Boxing can be an awesome way to get your fitness in and have fun while doing it, and also improve your Cardiovascular health at the same time! 

Firefighter Tim says you hear it often: “You need to do cardio to protect yourself from heart disease, burn calories, and lose or maintain your weight.” Well, boxing can help with this, along with Improved Total-Body Strength, Better Hand-Eye Coordination, Decreased Stress, Improved Body Composition, and building confidence.  

Tim shares a workout with us, alongside his daughter, Vera! 

Boxing with a partner has all these benefits, plus you are getting fit together. You can do this with a pair of boxing gloves and some focus mitts. Here’s the workout:

One person will wear the boxing gloves; the other the focus mitts. The partner wearing the mitts will call out the punches that they want their partner in the gloves to throw. They will punch for a 1, 2, or 3 minute round and at the end of the round, they will perform a body weight exercise such as squats or lunges for a set number or set amount of time. After they finish, they start the next round of punching. They can switch who’s punching at the end of a predetermined number of rounds. Here are some body weight exercises for in between rounds:

Squats 
Lunges 
Push-ups 
Planks 
Sit-ups/crunches 
Leg lifts 
Jumping-jacks 

Twitter: @firemantimcfd