Hey boxers! Mitt Queen here, your boxing coach and cardio boxing expert. Today, I’m breaking down a high-energy workout to supercharge your cardio and improve your technique. Whether you’re new to boxing or a seasoned athlete looking to level up, this one’s for you!
The 30/30 Cardio Technique: Build Endurance with Interval Training
Interval training isn’t just for running—it’s perfect for boxing too! My go-to cardio technique is the 30/30, which alternates between intense effort and active rest:
- 30 seconds all-out: Throw your punches as fast and powerfully as you can. This phase is where you’ll push your shoulders, arms, and cardio to the limit.
- 30 seconds rest: Shake it out and catch your breath. This active rest keeps your heart rate up without burning out your energy too quickly.
Repeat this cycle 10 times for a full round, then take a longer break. For a killer workout, aim to complete 6 rounds. The 30/30 technique is perfect for boosting endurance, explosiveness, and speed while burning serious calories!
Essential Gear for a Successful Cardio Boxing Workout
The right gear makes all the difference when it comes to cardio boxing. Here’s what I recommend for getting the most out of your session:
- Lightweight, breathable gloves: Heavy gloves can tire your arms fast during cardio. Choose light, ventilated gloves like the Hybrid 2025 from adidas Boxing, for example, to stay cool and comfortable throughout your workout.
- Shock absorption: Even during cardio, you’ll be punching with power, so your gloves need to absorb impact to protect your joints.
- Hand wraps: A thin layer of wraps under your gloves is a game-changer. They give extra wrist support and protect your hands for safer, more comfortable training.
With this setup, you’re ready to hit the 30/30 technique and take your cardio to the next level!
Who is Mitt Queen?
Ann Najjar, aka "Mitt Queen," is a coach with adidas Boxing. You know her—fast, direct, and focused on pushing you beyond your comfort zone! She’s trained the actors from the Creed films, pro fighters, and is here to help you crush your goals.