{
  "$type": "site.standard.document",
  "bskyPostRef": {
    "cid": "bafyreiabnah5y2pknuuugo4bix6fa5e24k22ascttw2bs5qo3u7sxzncri",
    "uri": "at://did:plc:ppux22qhhdx7idaxeihqanji/app.bsky.feed.post/3mhkbjxdd36j2"
  },
  "path": "/post/49228936",
  "publishedAt": "2026-03-20T20:01:00.000Z",
  "site": "https://mander.xyz",
  "tags": [
    "Public Health",
    "Guzman132",
    "publichealth",
    "1 comments",
    "BoxTime"
  ],
  "textContent": "submitted by Guzman132 to publichealth\n4 points | 1 comments\n\nI cancelled my gym membership 6 months ago and replaced it with this:\n\n**Setup:** Heavy bag + round timer. That’s it.\n\n**The workout (20 min):**\n\n  * Round 1-2: Shadow boxing warmup (2 min rounds, 30 sec rest)\n  * Round 3-5: Combo drills on the bag (3 min rounds, 1 min rest)\n  * Round 6-8: Power rounds — everything you’ve got (2 min rounds, 30 sec rest)\n  * Round 9: Burnout round — non-stop combos, no pacing (3 min)\n  * Cooldown: 2 min slow shadow boxing\n\n\n\nI’ve lost 15lbs and my resting heart rate is lower than when I was running 5K three times a week.\n\nThe key is the timer structure. I use BoxTime because I can set different round lengths within one session. But any timer works — the important thing is not letting yourself rest longer than planned.\n\nAnyone else doing boxing as their primary workout?",
  "title": "The 20-minute boxing HIIT workout that replaced my gym membership"
}