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 ver