Here’s a trick I use to get a great high intensity interval training (HIIT) workout while watching one of my favorite sports.
In boxing, fights are divided into 3 minute rounds with 60 seconds in between each round. Fights are either 4, 8, 10 or 12 rounds, with some fights before 1982 going 15. The fight can be stopped at anytime if one of the fighters gets knocked out or the ref or a corner decide to end it.
My idea is simple. It involves exercising while you watch the fight. There are thousands of classic fights available for free on Youtube. During each 3 minute round you exercise vigorously. During the 60 seconds in between each round you slow down. In other words, use the rounds as your fast interval interval and the breaks as your slow interval. A 12 round fight, if it goes the distance, is 48 minutes of HIIT training. Make sure you do a few minutes of warm up and cool down before and after too.
This also makes the fight more entertaining. The fighters will inspire you to push yourself and as you get more tired, you start to root hard for a knockout.
I usually work out this way with a heavy bag, but I’ve used the same technique on a stationary bike and a treadmill. This works with pretty much any aerobic exercise as long you can do it while watching a screen.
Before you start, make sure the round breaks are shown in the video. Some videos edit them out. Also look at the length of the video to make sure it is long enough to get a good workout. Make sure it’s not just a highlight video. Search for “full fight.” A lot of videos will show some of the pre-fight pageantry and/or some post-fight interviews, which I use for a warm up and cool down.
Also, before doing any exercise, including HIIT, consult with your doctor to see if it is right for you.
Here are some great fights to get you started.
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