Boxing
Boxing not only aids in releasing pent-up energy but also strengthens the upper body and core while burning 500 to 800 calories in an hour.
Target Muscle Groups: Boxing primarily engages the upper body, including the arms, shoulders, chest, and core muscles.
Starting Position and Steps:
- Begin with a proper boxing stance—feet shoulder-width apart, knees slightly bent, and fists up to protect the face.
- Learn basic punches (jab, cross, hook, uppercut) and footwork (forward, backward, lateral movements) while maintaining proper form and coordination.
Sprint Interval Training (SIT)
SIT, similar to HIIT but with greater intensity, involves short bursts of maximum effort followed by longer recovery periods. This regimen can burn 100 to 200 calories in 15 minutes. Engage in sprints—running, cycling, or jumping—at maximum effort for 30 seconds, then rest for three minutes before repeating.
Target Muscle Groups: SIT workouts engage multiple muscle groups, emphasizing cardiovascular endurance and explosive movements.
