07: Boxing Tabata HIIT - 25 Minute Workout | HARDCORE III

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your boxing Tabata hit workout. This is a boxing cardio workout where we'll be working in the Tabata format. So we'll do traditional ciabatta rounds of 20 seconds of work, followed by 10 seconds of rest in four minute rounds. Of course, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Go ahead and just start moving your body. Let's get a quick little warm up. We're gonna keep this warm up short because we are gonna keep this workout short. Everything we do, we're gonna do standing today. There's going to be one little option on our very last circuit where if you want to take it to add a little extra core, you can, but the whole workout is standing. Otherwise that last little part is optional. So all standing, all body weight. So we're gonna keep this warm little mobility through our shoulders, through our upper body, and then we're gonna get right into those Tabata rounds. So Tabata, 20 seconds of work, 10 seconds of rest. Let's do a little step into that side lunge so we can open up those hips as we open up those arms. Big reach up. So we love Tabata because, as I always say, it moves fast, but it moves fast. You gotta pay attention, you gotta keep up, but you are done before you know it. Just right here, a little side shift. Here we go. And the way we're gonna do it today, it is boxing Tabata hit. So we will go every other round. We'll only have two moves each round, but what we'll be doing, let's roll those hips right through here, is doing a back to basics version, then a hit version. All right, so jabs, and then we'll take those jabs a little bit quicker. So you can always just keep it back to basics. It is all about keeping the pace that is good for you. Let's squat it down, hands behind the head. Let's get a little hinge right through here. So your pace, your timing within those 20 seconds. So again, we'll start with one move. We'll go through it four times to get our regular back to basics in our hit. Then we'll switch to a second move. I'll be showing you those moves. Oh, sorry. Right through here. Here we go, team. Let's take it flat back down to that spine and round it up. Looks like this. So don't worry, in between our rounds, you'll get a minute to breathe to keep moving, to catch your breath. Remember, recovery is part of the process, especially when it comes to hit. And that's where I'll talk you through your next moves. Hold it here. You will always have lots of options. The name of the game today and every day is to show up and keep moving. So if you showed up today, you are are successful. Walk it in right here. Just little standing cat, cow. Right through here and bring it up all the way through. All right, so let's shake it out right here. A little tap back. We're going to start with just some basic jabs. Then we'll have some uppers, then we'll have some hooks, and we'll have some things that we put in between. We'll put some kicks in as well. Again, you have options. You do. You do what is best for you. Hold it here. Little stretch over. You want to take that hand down and reach it up. Get that world's greatest stretch. Or you can keep it up a little. Drop it down with the knee, rotate it up, and then switch your sides either from the plank or back to standing. Right through here. Other side. Stretch it over right here. Reach it through or stay up top. All right, so we are starting with your jabs. Go ahead ahead and step it in. Round it up. Watch me here. 20 seconds. We're gonna do our orthodox and our South Pole. So right side, left side, we'll do both sides. We're gonna go back to basics right through here. Then our hit round, 20 seconds at a quicker pace, whatever that means for you. Then we're gonna get our kicks each side. Our hit round is a squat and a kick. You do what is best for you. Let's start with our jabs. Guard up. Here we go. One, two, two. So this is just a little one, two punch. You can keep your feet planted, doing a little pivot of the knees and the hips. Remember, tuck those elbows. Or if you want to pick them up, you can. One, two, core engage. Little twists, strong punches. Bring it back. All right, now we're gonna pick up your pace, whatever that means for you. You can move those feet. You can keep it planted, core engaged, but elbows tucked. Protect your face. Here we go. Hit round. 1, 2, punch or jab and cross. So we often just call it jab cross. That's more of the cardio kickboxing. Sometimes in the boxing world, they just call it a 1, 2, 3, 4, 5, 6. Doesn't really matter. We're getting it all in today for the sake of fitness. 3, 2, 1. And relax. Shake it out. Turn to that other side. So again, we have our right and left, our orthodox southpaw. And stagger it back to here. Same thing. Back to basics. One, two. Join me. Nice and tight, right? As if you were in the ring. Little pivot, little turn, or pick up those feet. It's gonna be over before you know it. 5, 4, 3, 2, 1. Shake it out. Hit round. 20 seconds. Quicker, but still with good form. Core engage. Strong from your back and shoulders. Protect that face. Here we go. Hit round one, two. So what's nice is, I know a lot of times not everybody likes the kickboxing flow. Sometimes it feels too fast. Tabata rounds are nice because you really just do one thing at a time, and you can focus on it and you know your time frame. 5, 4, 3, 2. And breathe. All right, second half of this Tabata, we got our kicks. So I want you to bring that hip forward and push. Ready? Here we go. Push it through. You do not have to get super high. I want you to pull through. Core engaged. Turn that hip in. It can be a push kick, as if you're pushing your opponent out of the way. Or point that toe, little snap kick right up to you. Our hit round, we're gonna add a little squat. You don't want to add the squat. You just keep it right here. Relax. All right, Hit round. Watch me first here. Pull it through. Nice and strong on that kick. Let's add some power. Here we go. Guard up. Squat 20 seconds. Squat, hip push, squat, breathe. You decide how low you want to get on that squat and how high you want to get in on that kick. It can be just here to here. If that's where you are today. Be where you are today. Just get it in. 3, 2, 1. Switch to that other side. All right, so, core engage. Chest open here. Pull it through. We start with that little chamber. Here we go. Take it up again. Low or high, push kick or snap kick, you do you. But think about that core. Pull it through. It's not really our boxing world. It's more of our kickboxing or martial arts world, right? But we love it. There's that heart rate. 3, 2, 1. Let's add a little power for our hit round. Drop it down. Power. All right, let's get it done in 3, 2, 1. This is it for this Tabata. Pull. Breathe. So whenever that Tabata round, that hit round comes around, we go back to basics to nail down our form. Then I really want you to put the power into it. I really want it doesn't have to be speed, but you are upping your intensity for you. 3, 2, 1, power. Catch your breath. That's it, team. Quick sip of water. All right, so you got a minute to breathe. If you want real recovery just here. If you want to keep moving, you can keep that little boxer shuffle or little knees, whatever you want to do for you. But you don't have to watch me here. Our next round, we're going to stagger just like we did with our jabs. Back to basics. We got uppers sometimes. That's our five, six, punch. Right upper, upper right here. Quick ones for our hit round. Nice and tight from the hip, up and under, turn into it. We got right side, left side. Then we've got our kicks. We're gonna lift from the hip. You can go low, you can go high. You can do a push kick. Flat foot, you can do almost like you're stepping into a roundhouse. Our hit, round. Tap and up, tap and up. All right, team, so then we got right side, left side. All right, we'll angle it with both. So go ahead and get set up. Guard is up. We got our uppers. We got orthodox and southpaw. Back to basics and hit. Three, two, one. Here we go. Uppers, upper. Take it up. Yes, you can. And if you want to keep going, the idea with this is 20 seconds, where you go hard and you get that 10 seconds rest. But if you want to keep going through those rest periods on this, you can. Up to you. Three, two, one, breathe. If you can get ready, we're gonna go for it. Quick, quick, quick. Upping the intensity with those uppers, whatever that is for you. Here we go. This is what we often do in those workouts where we start slow and then we double time, right? How many of you did the Taibo from our mood month? Pretty fun, right? Five, four, three, two, breathe. Little boxer, shuffle to that other side. If you want to keep it moving, shake it out. Get ready for those uppers in three and two, one. Here we go. This is why this is gonna go so fast. We're gonna be over before you know it. From the hip, tuck those elbows nice and tight. Think about that core working. We're not rounding here. Shoulders back. Protect that face. 5, 4, 3, 2, 1. Breathe. Shake it out. Up the intensity. Quick uppers, whatever that is for you. In three, two. Hit. Hit it. Quick ones up and under. So I like to move my feet, but you can also just pivot. You can also just take it here. Rolling punches. Up to you. Take it up. I Know I wish I had my music from Taibo. 5, 4, 3, 2, 1. Catch your breath. All right, team, so we're gonna stay angled here. I'm actually gonna stay straight on you do what's best for you. Lift the hip, kick it out, take it down, kick it out, take it down. If you need a little balance. Here we go. Kick and down. So you're from the hip. Getting that oblique again. You can keep it low. If that's better for you, you can take it high. Kick. Getting that hip, getting that core. Guard is up if you want. 3, 2, 1. Shake it out. Here's what we're gonna add. Tap and kick. Low or high? You got 20 seconds. Go for it in three, two, one. Here we go. Tap, side kick. Tap, side, kick in here and breathe low to high. I love the rhythm of this because it really gives me that power. Right? Five. Kick, four, three, two, one. Shake it out. Same thing, other side. We'll start with our kicks, then we'll take that hit with a little tap. Three, two, one. Here we go. Kick. And here, core zipped. Lift from that hip. So it's not a kick from here. It's a lift and a kick. Right? Again. Push, kick, or snap it up to you. Yes. Hopefully you're getting a little mobility opening up those hips, maybe from a tough workout yesterday. Shake it out. Get ready. We're gonna tap and kick, tap and kick. Find that intensity. Take it to a hit round. Here we go. Tap kick. You can just be here, or if you want power, power here at a speed that allows you to keep that good form. Yes, you can breathe. 3, 2, 1. Shake it out. All right, guys, just to stretch out those hips. Take it right here. I know. Stretch out those hips and those shoulders. Love this little cardio mobility. All right, Grab a quick sip. Keep it moving. Feel my heart rate on that one. All right, team, so one more round with our punches, and we're going hooks, right? So sometimes this is our three, four, hook comes up and around. Hook, hook, hook. We start with that. When we go to quick hoods, I don't want you really throwing those elbows around. It's still staying tight. It's not that fast, but you're going quicker. So up the intensity. Back to basic hooks, quick hooks, orthodox southpaw. Then we're gonna take it to a knee strike. The knee strike comes from the back. Not that knee like we're used to, but here, here. So if you're grabbing your opponent and slamming them on the knee, we're gonna start with that. Then we will add a punch to it for your hit round. Punch, punch, punch, knee, strike. All right, so let's start here. Bring it up. We got those hooks in. Three, two, one. Up and around. I like to have this little target again. Pull those shoulders back. Not here. Core engage. Tap core, core. Yes. Three, two, one. Shake it out. All right, remember, we're adding that intensity. This is your hit hook round. It's not all over the place. Just keep it tight, but pick it up. Here we go. Hit, hit, turn. Always keep it back to basics and just up the intensity in a way that's good for you. If you feel like you don't have great form. Slow it down, team. Intensity comes with intention, right? You don't have to be going as fast as you can. 3, 2, 1. Shake it out. Boxer, shuffle to that other side. Get set. Regular hooks. Here we go. Nail down your form on this first round. Up and around again. Sometimes I like to have that target, but you don't have to always protecting your face, not letting those arms go down here. What does that do? That makes us a target, right? If we're in the ring. But that also helps us keep our back straight. Three, two, one. Right, so I'm going to remind you of that one. So you protect your face for the logical reasons if you're a boxing. And also so you keep your back in. Here we go. Hit it. I know one side is always a little tougher for me, maybe you feel it too, but nice and tight. I know. I don't know why this side feels so much harder. Probably everybody has that. If you're ready or a lefty southpaw or orthodox is going to feel a little better, especially on certain punches. Relax. All right, team, take it back to here. So we go knee strike, knee strike. You can go slow or fast. Here we go. Knee from the back. Pull it up. Pull it up so you can be straight on. You can get a little twist with it. It's up to you. You do you does not have to be fast. It can be slow here, but if you want, because we're gonna add Those punches in. 3, 2, 1. Watch me. 3 punch. 1, 2, 3. Knee strike. Join me. Here we go. 1, 2, 3. Knee strike. I know it's quick, so do the best you can. If you'd rather just do those knee strikes, just up your intensity here. Right knee. Punch, punch, punch, punch, punch, punch. Three, two, one. Ha. All right, team. Boxer, shuffle to that other side. Nail down that knee strike. Then we get those punches. Then we get Some water. Bring it up. Here we go. Knee strike. Knee strike. Again. You can take it nice and slow or power it up. Push off that front foot again. This would be, if you were an ultimate fighter, martial arts. You're bringing that opponent towards your knee. Bring it up, bring it up. It helps you to imagine. Go for it. And breathe. Relax. Or if it helps you to get some of that frustration out, whatever it is, use it in this boxing. We got 1, 2, 3, knee, strike, whatever that is for you. Here we go. 1, 2, 3. 1, 2, 3. Knee, straight. Yes, team. What do you got? Get that intensity. Whatever is bothering you today, we're gonna get it out right here. Three, two, one. Shake it out. All right, roll those shoulders. Grab a quick sip. One last round. Team. I told you it's gonna be a quick workout. We're gonna get it done, all right? So let's do it. Watch me here. Here's what we got. We're gonna have a few little combos, but we're still keeping it back to basics. We're going to go jab, cross, slide. One, two, slide. Right? Then we're going jab, cross, hook, upper. Jab, cross, upper. Don't worry if you mess it up. All right, so jab, cross, slide. Jab, cross, hook, upper. Then we take it the other side. Our last one, we're gonna go straight on. We're just gonna go quick jabs, all right? So you can start here or you can go really turn into it. And then we're gonna add a little pop back. All right? So quick jabs. Actually, let's take it quick jabs one side. All right, that's what I meant. I was reading quick jabs, but not like we did in the beginning. All right, so jab, cross, jab. And then we're add a little pop back if you want. Let's get it done. Jab, cross, slide. Jab, cross, slide. Jab, cross, hook, upper. Then we're going quick jabs to the front. Quick jabs. Pop back if you want. Let's get it done in three. In two, one. Here we go. Jab, cross, slide it. One, two. Get out of your way. Out of your opponent's way. Yes. One, two. One, two, one, two. Five seconds. Slide. Three, two, one. Ha. Let's add on to that. Cross, hook, upper. Hook, upper. All right, you don't have to go with the rhythm. Let's get it done. Here we go. Jab, cross, hook, upper. If you need to take it slow, take it slow. You do you, but keep it strong. Cross, upper, 1, 2, 3. Yes, you can. Last one. I know. Whatever it is for you, it feels like those are too different to be in the same round. But it's our last round. Let's do it. Jab, cross, slide. And jab, cross, hook, upper. Let's get it done in three. And two. And one. Here we go. One, two, slide. One, two, slide. So you're advancing, right? That's what it is. It's a jab cross. Advance to your opponent and then take it back. Jab, cross, slide. This is where that quick feet really comes into play. And up. Jab, cross, and slide. Three, two, one. Yes. Watch me. Jab, cross, hook, upper. Just like that. Or jack, cross, hook, upper. Let's do it. Jab, cross, hook, upper. 1, 2, 3, 4. I think that pacing helps me more, so there's a little shift in between. But if you want hook upper, jack, cross, hook, upper, or one, two, hook upper. One, two, hook upper. 1, 2, hook, upper. Yes. Last one. Ah. All right, team, let's take it. Other side. Boxer shuffle. So a little quick. Quick jab, right? More of our kickboxing. Quick jabs. And then we add that pop down. Here we go. Punch. You can go here or quick ones. Because it's only 20 seconds, right? It's just a little jab. Bring it here fast. Bring it back in. Yes. Think about that core. It's quick feet. You can also just step it here. 3, 2, 1. All right, team. So you can go 4, 3, 2, 1. Pop it back, pop it up. Or just keep it all up top. Let's do it. Here we go. Four, three, two, one. Pop back, pop up. Four, three, two, 1. Four, three, two,1. Four, three, two, One. Four, three, two, ONE. Yes, team. Catch your breath. Tap it out. All right, let's finish strong. We are. Here we are doing it. Quick jabs, slower, fast. Here we go. So you can just be here. Single jab or quick. I know this is more kickboxing, less boxing, but we're just gonna go for it. Thinking about our cardio here. Cause that's why we're here, right? We're getting that strength. Three, two, one. Catch your breath. Summon all that strength. Dig deep. So quick. I know you got it in you. Quick ones for four, pop it back. Or you can just do a little squat jump. Up to you. Here we go. Four, three, two, one. Pop it back. Or four, three, two, one. Squat jump. If you don't want to go all the way down, that's an option. Or just keep those jabs. Pop it back. 4, 3, 2, 1. Pop it back. 4, 3. Last one. Pop it back. Yes. Shake it out, team. I know, I know. All right, let's just. Just do some little baby cross jabs as we pull it down. Straight on. Total kickboxing style. Upper. Take it up, take it up. So, you know, I kind of do a mix of both. I have a lot of traditional cardio kickboxing. Like, we've done hooks. And I really like the boxing, too, right? The really get it, shake it out. Tap it right here. I like both. There are a lot of different styles. Again, as I told you during move, Tai Bo and Billy Blanks really started it all. But we've incorporated boxing into our mainstream workouts, and it is fun. Maybe it's not everybody's thing, but this Tabata is a way to do it. Let's get a quick little hamstring stretch. Take it right here. If you can sweep that arm, you need balance. Grab that balance. So please try it. But it's. If you hate it, just find something else. Right? Take it. Other side. Right here. We're gonna keep this stretch super short, so please make sure that you get more of a stretch on your own, that you get that mobility and flexibility work throughout your days. Right? Let's reach those hands forward beyond just what you get at the end of the workout. That's why we build in that active recovery, that mobility and flexibility. But we all need more. And let's be honest, stretching feels good. I'm trying to get you in and out. So we're keeping it short. But of course, if you have the option, get some more on your own. Stretch it here. Maybe that pigeon stretch. Maybe some cat, cow for your back, maybe some of those shoulder rolls. More of this, right? Let's get it done. Don't forget to subscribe to, like, this video. And of course, follow me and subscribe to the YouTube channel so you don't miss a beat and so we can keep making these workouts. And if you're not already, join us in the Body Fit Athletic Club. That's where you get all the extras. That's where you get your own personal trainer and registered dietitian. That's where you get live streams, Q and A's, a nutrition plan, and an amazing supportive community. Do you want to work with me on one on one? Check out Body Fit elites. Thank you so much for being here today. Let's get one big, deep breath in and take it out. You did it. That was your boxing Tabata hit workout. Great job, everybody.