20-Minute Shadow Boxing HIIT | Beginner Cardio Workout with Seated & Standing Options

Описание: NCHPAD's exercise physiologist, John Reams is back again to lead an inclusive standing and seated HIIT shadow boxing workout. Our friend, Tammy, is a stroke survivor that's demonstrating a seated adaptation that uses both upper and lower body movements. WD is a T10 complete Spinal Cord Injury (SCI) survivor that's doing a seated adaptation that uses upper body movements only.

The workout involves upper body movements, dynamic flexibility, and balance, with a focus on straight punches (ones and twos), hooks (threes and fours), and uppercuts (fives and sixes). The routine includes one-minute rounds of shadow boxing followed by 30 seconds of rest, with increasing intensity. The session emphasizes rhythmic, coordinated movements to improve heart rate, breathing rate, and muscle engagement.

What is HIIT? High-Intensity Interval Training alternates between short bursts of intense activity and brief recovery periods, making it one of the most efficient ways to improve fitness. Benefits of HIIT: It boosts cardiovascular health, burns calories in less time, and supports muscle endurance. For individuals with disabilities, HIIT can be adapted to suit different needs while delivering the same health benefits. The research: Studies show that regular cardio exercise, including adaptive workouts, can enhance heart health, increase mobility, and improve overall quality of life. Ready to see how it works? Watch the demonstration and get inspired to start your fitness journey today!

#workout #exercise #boxing

Workout Chapters
Intro: 00:00
Warm up: 03:00
Workout: 06:30
Closing Summary: 19:03

NCHPAD (National Center on Health, Physical Activity and Disability) is the nation’s premier center in promoting the health and wellness of people with disability. To view more resources and services which can benefit all ages and populations, connect with us:
------------------------------------------------
Website: http://www.nchpad.org
Email: [email protected]
Facebook:   / nchpad  
Twitter:   / nchpad  
Instagram:   / nchpad