Join FightCamp Founding Trainer Flo Master for a 4-Round "Box 'n Burn" shadowboxing workout. The only equipment you will need is your body, water, and a towel. You will learn and use six different punches, footwork, and bodyweight exercises during this total body workout. Get ready to sweat, learn, and have fun!Fast-paced workouts such as this one can help lose weight easier; in fact, a 2012 study showed that "Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat-free mass and aerobic power" in overweight young males.HIIT workouts have other benefits, such as increased metabolic rate, improved cardiovascular health and the fact it's time and space-efficient. This shadowboxing workout is an excellent example of a time and space-conscious HIIT session: you need minimal equipment – wearing workout shoes wouldn't hurt – and very little space to shed fat.If you like this workout, check out more of Flo's latest workouts on the FighCamp blog, including some of his most recent stuff, such as this 8-Minute Core Workout and this 15-Minute At-Home Stress-Reducing Workout. Free high-quality content, people!Are you ready to work out? Press play!