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High Intensity Interval Training Martial Arts

High Intensity Interval Training with a Heavy Bag

After having my first child, a new job, and other activities that keep me busy, it is sometimes difficult to find a full hour to exercise. Sometimes, it is difficult to find any time at all. However, it is important to keep training if I want to stay in shape and healthy. This challenge has propelled me into finding more innovative methods to train when time is of the essence.

In this article, I will show you a way to work out using a High Intensity Interval Training method that can accompany with your martial arts training. Since time is a valuable resource and there is not much of it, this workout will be timed.

High Intensity Interval Training / Martial Arts

The first thing we will do is set our timer for our workout.  For simplicity sake, the workout routine is broken down below:

  • 1:00 Intense Training | 1:00 Rest
  • 2 sets
  • 5 rounds

Each exercise will run for a minute.  You can increase this as you have time.  Following the 1 minute High Intensity Interval Training, rest for one minute.

You can follow the workout below:

1st Set

In this set, you will perform the action alternating sides.

  • Jab – Cross – Burpee
  • Round Kick – Sprawl

2nd Set

  • Hit the heavy bag as fast as you can while running in place.

Perform this workout at least 5 times.

It is important to make the time to exercise. Doing so helps you keep in shape and to stay healthy.  As we take on more responsibility, we have less time to take care of ourselves. High Intense Interval Training gives us the ability to workout hard in less time. High intensity training in less time can produce lasting results, keep you in shape, and help you feel better.

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One Response

  1. Justine says:

    These are some really great ideas! We at Spitfire Health have actually written about the the benefits of High intensity interval training (HIIT)
    that you can do at home. We’ve listed all it’s benefits and of course, the precautionary methods one must first try in able to do
    the training exercise at home. Read about it here.

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