Boxing Full Body Cardio HIIT [NO REPEAT] is a curated workout routine with 30 ordered actions and 30 timestamped video clips. Start with Arm Circles and Arm Swing & Hug. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 21 min 41 sec; rest is listed per action.
Follow in order
Warm-up movement 1: Large circular arm swings to mobilize the shoulder joints and upper body musculature.
Key points
Common mistakes
Shrugging the shoulders or hyperextending the lumbar spine.
Warm-up movement 2: Horizontal arm opening and crossover hugs to dynamically stretch the chest and upper back.
Key points
Common mistakes
Aggressively flinging the arms and jerking the shoulders forward.
Warm-up movement 3: Alternate stepping heel forward, hinging at the hips and sweeping hands downward to stretch the hamstrings.
Key points
Common mistakes
Rounding the spine excessively or caving the knees inward.
Warm-up movement 4: Dynamic single-leg quad stretch by catching the ankle behind while extending the opposite arm for balance.
Key points
Common mistakes
Excessive anterior pelvic tilt or allowing the stretching knee to flare out wide.
Warm-up movement 5: Downward dog position with alternating heel pedals to stretch calves and Achilles tendons.
Key points
Common mistakes
Collapsing into the shoulders or excessively hunching the lower back.
Main workout Set 1 Exercise 1: Standard jumping jacks or low-impact step jacks.
Key points
Common mistakes
Knees caving inward or slamming flat-footed without joint cushioning.
Main workout Set 1 Exercise 2: High knee running or low-impact rapid high knee marching.
Key points
Common mistakes
Leaning backward to compensate or insufficient knee lift height.
Main workout Set 1 Exercise 3: Semi-squat agile in-and-out quick footwork.
Key points
Common mistakes
Standing too upright and losing athletic stance, or sluggish foot transitions.
Main workout Set 1 Exercise 4: Lateral shuffle combined with a high-to-low rotational woodchop movement.
Key points
Common mistakes
Swinging only the arms without core rotation, or crossing feet and tripping.
Main workout Set 1 Exercise 5: Boxing jab combo followed by an uppercut (switches stance at 25 seconds).
Key points
Common mistakes
Limp wrists upon impact or standing completely upright without hip engagement.
Main workout Set 1 Exercise 6: Standing crossover knee-to-elbow crunches with hands behind head.
Key points
Common mistakes
Yanking on the cervical spine with hands or hunching shoulders forward.
Main workout Set 1 Exercise 7: Front-to-back scissor jumps or low-impact alternating split steps.
Key points
Common mistakes
Splitting legs too wide into deep lunges or excessive vertical bobbing wasting energy.
Main workout Set 1 Exercise 8: Lateral side squat jumps or low-impact lateral step touch squats.
Key points
Common mistakes
Bending at the waist instead of squatting, or knees tracking past toes excessively.
Main workout Set 1 Exercise 9: Full burpee jumping or stepping back into plank, followed by standing knee tuck jump/march.
Key points
Common mistakes
Sagging hips during the plank or allowing knees to cave inward during takeoff.
Main workout Set 1 Exercise 10: Squat jump with rotational hip twist (or low-impact squat pivot). Followed by 60s halftime rest.
Key points
Common mistakes
Landing with stiff locked knees or losing balance during mid-air rotation.
Main workout Set 2 Exercise 11: Lateral shuffle steps into a deep side lunge touching the floor.
Key points
Common mistakes
Lifting the lunging heel off the floor or excessively rounding the back.
Main workout Set 2 Exercise 12: Isometric/low squat hold while alternating step backs.
Key points
Common mistakes
Standing up completely between steps or allowing the front knee to wobble inward.
Main workout Set 2 Exercise 13: Alternating front high kicks touching opposite hand to toes.
Key points
Common mistakes
Slumping shoulders forward to reach the foot or violently kicking past safe flexibility limits.
Main workout Set 2 Exercise 14: Simulated boxer jump rope (two-foot bounce first half, switches to running step at 25s).
Key points
Common mistakes
Swinging full arms from the shoulders or jumping excessively high.
Main workout Set 2 Exercise 15: Lateral traveling high knees or quick high-knee side steps.
Key points
Common mistakes
Leaning excessively to one side and losing balance, or clumsy inconsistent footsteps.
Main workout Set 2 Exercise 16: Sprinter lunge to explosive high knee hop/step (switches side halfway).
Key points
Common mistakes
Wobbly front knee or arching the lower back excessively upon takeoff.
Main workout Set 2 Exercise 17: V-sit seated position (feet elevated or heels lightly touching) with alternating cross punches.
Key points
Common mistakes
Collapsing into the lumbar spine causing lower back strain, or shrugging shoulders during punches.
Main workout Set 2 Exercise 18: Supine alternating knee tuck into straight leg raise with toe reach.
Key points
Common mistakes
Arching the lumbar spine off the mat or rushing the descent without core control.
Main workout Set 2 Exercise 19: High plank (or knee plank) alternating front hand floor taps and cross shoulder taps.
Key points
Common mistakes
Excessive hip rocking from side to side, or sagging hips into hyperextension.
Main workout Set 2 Exercise 20: Plank position driving alternating knees toward the chest (fast or tempo climber).
Key points
Common mistakes
Piking hips high into the air or letting the head drop forward out of spinal alignment.
Cool-down movement 1: Supine snow angels sweeping arms along the floor to release shoulder and chest tension.
Key points
Common mistakes
Shrugging the shoulders or severe rib flare.
Cool-down movement 2: Supine alternating knee hug to active straight leg hamstring extension.
Key points
Common mistakes
Aggressively pulling the leg into painful joint hyperextension.
Cool-down movement 3: All-fours quadruped forearm and wrist stretch with fingers pointed backward toward knees.
Key points
Common mistakes
Heels of the palms lifting off the mat or exerting excessive force on the wrists.
Cool-down movement 4: Quadruped thoracic rotations opening one elbow/arm upward to rotate the upper back.
Key points
Common mistakes
Shifting hips sideways or forcing rotation through the lumbar spine.
Cool-down movement 5: Flowing from prone cobra stretch into downward-facing dog for full-body extension.
Key points
Common mistakes
Shrugging shoulders into the neck or crunching harshly into the lower back.
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