Most EFFECTIVE 30 Minute Boxing Heavy Bag HIIT Workout

what's up guys it's Nate for me if our Fitness  thanks for checking out my channel and in this   video we're gonna hook up a 30 minute heavy  bag hit video we're gonna crush a workout   all the way through for 30 minutes all you need  is your wraps obviously a pair of boxing gloves   there you go both sides you need your wraps  a pair of boxing gloves and a heavy bag but   check it out if you don't have a heavy bag it's  all good you can listen to the audio and you   can just roll through it channel boxing doesn't  matter you'll still get a good sweat but I can   guarantee you if you're gonna fall out for the  one-minute pieces you don't necessarily need a   heavy bag obviously it's just nice to have cuz  that's the whole idea of the workout alright   guys hand wraps on glove up let's get focused  and here's the explanation of how this video   works alright guys so here's how the video works  we're gonna do one minute on and then 30 seconds   at moderate pace that's one minute on 30 seconds  at moderate pace for the second exercise so for   each set we have two exercises we're gonna do  each set three times so if it's a one to one to   maximum we might do a cover to cover one at a  moderate pace non-stop we're gonna go through   a whole bunch of sets really value guys in I'll  give you a little bit of audio feedback through   all the way through the workout so you know  exactly what to do we'll have a little bit   of a break halfway through and then we'll keep  going remember the idea of hit workouts is a   little bit of rest and a whole lot of intensity  so get ready get those gloves and hand wraps on   let's get ready to go to work alright guys let's  do it round ones coming up you should be in front   of the heavy bag your hands wrapped ready to  go we're gonna get it your 30 minute hit heavy   bag workout you have one minute a 1 1 2 power a  cover 1 and cover 2 as your secondary exercise   for 30sec all right walk up to the heavy bag  get ready to go to work go 1 1 2 1 1 2 1 1 2   work that combination maximum for one minute  I'm going to push you through the whole time double jab cross double jab cross keep your eyes  on the target let that right hand rip but that   double jab rip or half way through doesn't  mean you're slow down it just means that you   stay focused and you always think of picking  up on keeping the tempo maybe three rounds of   these two combinations before I move on to  our next set 15 seconds keep your pace come   on focus on your target and second stay down  in one 1/2 pound through there's no rest here   cover 1 cover to go so you're just moving here  mentally preparing for your next set cover 1   cover to cover to cover one doesn't really matter  ten seconds before we go hard again here a second   set of 1 1 2 still keeping form ready for your  second set hard Gulf 1 1 2 1 1 2 pound through one minute max intensity you only want to  save a little bit and I mean a little bit   you go to the brink of failure every  single set halfway don't worry about   your last set don't think about your next  set stay down then keep punching 15 seconds time block 1 block 2 right away go you can think  of this as kind of an active recovery you can   think of this as just another movement and they  get really fit even your recovery piece you can   pick up the the tempo a little bit 10 seconds  before we go for your final set of this combo   then a day its effort guys ready full out go 1 1  2 1 1 2 1 1 2 max now find more energy that you   have been you had your first to run find more  energy than you had within the first two rounds come on keep pushing and not slowing down maintain  your intensity halfway and keeping control you   don't care about your last round you don't care  about what's coming up you're digging in right now 10 seconds come on three two one last set of cover 1 cover to  go cover 1 cover to cover 1 makalah - just   keep moving for 30 seconds and even here I think  breathing breathing is always important reason   will help you recover it'll help you stay  focused they'll help you develop a pattern   error arrest all right coming up you have round  number 2 we wrote a 15 second rest here alright   and a round number 2 you're gonna hit a 2 5  2 for your one-minute combo that's a 2 5 2   for your one-minute combo and your 30 second  moderate piece is a duck right duck left a   duck right duck left alright - 5 - aggressive  duck right duck left light ready go - 5 - bang   it out now you see I'm barely touching the  heavy bank you at the Opera cut especially   with this type of hits work I don't want to  kill my wrists and my shoulders on the heavy   bag come on push through if you're seasoned  on the bag then you can let er rip of course   if you're a beginner graze it until you're  more comfortable to leave it on the bank halfway come on two five two  two five to twenty seconds ten seconds three two one duck right duck left no   punches just move and duck you can stay  in one spot you can move left to right ten seconds ducky right ducky and left  ducking left ducking rights go to five two about to rip still strong effort halfway keep digging come on guys when  I say come on guys you know how much   he's telling what the fellas I know  ladies work they're killing this work   out I know you're out there killing it so  come on put some energy into that for the   last 15 seconds I don't care men women  kids it doesn't matter go to work your   maximum potential based on your experience  period 5 4 3 2 1 good doc right doc left keep going ten seconds you go through your next set of this  which will be our last set of your - five - ready   go come on dig in find more energy in their  first two sets and really you should be able   to your work and not higher than usually and  really you're working out hard that you really   can't find the energy in the first two rounds  but somehow you do alright somehow you do and   you work a little bit harder two five two two  five two two five two come on thirty seconds left they'll imagine five percent more exertion  and that's where you live right here come   on five percent more I said five percent  more come on get in there ten seconds five   seconds three two one doc right doc left  thirty pick up your ducks here a little   bit at this point the workouts where  you really start to warm up 15 seconds five seconds beautiful set number two done let's  go into round number three and a round number   three as you get more and more attired which  is why hit trains beautiful because everybody   who does this will be tired and if you're not you  got to push a little bit harder you're one minute   piece is a three body two to the head a two to the  body three to the head in your 30 second moderate   piece is a double job moving around it's one a  heart three body to head a heart to body three   head ready go pull pull pull pull right so you  think about that different levels every time now changing levels with power  speed aggression controlled   aggression so make spots and beautiful an  aggressive [ __ ] shoulder come on dig in taking ten seconds five seconds and go double jab keep working a double jab less intend to go get ready think about your  next set your second set of three ready go where it starts to hurt I told you but it doesn't  matter drive come on go through that heavy bag   dig find energy halfway there last sets don't  matter your next set doesn't matter let's go fifteen seconds come on five seconds stick with  me three two one yes a couple   jabs now you know I'm tired too you know I'm tired these workouts are legit no matter how  experienced you are how many times you've   hit a heavy bag if it doesn't matter  it's like stairs no matter how fit you   are stairs will always get you because  you'll push out a little bit extra it's   and make it work alright let's go three  body 2head 3head two body max let's go you dig it halfway guys we're doing this with somebody make them push  at your pace you can definitely do this with two   people 15 seconds 10 seconds make them follow your  page follow my pace let's go dig in I messed up I   reset you can do that just don't do more than  once let's go double jab measure if you're in   a fight you just pushed hard you need to be able  to work your way with some defense of offense push   somebody off you with that double jab so get it  out there what if you have to close the distance   when you're tired get it out there you have an  aggressive fire keep them off you get it out there   all right good job guys next round round number  four again as you get more fatigue stuff gets   more real remember every time you do this you're  gonna do a little bit better that's the whole   concept you can do a little bit better but still  maximum effort each time your one minute will be a   freestyle inside so I want that front foot afford  foot earn at the bank and 30 seconds step out just   work the outside all right inside freestyle  one-minute aggressive step out 30 seconds go they're digging into the body digging it up to  the head different angles working inside let's go halfway don't let them see you suffering show  them different punches head body body   head they don't see you they don't  see you're tired come on ten seconds work outside and those hands back train yourself to bring  your hands back while you're tired little head   movement showing different looks ten seconds  we will back into set number two of this piece ready step inside go to work come on show speed show power show  determination inside different looks less than half way to go come on guys I want  you to push through show me five percent more   dig in 15 seconds you need to be able to to react  when you feel your opponent slowing down you need   to be able to push a little bit harder to take  advantage come on ten seconds they're slowing down   you're not work outside one twos two three twos  whatever you want work outside get your range back ready next go inside dig harder this round you know deal five 5% come on halfway guys dig in show me  a little more come on break down the   body you get to the head get to the head  to break down the body to open up a body five seconds time work the outside last one come on work the outside only two rounds to go after this  one one boxing then we have a little mental piece   for you at the end 30 seconds done round number  five all right this one again we're gonna work   from the inside with this one on this we're  gonna throw a four six three and then one two   one two all right four six three that one-to-one  two's crush this get ready one minute four six   three go again I'm not making massive amount  of contact with that right uppercut if you're   experienced on the bag we want to do that I  leave that up to you tap tap tap tap tap tap   tap tap tap is where you kind of want to work for  six three all the way through one minute halfway stay nice and low let those hands go I'm almost there guys come  on push keep pushing 3 2 1   1 2 1 2 move around 1 2 1 2 bring those hands back ready power one minute let's go 4 6 3 4 6 3 Moe punch power speed half way  momentum strength endurance we   need it all breathing 20 seconds 15  seconds come on 10 seconds the next   set doesn't matter let's go five seconds and  time very good one two one two keep pushing again still focus on some movement  still focus on keeping your hands   up keeping your breathing strong  working a little bit of a pattern slight active recovery down this  last set on this round I want to   go max ready go pop pop pop pop / we  can three punch max velocity on each thirty Seconds come on guys push with  me what's harder than me if you're in a   gym there are people there's children you  can work harder than them inspire them to   work as hard as you're working that's what  you've got to do if you don't care do your   own thing but do it at a solid pace come on  five seconds nice all right one two one two   or finish strong after this thirty seconds for  your gloves off won't hit your last set come   on now ten seconds the drops can come off I'm  gonna burn your legs a little bit five seconds all right gloves are off what's gonna do here  is get into a lunge position in front of the   heavy bag and the bank should be able arm's  length away from you okay that back knee is   off the floor one centimeter you're gonna  push the bag ball in a split lunge then I'm   gonna hold that lunge position for 30 seconds  it's gonna burn but I want you to stay with it   ready push like that bring it back in your hand  stay on the bag the whole time my back knee is   not touching exhale exhale every time you push  exhale exhale keep your body as still as you can bring the bag back that a touch her torso   and accelerate forward then  stop it and bring it back okay halfway in a good strong pace do not stop fifteen seconds that Express on my face is no joke ten seconds touch accelerate forward stop it  pull it back in three two I call the bank stay   there stay here let go the bank doing all of that  back knee touch do not let the back need touch   squeeze the front quad breathe fun energy from  anywhere do not let the vacuum touch 10 seconds   stay with it you are good find the energy do  not touch two one stand beautiful switch legs ready go come on exhales you push but the bag cut  your torso accelerated forward touch push touch push touch pitch halfway  stick with it you know what the first one   without like you'll feel it one more time on  this side and we are good to go 15 seconds   come on guys stick with it come on do not stop  pushing do not the back knee touch five seconds release the bag hold it come on you are controlling their body you're not  stopping your nala in the back meet touch   squeeze that front quad hamstring glute squeeze 10  seconds that's it it's the worst part right here   fight for five seconds fight it to one and stand  awesome work guys legitimately well done okay I   hope you love the workout I hope you're tired  and gassed out make sure you leave a comment   down below to make sure that you guys kind of  give me the feedback and what you thought of the   workout was you know was it intense enough was  it too tense did you get halfway through and if   you did get halfway through don't worry you'll get  to the end well always adapt we'll always achieve   what we got to do all right like subscribe  share and we'll see you at the next workout

Channel: NateBowerFitness

Views: 7,884,745

Keywords: hiit workout, 30 minute workout, hiit workout for fat loss, 30 min workout, 30 min hiit workout, 30 minute hiit workout, 30 minute hiit, boxing workout, punching bag workout, boxing bag workout, boxing hiit workout, hiit boxing workout, heavy bag workout, punch bag workout, boxing workout with punching bag, 30 min boxing workout, boxing heavy bag workouts, boxing hiit, boxing punching bag workout, boxing workouts, 30 minute boxing workout, boxing exercises, hiit

Id: kbgkeTTSau8

Length: 32min 1sec (1921 seconds)

Published: Thu Jan 04 2018