Boxing the bag to a Tabata schedule won't improve your form and your arms may drop off...but you get to give your all, at least 170% of your VO2max.
Lucky you. Lucky me.
Since I want to alternate lifting Kettlebells with boxing I snaffed a few vids to keep me focused.
You can do it ...I'm sure (perhaps) I can. All I need do is keep it up for 4 minutes -- 160 seconds of the hard stuff. That's 8 multiplied by 20 seconds, right?
And then bath in the fact that for the next 36 hours I'm covered with physiological possibilities before I need to consider topping up in the way of pain and exertion.