In this adapted exercise video, NCHPAD Exercise Physiologist John Reams is joined by Tammy Sampson and WD Foster for a High-Intensity Interval Training (HIIT) shadow boxing workout.

This workout incorporates upper body movements, dynamic flexibility, and balance, focusing on straight punches (ones and twos), hooks (threes and fours), and uppercuts (fives and sixes). The routine consists of one-minute rounds of shadow boxing, each followed by a 30-second rest period, with intensity gradually increasing. Emphasizing rhythmic and coordinated movements, the session enhances heart rate, breathing, and muscle activation.

Get your heart pumping and try it for your next exercise routine!