5 Minutes Heavy Bag Tabata Boxing Workout for Beginner

5 Minutes Heavy Bag Tabata Boxing Workout for Beginner

Tabata is an interval popularized by a study done back in 1996 by Dr. Tabata of Japan and has been used by serious athletes and fitness enthusiasts ever since. It is one of the greatest interval structures for increasing your conditioning dramatically. With any High Intensity Interval Training (HIIT) you get what you put in. If you go slow and steady for 20 seconds, you won't reap the benefits. Tabata was designed for maximal effort during the work interval, so go as hard and fast as you can for 20 seconds and earn that 10-second rest!

If you're a beginner, do this Tabata Boxing workout once; if you're intermediate, do it twice, and if you really want a challenge, do it three times!!!

It is one of the greatest interval structures for increasing your conditioning dramatically. With any High Intensity Interval Training (HIIT) you get what you put in. If you go slow and steady for 20 seconds, you won't reap the benefits.

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About Nate Bower:
Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high-intensity interval training, motivation, timed session workout routines, and more.

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[multiaz]

I do this every second day and my cardio has improvet so much

[thebrownbaldy]

I swear, if you do this with maximum effort, your heart will feel like it's about to explode outta your chest. All seriousness though, great video brother.

[lanabazadogh]

It's good feeling to be close from the bag ...thank you for this video

[deborrahcarter]

10:30 AM I came across this boxing routine by Nate. I'm getting back into my fitness regime after having heart surgery. I have a heavy bag in my backyard & according to my doctor, I can do a light workout with the bag. This was perfect. I hope you are still reading comments. The ones I read were pretty old. Thanks, Nate.

[heck]

gonna give this a go tmmw at 6am. thanks for the uploads they have been helping alot. @ 47yrs old I caught the itch for boxing. love it! fuck a treadmill.

[krkzz]

more of those please!! really motivating to train on my heavy bag at home! thnx guys!

[Nemochidinma]

I'm taking these to the gym. New routine starts tomorrow. Thanks man. 

[rosey]

I have my clients do this a lot. But I'm gonna show them THIS video to show how it's SUPPOSED to be done. Thanks for posting!

[rossy]

This is so much harder than it looks, I tried it yesterday after 15 mins of battle ropes and my heart was racing! This is very intense!!

[santaclaus]

Nice striking. I do 5 min rounds 5 times at this intensity..my endurance has gone through the roof

[jordanlyons]

I do this on my higher intensity training days, along with BJJ grappling drills. Real good stuff here. Thanks buddy.  

[johnnie]

Okay, but he forgot to mention one key element in Tabata: You are supposed to go as fast and hard as you can and COUNT however many of whatever exercise (kettle bells, punches, squats, what-have-you) and then for each working set after that, try to equal or beat this number. You will obviously tire towards the later sets and, naturally, we allow ourselves to "dog it" a little when we get tired. This forces you to keep going as hard as you can. It's still a great routine, but that little element makes a huge difference!!

[xxxShabbaxxx]

People who just watch the vids don't know how burning this is. It's like classic warm up for boxing sessions and it's tough!

[alansarpy]

do you have these work outs on the APP??

[mukund]

Longest 4 minutes.. great workout Nate...

[MrReav]

If you want to fucking lose weight but have relatively bad knees or ankles, this is a much better alternative to running. If you do 3 minute rounds and go non-stop, each one is like running around 800 meters give or take. You gotta hit the bag at at least 60-70% power though to get the right intensity

[IIMANIXII]

watching your videos about a month ago so has made me go out and buy a bag gloves weight bench and weights ... got alot of work to do man ... used to box as a kid .... i weigh  like less than 10 stone ... tiny fella ... loool .... blame monsanto for that ... lool ....  thanks man be lucky out there ...police state ...

[MrRdotpatterson]

So after the 4 minutes you’re done? Or you do more rounds depending on your conditioning?

[eliswanson]

what punches are you supposed to throw