Thank you!
As a beginner with no bag, this was absolutely fire 🔥 I think you spaced everything out perfectly and the burn in my arms only shows progress
I’m a 5’ 2” female (Aka, I’m hella small) who just started getting into boxing. I’m super excited to give this workout a try 💪🏼
Sameeeeeeeee
Damn you are short...
Same I’m 5’1”
That's actually not bad height for a woman
You go girl!
If anyone remembers me, I commented here for the first time around August of last year, and I was keeping up with this for a good 2-3 months ( I stopped because I started going to the gym ). And since everything is closed now I decided to start again ( started yesterday, just finished day #2 now ). And I can say that I am pretty much dead. ( I wanted to give up at the end but I kept telling myself "why stop now if you came this far" and that's how I stuck with it. I plan on continuing with this, so I will try to keep you guys updated if anyone's interested.
Thanks Nate,
Cheers!
Keep it up big dogg!
Updates?
Any update
@@mexicanburrito6834 well I am trying to do it twice a day, once in the morning and once during the day as like an extra thing. I also started using the skipping rope and some weights that I have :)
Dudefrihni have you made any progress this month
Still love coming back to this one.. killer ending
The best finisher in the HIIT boxing game 🙏🏽
Thank you! I needed that encouragement AND that push. "Do NOT let that back knee touch." I didn't think I could make it, but I did!=. 🙏🏼
Respect to this man when he said "cmon, guys", he mentioned ladies and kids too.
Me: This workout isn’t too bad like some of the people have commented
Split lunge: Hold my beer
As soon as I got on one knee my legs cried😂
Hey Mo, these routines are as hard or as easy as YOU make them.
Loved the naration here - it kept me going! I'm injured so I modified the workout to do it from bed and the narrated coaching really helped me stay in it, not give up, and not think about how I might look in that situation - even though I know it makes me look like a fighter. Thanks for the great video.
Just got the my first punching bag of my life last week at age 30, this was hands down one of the best workouts ive now ever done. Cudos.
William Selk I'm hoping to get mine next week and I'm 63, lol
Ur not even old bro
Gonna be honest, I’ve only made it halfway through so far before half assing the rest (I watch this vid 3x a week) and today I got all the way through doing everything, so thank u for posting and helping me get in shape a bit lol!
Teen suicide fucking slaps man
@@sellingpetrol663 facts bro
Love your work Nate, freaking awesome!
Exactly what I need after work, solid! Thank you, Nate!!!
What i also loved is the end with him resting, it shows that he is just as human as the watchers of this video and that we as humans can push through
This was AWESOME. I’m finally done having kids and felt comfortable giving my bag a try, especially after doing an introduction to shadow boxing course. This was exactly what I’ve been looking for. The 30 minutes went by in a heartbeat and it was the perfect ratio of high intensity, lower intensity , and rest. Will be doing this again!
this is amazing!!! thank you so much!
Started doing Nate Bower boxing about 2 months ago. Familiar with boxing already. Seeing more definition and gaining additional endurance. Love HIIT boxing. Thanks Nate.
Yikes! That split lunge at the end gets me every time!!! Haha I love it man! You encouraged me to buy a new heavy bag, thanks brotha!
Hey man.. So I've always had an anger problem since I was little and fight sports helped me to channel it and really be able to control not only my anger but my aggression as well. Only problem is no matter how much I used to train I never got tired out always had a little left in the tank. I did my normal weight lifting routine and did this after, and you tired me out bro. Thanks and keep up the good work!
First time trying hiit and I felt like I did decent. Not in the best shape so I really struggled on the lunges, but I’m looking forward to getting there. That being said, I know that it’s not a one and done so I really appreciate the encouragement throughout the video.
I'm a 53 year "young" female, and just completed 6 rounds. NO MORE EXCUSES ! Thanks for the workouts Nate! I'm rehabilitating my knee so I've not been able to run lately. But these heavy bag and shadow boxing workouts are the money! I"m sure the workouts are much better overall than running anyway! :-)
Cycling through your various bag workouts is dramatically improving my fitness, not to mention it so much more fan than just the gym or cardio. Thank you
Great workout!!! I haven't done much exercise for a long time but found this workout exhilarating and even if you can't keep up with the moves, as long as you keep moving you are working it. Just what I needed thank you
Solid way to start the new week, thank you Nate!!
This routine nearly killed me, and I love it
Nearly ??? It actually killed me
@@kerrychen3015 well after that lunge hold, im just waiting for a doctor to come call the time of death. happy too see theres youtube in the afterlife.
@@NateBowerfitness please tell me how many calories do I burn? I am weigh 124 kgs??
@@stephenhaval6769 you can go online and see how much you burn a day , go to BMR calculator
@@hihi-bx2bo I mean how many calories do I burn doing this exercise?
Just completed it for the first time. Intense. Loved it and will be adding to my workout regimen. *typing this while lying on the gym floor*
Back into it! Solid start to the new year, thank you Nate❤❤
Happy new year!!
Smoked it! Thank you, Nate
I am a girl. I am learning to box by myself. You know... Corona.
Your workouts helpet me so much. THANK YOU FOR EVERYTHING!!!
Goodluck and keep doing your best
That's was a great boxing workout! Sometimes I can't get to the gym. This 30 did the job! It's my new favorite heaybag workout! I'm 38, my next fight is in 3 weeks, keep strong!!!
@@NateBowerfitness do you know how many calories this burns approx
Awesome! Thank you, Nate!!
These sessions are the business!!! Thank you, Nate!!
Loved this session
This has become apart of my 30 day routine. I love it! It wears me out. I work overnight and get off to this and rest is always around the corner.
27:36 At the end of round 6 the workout where ur leg can't touch the floor that made me so mad because it was hurting my leg so hard but that anger that I had just made me stronger after that I just couldn't feel my legs no more
Awesome workout Thanks man!
Great workout! I have trochanteric bursitis and most of my normal workouts are not able to be done right now. This will allow me to keep up with my fitness while I recover. Thanks so much!!!
Just got back in to hitting the bag, turned 60 back in July, and your video got me motivated. Thanks.
This was perfect! I’m a beginner and I’m feeling the exercises throughout
Everytime I do this routine, when in the last 3 seconds you say “fight it!” It really inspires me!!
Currently training for a marathon woke up and it was a tsunami out. Went through this workout instead and confidently gonna say this is gonna be apart of my weekly routine!
Never gets old this workout. Always challenging at a high intensity
This is my favorite HIIT workout ever in TH-cam! Your voice coaching during the video is A M A Z I N G - it helps me to get beyond the normal level of stamina every time I do it. thanks so much!
Hey man, I'm a PT and gym owner pre-COVID shutdown of gyms.
have been doing this workout myself in the garage and sharing your video - this bag workout is incredible. Thank you!
Absolutely loved that workout!
2 weeks in, 6 days a week. Went from barely getting through the workout and doing 20 seconds on the final lunge to managing a lot better on the workout and getting through the first minute & 3 seconds of lunging. Hoping to get through it all in a week or so. Thanks!
THANK YOU!!Since I can't get to the gym due to the COVID-19, I bought a heavy bag and found your HIIT Boxing. After two weeks of not hitting the bag, I feel energized again. LOVE IT!
Great workout! One of my favorite go tos for boxing!
Good to be back on the saddle! Thank you Nate❤
Great workouts. We are doing the 30 and 45 minute sessions in my garage. Thanks so much
That ad is actually perfect. First time I’m happy for one because I have time to take my gloves and wraps off lol
curse me adblocker -_-
Amazing, great HIIT workout, I’m dying inside and out 💪🏻
this honestly is such a dope workout, love the smile at the end right before you stand up, says it all, thank you for this video
11:35 "at this point in the work out is where you start to warm up"
😢
Haha I’m dying at that point 😂
i think he means warm up by really being awake and focused. all loosened up and ready to go harder.
not necessarily like “the start of the workout begins now”
I do this workout outside, during the middle of winter this is literally the point when I actually start to feel warm 😂
dude i was dead after first round
Love these workouts and your voice talking me through it like you’re standing right next to me!
I am a weightlifter and a distance runner and you earned my join with this one
Can’t believe this shit is for free, got a nice high and then got a great workout, thanks for this bro, new sub and im going to tell my fellow sparring mates 🤙🏾
So happy to be back in it! Thank you Nate❤❤
1st time attempting this workout today, took me longer than 30 mins but one hell of a workout. Thank you !
Natty at least you completed it, I'm afraid I won't be able to complete 10 -15 mins it and I workout with weights regular.
I was with him until those damn leg burners
Luminous Kombo lmao nice dude. Yeah dad pressure can work wonders😂😂
This was soooooo good!!!!
Yass!! Feeling the love, and the pain😂😂😂😂 thank you, Nate!!
first video i’ve seen and this workout was amazing. i’m recommending it to my friends thanks for the workout💪🏼
3 years old but an absolute gem of a workout. Nothing but love from me! My favorite part was the mix up at the end with the lunges. I would really enjoy if you had lots of mix ups in your vids!