{"id":23535,"date":"2024-05-20T16:24:07","date_gmt":"2024-05-20T14:24:07","guid":{"rendered":"https:\/\/www.lecercle-boxing.com\/?p=23535"},"modified":"2026-06-26T18:10:36","modified_gmt":"2026-06-26T16:10:36","slug":"hiit-boxing","status":"publish","type":"post","link":"https:\/\/www.lecercle-boxing.com\/en\/hiit-boxing\/","title":{"rendered":"Hiit boxing: discover boxing differently"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"23535\" class=\"elementor elementor-23535\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e63286f first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e63286f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-fcac110 elementor-hidden-mobile\" data-id=\"fcac110\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ac05576\" data-id=\"ac05576\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c20fcd2 elementor-widget elementor-widget-image\" data-id=\"c20fcd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-ketut-subiyanto-4804292-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-23537\" alt=\"Un homme s&apos;entra\u00eene en hiit boxing sur un sac de frappe\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-ketut-subiyanto-4804292-1-1024x683.jpg 1024w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-ketut-subiyanto-4804292-1-300x200.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-ketut-subiyanto-4804292-1-768x512.jpg 768w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-ketut-subiyanto-4804292-1.jpg 1279w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-dcb7e56 elementor-hidden-mobile\" data-id=\"dcb7e56\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2eb150d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eb150d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-60f8307 elementor-hidden-mobile\" data-id=\"60f8307\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5cf7582 sticky-somm elementor-widget elementor-widget-table-of-contents\" data-id=\"5cf7582\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__5cf7582\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f09450a\" data-id=\"f09450a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a155855 elementor-widget elementor-widget-breadcrumbs\" data-id=\"a155855\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.lecercle-boxing.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4760ca2 elementor-widget elementor-widget-heading\" data-id=\"4760ca2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Hiit boxing : d\u00e9couvrez la boxe autrement<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4326dd4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4326dd4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-fbee0df\" data-id=\"fbee0df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26ba4f3 elementor-widget__width-auto elementor-widget-mobile__width-inherit time-read elementor-widget elementor-widget-shortcode\" data-id=\"26ba4f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap before-content\">\ud83d\udcd6 Temps de lecture : <span class=\"wtr-time-number\">6<\/span> min<\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a352e6f elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"a352e6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>20\/05\/2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4abfb99 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"4abfb99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.lecercle-boxing.com\/en\/author\/nrabotin\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par<\/span>\n\t\t\t\t\t\t\t\t\t\tNoah Rabotin\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f1b650 elementor-widget elementor-widget-text-editor\" data-id=\"6f1b650\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Let\u2019s get ready to rumble ! <\/b><span style=\"font-weight: 400;\">Vous cherchez un workout qui combine la puissance de la boxe et l\u2019intensit\u00e9 brute du HIIT ? Bonne nouvelle : le HIIT Boxing est exactement \u00e7a. Un format explosif, efficace et franchement addictif qui fait fondre les calories, renforce tout le corps et d\u00e9charge le stress en un round.<\/span><\/p><p><span style=\"font-weight: 400;\">Dans cet article, on vous dit tout : comment \u00e7a fonctionne, ce que \u00e7a br\u00fble vraiment, comment structurer vos s\u00e9ances et si c\u2019est fait pour vous. Que vous d\u00e9butiez ou que vous ayez d\u00e9j\u00e0 les poings tatou\u00e9s, ce guide est pour vous.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00bb684 elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet sticky-somm2 elementor-widget elementor-widget-table-of-contents\" data-id=\"00bb684\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__00bb684\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-451bbb2 elementor-widget elementor-widget-text-editor\" data-id=\"451bbb2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>HIIT Boxing, c\u2019est quoi exactement ?<\/b><\/h2>\n<h3><b>Le principe : des bursts \u00e0 fond, un round apr\u00e8s l\u2019autre<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Le HIIT Boxing, c\u2019est la combinaison de deux disciplines aussi efficaces l\u2019une que l\u2019autre. D\u2019un c\u00f4t\u00e9, la boxe avec ses combinaisons de coups, ses d\u00e9placements et sa technique. De l\u2019autre, le HIIT (High Intensity Interval Training) avec son principe d\u2019alternance entre phases d\u2019effort maximal et phases de r\u00e9cup\u00e9ration.<\/span><\/p>\n<p><b>Concr\u00e8tement, \u00e7a donne quoi ?<\/b><span style=\"font-weight: 400;\"> Des rounds courts et tr\u00e8s intenses (20 \u00e0 40 secondes), entrecoup\u00e9s de pauses actives ou compl\u00e8tes. Jabs, crochets, uppercuts, knee strikes, shadow boxing&#8230; Le tout \u00e0 une intensit\u00e9 proche de votre max, plut\u00f4t que de tout donner sur un seul effort prolong\u00e9.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ce syst\u00e8me d\u2019intervalles est ce qui rend le format si efficace. Votre cardio monte en fl\u00e8che, votre corps br\u00fble des calories pendant et apr\u00e8s l\u2019effort, et vous n\u2019avez jamais le temps de vous ennuyer.<\/span><\/p>\n<h3><b>HIIT boxing vs cardio boxing : quelle diff\u00e9rence ?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">On confond souvent les deux. Le cardio boxing, c\u2019est de la boxe fitness \u00e0 intensit\u00e9 mod\u00e9r\u00e9e et constante. Une bonne sudation garantie, un bon moment aussi, mais sans les pics d\u2019intensit\u00e9 qui caract\u00e9risent le HIIT.<\/span><\/p>\n<p><b>Le HIIT boxing pousse plus loin.<\/b><span style=\"font-weight: 400;\"> Les phases d\u2019effort sont vraiment maximales, pas juste soutenues. L\u2019effet sur le m\u00e9tabolisme est diff\u00e9rent : on parle de l\u2019EPOC (Excess Post-exercise Oxygen Consumption), autrement dit la fa\u00e7on dont votre corps continue \u00e0 br\u00fcler des calories plusieurs heures apr\u00e8s la s\u00e9ance. Le cardio boxing ne g\u00e9n\u00e8re pas cet effet de la m\u00eame fa\u00e7on.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>&nbsp;<\/td>\n<td>\n<p><b>HIIT Boxing<\/b><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p><span style=\"font-weight: 400;\">Intensit\u00e9<\/span><\/p>\n<\/td>\n<td>\n<p><span style=\"font-weight: 400;\">Intervalles maximaux<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p><span style=\"font-weight: 400;\">Dur\u00e9e type<\/span><\/p>\n<\/td>\n<td>\n<p><span style=\"font-weight: 400;\">30 \u00e0 45 min<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p><span style=\"font-weight: 400;\">Calories<\/span><\/p>\n<\/td>\n<td>\n<p><span style=\"font-weight: 400;\">400 \u00e0 600 kcal\/h<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p><span style=\"font-weight: 400;\">Effet post-s\u00e9ance<\/span><\/p>\n<\/td>\n<td>\n<p><span style=\"font-weight: 400;\">EPOC \u00e9lev\u00e9 (br\u00fble des calories apr\u00e8s)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p><span style=\"font-weight: 400;\">Technique boxe<\/span><\/p>\n<\/td>\n<td>\n<p><span style=\"font-weight: 400;\">Oui (combos, d\u00e9placements)<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23539 size-large\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-rdne-8611242-1-1024x682.jpg\" alt=\"Un homme met un coup de pied dans un sac de frappe en hiit boxing\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-rdne-8611242-1-1024x682.jpg 1024w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-rdne-8611242-1-300x200.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-rdne-8611242-1-768x512.jpg 768w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-rdne-8611242-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><b>Les bienfaits du HIIT Boxing \ud83d\udd25<\/b><\/h2>\n<h3><b>Calories br\u00fcl\u00e9es : les vrais chiffres<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">C\u2019est souvent la premi\u00e8re question. Et la r\u00e9ponse est tr\u00e8s encourageante. Selon les \u00e9tudes sur le HIIT, une s\u00e9ance de HIIT Boxing de 45 minutes peut br\u00fcler entre 400 et 600 kcal, selon votre poids, votre niveau et l\u2019intensit\u00e9 r\u00e9elle des rounds.<\/span><\/p>\n<p><b>Mais ce chiffre ne dit pas tout.<\/b><span style=\"font-weight: 400;\"> Avec le HIIT, votre corps reste en mode combustion acc\u00e9l\u00e9r\u00e9 pendant 24 \u00e0 48 heures apr\u00e8s la s\u00e9ance. C\u2019est ce qu\u2019on appelle l\u2019effet afterburn. En clair : vous continuez \u00e0 br\u00fcler des calories sur le canap\u00e9, au bureau, dans votre lit. Difficile de faire mieux.<\/span><\/p>\n<h3><b>Renforcement musculaire : full body ou presque \ud83d\udcaa<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ne sous-estimez pas l\u2019aspect renforcement du HIIT Boxing. Chaque coup de poing sollicite les \u00e9paules, les bras, les abdominaux et le dos. Les d\u00e9placements activent les quadriceps, les ischio-jambiers et les mollets. Ajoutez les squats, les burpees et les sauts qui s\u2019invitent dans beaucoup de cours, et vous avez un workout full body tr\u00e8s complet.<\/span><\/p>\n<p><b>R\u00e9sultat : un corps plus tonique, plus athl\u00e9tique.<\/b><span style=\"font-weight: 400;\"> Pas de muscles gonfl\u00e9s ni de gabarit de bodybuilder, mais une silhouette redessin\u00e9e, plus r\u00e9sistante et plus fonctionnelle.<\/span><\/p>\n<h3><b>Cardio et endurance : le niveau sup\u00e9rieur<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Le format intervalles est l\u2019une des m\u00e9thodes les plus efficaces pour progresser rapidement en cardio. Les \u00e9tudes le confirment : le HIIT am\u00e9liore la VO2 max (votre capacit\u00e9 cardio-respiratoire maximale) plus vite que l\u2019endurance continue \u00e0 intensit\u00e9 mod\u00e9r\u00e9e.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vous le sentirez d\u00e8s les premi\u00e8res semaines. Ce qui vous essoufflait \u00e0 la fin du troisi\u00e8me round devient progressivement g\u00e9rable. Et \u00e7a, \u00e7a se transfuse dans toute votre vie : les escaliers, les sprints rat\u00e9s pour attraper le m\u00e9tro, les footings du dimanche&#8230;<\/span><\/p>\n<h3><b>Gestion du stress : le meilleur d\u00e9fouloir<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Frapper dans un sac, c\u2019est une th\u00e9rapie. Pas en m\u00e9taphore : le fait de frapper avec intention lib\u00e8re la tension musculaire et stimule la lib\u00e9ration d\u2019endorphines et de s\u00e9rotonine. C\u2019est biochimique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Le HIIT Boxing combine cet effet de d\u00e9fouloir avec tous les b\u00e9n\u00e9fices du sport intensif sur le syst\u00e8me nerveux. Anxi\u00e9t\u00e9, stress au travail, pression du quotidien : tout \u00e7a a du mal \u00e0 tenir face \u00e0 trois rounds de jab-cross-crochet \u00e0 pleine intensit\u00e9.<\/span><\/p>\n<h2><b>Comment se d\u00e9roule une s\u00e9ance ? \ud83e\udd4a<\/b><\/h2>\n<h3><b>La structure type d\u2019un cours<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Un bon cours de HIIT Boxing suit toujours une structure en trois phases :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up (5-10 min) : <\/b><span style=\"font-weight: 400;\">mobilisation articulaire, shadow boxing l\u00e9ger, activation cardio progressive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rounds HIIT (20-30 min) : <\/b><span style=\"font-weight: 400;\">s\u00e9ries de combos altern\u00e9s avec des exercices athl\u00e9tiques (squats, burpees, sauts&#8230;) sur le principe intervalles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down (5-10 min) : <\/b><span style=\"font-weight: 400;\">retour au calme, \u00e9tirements, respiration<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chaque round est court et intense. Les r\u00e9cup\u00e9rations sont actives (d\u00e9placements doux, respiration contr\u00f4l\u00e9e) ou passives selon le niveau. C\u2019est ce rythme qui cr\u00e9e l\u2019effet HIIT.<\/span><\/p>\n<h3><b>Exemple de s\u00e9ance d\u00e9butant (30 min)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pour ceux qui d\u00e9couvrent, voici un format adapt\u00e9. L\u2019objectif : apprendre les bases et sentir l\u2019effet sans se d\u00e9truire au premier cours.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up : 7 min (shadow boxing, mobilisation \u00e9paules, hanches, chevilles)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 1 : Jab &#8211; Cross x 10 r\u00e9p\u00e9titions \/ r\u00e9cup\u00e9ration 30 sec &#8211; 3 s\u00e9ries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 2 : Jab &#8211; Cross &#8211; Crochet gauche x 8 r\u00e9p\u00e9titions \/ r\u00e9cup\u00e9ration 30 sec &#8211; 3 s\u00e9ries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 3 : Shadow boxing libre 30 sec \/ marche active 30 sec &#8211; 5 s\u00e9ries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 4 : Squat + jab x 10 r\u00e9p\u00e9titions \/ r\u00e9cup\u00e9ration 30 sec &#8211; 3 s\u00e9ries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool-down : 7 min (\u00e9tirements thorax, \u00e9paules, hanches)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Total : environ 30 minutes. Fr\u00e9quence recommand\u00e9e pour d\u00e9buter : 2 s\u00e9ances par semaine avec un jour de repos entre chaque.<\/span><\/p>\n<h3><b>Exemple de s\u00e9ance niveau avanc\u00e9 (45 min)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pour les fighters plus exp\u00e9riment\u00e9s, le volume et l\u2019intensit\u00e9 montent. Les r\u00e9cup\u00e9rations se raccourcissent, les combos se complexifient.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up : 8 min (shadow boxing intense, corde \u00e0 sauter, exercices de d\u00e9placement)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloc 1 &#8211; Tabata boxing : Jab-Cross-Crochet-Uppercut x 20 sec \/ repos 10 sec &#8211; 8 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloc 2 &#8211; Athl\u00e9tique : Burpees x 10 \/ Knee strikes x 20 \/ r\u00e9cup\u00e9ration 40 sec &#8211; 4 s\u00e9ries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloc 3 &#8211; Combos complexes : 6 temps sur sac ou shadow, 30 sec on \/ 15 sec off &#8211; 6 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloc 4 &#8211; Finisher : Shadow boxing \u00e0 bloc 1 min \/ repos 30 sec &#8211; 3 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool-down : 8 min (\u00e9tirements complets, respiration)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Total : 45 minutes. Fr\u00e9quence pour progresser : 3 \u00e0 4 s\u00e9ances par semaine avec une session plus l\u00e9g\u00e8re ou un jour de mobilit\u00e9 entre.<\/span><\/p>\n<h2><b>L\u2019\u00e9quipement pour pratiquer<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bonne nouvelle : le HIIT Boxing ne n\u00e9cessite pas une salle blind\u00e9e de matos. Voici ce dont vous avez besoin selon votre contexte :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Les bandages ou gants de boxe : <\/b><span style=\"font-weight: 400;\">indispensables pour prot\u00e9ger vos poignets et vos articulations, surtout si vous frappez sur sac ou mitaines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Un sac de frappe : <\/b><span style=\"font-weight: 400;\">pour pratiquer seul avec r\u00e9sistance, id\u00e9al pour les cours intensifs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Des chaussures cross-training : <\/b><span style=\"font-weight: 400;\">avec un bon maintien lat\u00e9ral pour les d\u00e9placements et les sauts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Une corde \u00e0 sauter : <\/b><span style=\"font-weight: 400;\">souvent int\u00e9gr\u00e9e dans les warm-ups, tr\u00e8s efficace pour le cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Un minuteur ou une appli HIIT : <\/b><span style=\"font-weight: 400;\">pour g\u00e9rer vos intervalles avec pr\u00e9cision<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">En cours collectif comme chez Le Cercle, la plupart du mat\u00e9riel est fourni. Vous n\u2019avez qu\u2019\u00e0 venir avec votre motivation (et une bonne paire de chaussures).<\/span><\/p>\n<h2><b>Pour qui est fait le HIIT Boxing ?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Franchement ? Pour presque tout le monde. C\u2019est l\u2019un des atouts majeurs du format : il s\u2019adapte au niveau de chacun.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>D\u00e9butants : <\/b><span style=\"font-weight: 400;\">les cours adapt\u00e9s d\u00e9butent par les bases techniques, l\u2019intensit\u00e9 monte progressivement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sportifs r\u00e9guliers : <\/b><span style=\"font-weight: 400;\">le HIIT Boxing compl\u00e8te parfaitement une pratique existante (running, musculation, natation)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Actifs en reprise : <\/b><span style=\"font-weight: 400;\">format court et efficace, id\u00e9al pour retrouver la forme sans passer des heures en salle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Femmes et hommes : <\/b><span style=\"font-weight: 400;\">aucune diff\u00e9rence, le format est 100% mixte et accessible<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">La seule vraie contre-indication : des probl\u00e8mes cardiaques non contr\u00f4l\u00e9s ou des blessures r\u00e9centes aux \u00e9paules, poignets ou genoux. Dans le doute, un avis m\u00e9dical avant de se lancer est toujours une bonne id\u00e9e.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23540 size-large\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-duren-williams-29414623-11391834-1-1024x682.jpg\" alt=\"Un homme s'entra\u00eene en hiit boxing sur un sac de frappe\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-duren-williams-29414623-11391834-1-1024x682.jpg 1024w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-duren-williams-29414623-11391834-1-300x200.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-duren-williams-29414623-11391834-1-768x512.jpg 768w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/05\/pexels-duren-williams-29414623-11391834-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><b>FAQ : vos questions, nos r\u00e9ponses \ud83e\udd4a<\/b><\/h2>\n<h3><b>Combien de s\u00e9ances de HIIT Boxing par semaine ?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pour des r\u00e9sultats visibles : 2 \u00e0 3 s\u00e9ances par semaine. C\u2019est le sweet spot entre stimulus d\u2019entra\u00eenement et r\u00e9cup\u00e9ration ad\u00e9quate. Le HIIT est intense par d\u00e9finition : votre syst\u00e8me nerveux et vos muscles ont besoin de temps pour s\u2019adapter et progresser. Un jour de repos entre deux s\u00e9ances intensives est recommand\u00e9.<\/span><\/p>\n<h3><b>Le HIIT Boxing est-il efficace pour maigrir ?<\/b><\/h3>\n<p><b>Oui, clairement.<\/b><span style=\"font-weight: 400;\"> La combinaison d\u00e9pense calorique \u00e9lev\u00e9e pendant la s\u00e9ance et effet EPOC post-effort en fait l\u2019un des formats les plus efficaces pour la perte de poids. Coupl\u00e9 \u00e0 une alimentation adapt\u00e9e, des r\u00e9sultats sont visibles en quelques semaines. Mais soyons clairs : le sport seul ne fait pas tout, l\u2019assiette compte autant que le ring.<\/span><\/p>\n<h3><b>Faut-il conna\u00eetre la boxe pour commencer le HIIT Boxing ?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Non. Le HIIT Boxing en cours collectif int\u00e8gre syst\u00e9matiquement l\u2019apprentissage des gestes de base. Vous apprendrez le jab, le cross, le crochet et l\u2019uppercut d\u00e8s votre premi\u00e8re s\u00e9ance, dans un contexte conditionn\u00e9 fitness. Aucun combat, aucun adversaire en face : juste vous, la musique et vos combos.<\/span><\/p>\n<h2><b>Ready to fight ? Le Cercle vous attend \ud83e\udd4a<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Le HIIT Boxing, c\u2019est le workout qui coche toutes les cases : cardio, renforcement, gestion du stress, calories br\u00fcl\u00e9es. Et surtout, c\u2019est fun. Vraiment fun.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chez Le Cercle, on a con\u00e7u des cours HIIT Boxing pour tous les niveaux. Des coaches passionn\u00e9s, une ambiance qui d\u00e9coiffe et des s\u00e9ances de 45 minutes qui vous laissent sur les rotules (dans le bon sens du terme). 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Et s\u2019ils.elles en font ce n\u2019est pas pour rien !<\/p>","protected":false},"author":31,"featured_media":23537,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[26,25],"tags":[15],"class_list":["post-23535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boxe-fitness","category-guide-sur-les-types-de-boxe","tag-boxe"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hiit boxing : d\u00e9couvrez la boxe autrement<\/title>\n<meta name=\"description\" content=\"Explorez le HIIT Boxing pour booster votre condition physique et mentale avec des entra\u00eenements intenses, courts et efficaces.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lecercle-boxing.com\/en\/hiit-boxing\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hiit boxing : d\u00e9couvrez la boxe autrement\" \/>\n<meta property=\"og:description\" content=\"Explorez le HIIT Boxing pour booster votre condition physique et mentale avec des entra\u00eenements intenses, courts et efficaces.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lecercle-boxing.com\/en\/hiit-boxing\/\" \/>\n<meta property=\"og:site_name\" content=\"Club de boxe Paris - 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