SHRED HOLIDAY FAT

New York Fitness and Boxing

The holidays are a time to enjoy family, food, and downtime. Now it’s time to refocus and eliminate the extra weight that can come with it—efficiently and sustainably.

At New York Fitness and Boxing, we emphasize smart training. You don’t need long workouts to see results. Consistency and intensity in short sessions are often more effective than extended time in the gym.

The 15-Minute Boxing Fat-Burn Routine

This routine is suitable for all fitness levels and can be added before or after any class.

Minutes 0–3: Warm-Up

• Jump rope or light shadowboxing

• Gradually raise your heart rate

• Focus on mobility in the shoulders, hips, and legs

Minutes 3–8: Shadowboxing

• Jab–cross combinations

• Add hooks, slips, and controlled movement

• Maintain proper stance and hand position

Minutes 8–13: Heavy Bag Work

• 30 seconds of punching, 30 seconds of active rest

• Emphasize clean combinations and footwork

• Maintain steady output rather than max power

Minutes 13–15: Core Finisher

• Plank

• Russian twists

• Mountain climbers

• Cycle through continuously

Setting Realistic Expectations

Sustainable progress comes from realistic goals.

• Fat loss is gradual, not immediate

• Strength, endurance, and energy improve first

• Visible changes follow consistent habits

For best results:

• Train 3–4 times per week

• Maintain balanced nutrition without extreme restriction

• Prioritize sleep and hydration

Progress is measured in improved performance, consistency, and long-term adherence—not quick fixes.

The NYFB Approach

Boxing delivers more than calorie burn. It builds discipline, confidence, and mental resilience.

Bills says "1st you must show up. Train with purpose. Stay consistent. The results will follow."