Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes. I appreciate any feedback and workout routines that you use and I have listed a few of the ones I use below, send me yours and I will gladly add them.
Running – Perhaps the simplest use of the Gymboss timer, set the timer for 20 minutes, when the buzzer sounds turn around and run back.
Jump Rope – Set the timer for 10, 2 minute rounds with 30 seconds rest between rounds. This is a great way to warm up before your main workout.
Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Tabata is the name of the Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program that seems to fit across all training disciplines for athletes looking to increase their VO2max and lose fat quickly. Its only 4 minutes, but it is a 4 VERY DEMANDING 4 minutes. I personally use burpees with this one and aim for 8 burpees in the 20 seconds. Repeat 3 more times. This is a real ass-kicking workout that blasts your stamina and fat loss through the roof.
Bodyweight Circuit Training – Set the Gymboss interval timer for 6 rounds of 1 interval 30 seconds long. Choose 6 exercises that target different body parts; squats, pushups, rusties, mountain climbers, diamond pushups, lunges . Start the timer and switch exercises every time you hear the beep. After one circuit get a quick drink then start the timer again and repeat then repeat again untill you’ve worked through your desired number of circuits for a full body workout you can perform anywhere.
Interval Training - The Swedes call this “Fartlek”, or speed play. Simply put this means varying the intensity within a workout.You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level while running either outdoors or on the treadmill, add some intense intervals. Run for five minutes, then run a faster pace or sprint for one minute, and repeat.
10 Minute High Intensity Interval Training (HIIT) Workout
Get the Gymboss Interval Timer here.
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