21 Min Boxing HIIT Class | Insane Cardio & Fat Burn in Bryce Canyon

What's up everybody? Tommy Cassano, founder of Outdoor Body, here in Bryce Canyon National Park. We have a peak boxing HIIT workout for you. It's going to be 21 minutes nonstop. It's going to be more upper body and core focused.

Welcome to Bryce Canyon National Park. I'm Tommy Cassano from the Outdoor Body. Located in southwestern Utah, the park is an outdoor amphitheater carved into the edge of a high plateau, contouring in irregular eroded spires of red, orange, and white rocks called hoodoos, which Bryce holds the largest concentration found anywhere on Earth. You will be sweating in high elevation up to 9,000 feet, along with numerous life communities, fantastic dark skies, and geological wonders that go beyond description. Join The Outdoor Body in a hoodoo-filled workout in Bryce Canyon. Let's go wild.

Working up to a big boxing combination. We're going to start off with jabs, and we're going to go and build all the way through some rolls, some step backs, some uppercuts. So we're going to start off with 45 seconds of jump ropes, then get into some jabs. It's 7 rounds, 3-minute rounds. They're 45 seconds each exercise. Once again, it's going to be upper or core focus cardio exercise, 45 seconds, then a boxing combination. We're going to be alternating 21 minutes straight. I call this 7-round boxing building up to that combination and getting an amazing upper body core workout at the same time. So we're in Bryce Canyon, we're about to get after it. We got 45 seconds of jump rope in 3, 2, 1, let's go! Remember, on the balls of your feet. You got those wrists turning and burning, baby, let's go! Bryce Canyon National Park in Utah, this place is absolutely stunning. Look at this, on the peekaboo trail, getting that peak workout. Remember, on the balls of your feet, all about rhythm with boxing. Let's go, 15 seconds, 10 seconds, and we got our jabs. Core tight. Sun is shining, early morning here in the summertime.

3, 2, 1.

We just got our jabs snapping. Remember, if you're right-handed, your left leg's forward, you're jabbing with your left hand, you're snapping, coming right back, shadowboxing. Remember, all these boxing outdoor body workouts, it's all shadowboxing, but still you want to be gripping I say like you're holding a piece of glass, so not too tight but not too loose. You're going to be snapping, bringing all those punches back to the chin, elbow in tight.

Let's go, 15 seconds.

We're going hard. It's sunrise in Bryce Canyon.

3, 2, 1.

Hands behind the head, so we have a squat Cross crunch, cross crunch. Activation of that core.

Let's go.

Bryce Canyon, one of my favorite places. These hoodoos formed over millions of years from all the weathering. It's high elevation, so these hoodoos, especially in the winter, they'll freeze at night and unfreeze with the hot climate during the day. Just crazy, crazy weather here on the Colorado Plateau. The lightning and thunderstorms at night are just wild.

Here we go, 1-2, let's go!

Jab cross, finishing off that first round. 1-2, snap, bring it back to the chin. Let's go! Notice that core tight. Remember, on those crosses— cross, hook, uppercut— you're twisting heel, hip, and shoulder. So think of, besides the jab, heel, hip, shoulder is always turning.

Let's go, 15 seconds, 10 seconds.

2, 1.

We got our 2-hop. So boxing stance, 1, 2. This is just for core and glutes. Put your hands on your hips. It's just like that. Then keep your gloves up. A little bit of cardio. Boxing is all about rhythm.

1, 2, 2.

Elbows in tight, always gloves up.

Let's get it.

Breathing.

15 seconds, let's go. 10 seconds.

5, 3, 2, 1.

Here we go. Jab, cross, hook, cross.

We got 1, 2, 3, jab, cross, hook, jab, cross, hook.

Remember, on that hook you're turning heel, hip, shoulder.

1, 2, 3, 1, 2, 3.

Breathing out the whole time.

Let's go.

1, 2, 3, 1, 2, 3, 2, 3, 2, 3.

Elbows in tight. If you got tight shoulders, you might come flare out a little bit. That's all right, just focus on turning that core.

Let's go.

See my foot on that hook? Super important. I turn that over. We got our high plank taps. Here we go. Shoulder, shoulder, hip, hip, shoulder. Shoulder, hip, hip. Make sure those shoulders are directly above the wrists. Shoulder, shoulder, hip, hip.

Let's go.

Hip, hip, shoulder, shoulder, hip, hip, shoulder, shoulder, hip, hip.

15 seconds.

Let's get it, baby. Making it burn. We got the boxing HIIT training. 5 seconds, then we got 1, 2, 3, 4. We're building up this combination. 1, 2, 3, 4. Stick with me, it's gonna be that whole thing until the last round.

1, 2, 3, 4.

We're gonna keep building.

2, 3 4. That uppercut.

2, 3, 4. Turning that uppercut.

Let's go. 2, 4. 1, 2, 4. 1, 2, 3, 4. 3, 4.

15 seconds.

10 seconds.

Let's go.

One more. 2, 3, 4.

We got our squat kicks. Let's go. Squat, kick, alternate.

Squat, kick, squat, left kick, squat, right kick. Let's go. Squat, kick, squat. Let's get it. Core tight.

Using this more of a core than the leg exercise. As you extend Squeeze that core super tight.

Let's go, 15 seconds. Whoo!

Up early here in Bryce. Let's get it, 5 seconds. Then we got 1, 2, 3, 4, roll, Roll.

1, 2, 3, 4.

Remember, roll to the right, roll to the left unless you're left-handed.

4, roll, roll. 1, 2, 3, 4.

If you're left-handed, you roll to the left first.

1, 2, 3, 4. Roll right, roll left. It's just baby movements. 3, 4, roll, roll.

Little sidestep.

2, 3, 4.

Teaching you now because we're going to be building 2, 3, 4, roll, roll. 10 seconds.

3, 4, roll, roll. 1, 2, 3, 4, roll, roll.

One more.

2, 3, 4, roll, roll.

We got a push-up punch. So right here, full push-up, punch out, punch out.

Let's go.

Punch out, punch out.

Let's go!

All the way down, core tight, working on that chest, those shoulders.

Come on, 15 seconds, 10 seconds.

Come on, one more.

Whoo, here we go. 1, 2, 3, 4, roll, roll into that hook, that 3.

Once again, if you're left-handed, it's the opposite.

1, 2, 3, 4, roll, roll, 3. 1, 2, 3, 4. Roll! Roll hook! 1-2-3-4 roll—roll three. 1-2-3-4 row-row hook.

1-2-3-4 roll-roll hook. Let's go!

One-two-three-four roll-roll hook. One more to get there for roll-roll Hook!

Here we go, we're in our wild stance right here, just like that. Knee, knee, that's all we're doing. Knees should be about 2 inches off the ground. We're just keeping that core tight, crunching those knees to the elbows. This is a great core burner. Let's get it. 15 seconds, and then we're building up. We got Roll Roll 3-2. 10 seconds.

5, 4, 3, 2, 1.

Here we go.

So 1, 2, 3, 4, roll, roll. Roll, roll, 3, 2, 1. 2, 3, 4, roll, roll, 3, 2.

One more, let's go.

1, 2, 3, 4, roll, roll, 3, 2.

We got swimmers, so we're on our stomach just like this, keeping it locking out, just stretching like you're squeezing, fighting through that wave. Keep the leg— go sideways, keep the legs up in the top. Remember, with these combinations, go slow at first, and then we're going to build our way to it. You want to get the combination down first. Let's go, we got 10 seconds left. Come on. 5, 4, 3, 2, 1. Coming up, so adding on, we got 3, 2, 3, 1, 2, 3, 4, roll, roll, 3, 2, 3.

Let's go. 1, 2, 3, 4, roll, roll, 3, 2, 3. 1, 2, 3, 4, roll. Roll, 3, 2, 3. Let's get it. 1, 2, 3, 4, roll, roll, 3, 2, 3. 1, 2, 3, 4, roll, roll, 3, 2, 3.

Building up, let's go.

1, 2, 3, 4, roll, roll, 3, 2, 3. 1, 2, 3, 4, roll, roll, 3, 2, 3. One more. 1, 2, 3, 4, roll, roll, 3, 2, 3. Oh, we got our wild squat.

So once again, we're in that wild stance, squeeze, coming up to push-up. More of a wild complex. Let's go, activate the core all the way up, pushing up. Let's get it. It's heating up here in Bryce Canyon. I love this one.

This is great. Let's go. 5 seconds. 2 and 1.

We are adding on.

1, 2 3, 4, roll, roll, 3, 3, step back.

We're just adding a step back.

1, 2, 3, 4, roll, roll, 3, 2, 3, step back. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back. Let's get it. 1, 2, 3, 4, roll, roll, 3, 2, 3 Step back, let's go. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back. We getting it. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back. One more.

1, 2, 3, 4, roll, roll, 3, 2, 3, step back. We got tricep burners, let's go. Right here on your knees, we're burning out here in Bryce Canyon, getting those triceps Let's go, down and up. Let's finish strong on these tries. Couple rounds to go, adding on to that combination. Straight down, straight up. I like you on your knees on this one just because I want you to really focus on those tries and burn out. 15 seconds, then we got step back 4, let's go. 5, 4, 3, 2, 1, popping up.

Here we go. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4. Let's get it. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4. Come on. 1, 2, 3, 4! Roll, roll, 3-2-3 step back for— let's go! 1, 2, 3, 4! Roll, roll, 3-2-3 step back for 15 seconds. 1, 2, 3, 4! Roll, roll, 3-2-3 step back for—

let's go!

1, 2, 3, 4! Roll, roll, 3, 2, 3, step back, 4.

Oh, side plank on the left right here. Crunching, get your elbow touching the knee, keep that shoulder stacked directly above the wrist. Let's go, 30 more seconds. Got our left side, then we're gonna hit our right side after that combination. We got step back, 4, 3, crunching in. Let's go. 2, 1, here we go. Jab, cross, hook, uppercut, roll, roll, 3, 2, 3, step back, 4, 3. Let's go.

1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4, 4, 3. Let's get it. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4, 3.

Let's go.

1, 2, 3, 4, roll, roll, 3, 2, 3, step back, uppercut, hook.

Come on.

2, 3, 4, roll, roll, 3, 2, 3, step back, 3.

Come on, 10 seconds.

2, 3, 4, roll, roll. 3, 2, 3, step back.

4, 3, here we go. Side plank on the right, getting into those crunches. Hands behind the head, crunching up. 45 seconds. Keep the core tight, belly button to spine. Let's go, come on. 15— or we got 30 seconds. Let's get it, Bryce Canyon, burning it up. Keep that shoulder directly above the wrist, crunching in. Whoo! 15 seconds, then we got step back 4-3-2. It's the last of the big combination. Here we go, 5, 4, 3, 2, 1. Here we go, stay with me.

1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 3, 2. 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4, 3, 2. Let's get it. 1, 2, 4, roll, roll, 3, 2, 3, step back, 4, 3, 2, 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 4, 3, 2. Come on, 1, 2, 3, 4, roll, roll, 3, 2, 3, step back, 3, 2. One more, let's get it. 2, 3, 4, roll, roll, 3, 2, 3, step back, 4, 3, 2.

4, 3, 2. Oh, that's a burner. Here we go, we got yoga push-ups. So hands super close together just like this. We're going straight down, straight up, then extend and extend. Let's get it. Straight down, up, extend and extend. Keep those elbows in tight, lock out, keep that balance.

Come on, you got this!

10 seconds, come on, stay with me! One more, here we go, we got our power uppercuts right here, turning and burning, let's go! Keep the core tight, belly button to spine. It's power. Remember, heel, hip, shoulders. Come all the way up. Let's go. We're burning out for round 7 of this boxing HIIT training. Come on, almost there. Burning. Let's go, 10 seconds. All day. Then we got low plank hip dips. So right here, we're getting our low plank right here, dip side to side. 45 seconds, almost there, guys. Our last core, then we're gonna burn out. It's just gonna be 1, 2 1, 2. So remember, that's a combination. 1, 2, 1, 2. Speed, then we bring it back. Let's go, 10 seconds, let's get it. 9, 8, 7, 6, 5, 4, 3, 2, 1. Here we go. 1, 2, 1, 2. Jab, cross, jab, cross. Bring it back. 1, 2, 1, 2. Bring it back.

1, 2, 1, 2.

Bring it back. Burn it out. Power. 1, 2, 1, 2.

Bring it back. 1, 2, 1, 2.

Bring it back. Let's go. 30 seconds. Almost there. Burn it out. Stay strong here in Bryce Canyon. Almost there, guys. Twisting those hips every time. Let's go, 20 seconds left. Let's go, 15. Came this far, come on, keep your core tight. 5, 4, 3, 2, 1, let's go. 10-second burnout. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. That is it, your Peak Boxing HIIT workout here in Bryce Canyon National Park. Remember, you can always do that twice, make it a 40-minute, 42-minute workout. You got mobility before, you got your stretching after. Staying strong, building that endurance, building that outdoor body each and every day. An iconic locations like Bryce Canyon. Thank you for joining me. Please come visit here, Bryce Canyon National Park in Utah, and always leave no traces behind, preserving the land for future generations. I'll see y'all next time in the Outdoor Body Workout, and stay wild.