It’s pretty simple to combine martial arts and HIIT. As a long-term martial artist and M/A Instructor, I’ve been doing some version of HIIT since the beginning: We simply called it ‘training’. In any event, this is a high energy HIIT workout using some of my favorite martial arts moves.
HIIT Martial Arts Moves
HIIT, Weave, and Kick
Start in a good fighting stance, body turned to one side, feet about shoulder width apart, knees slightly bent, and arms up in front of you. You can even make fists if you choose, but we won’t be actually hitting anything, so that’s optional. Begin by lightly bouncing up and down on your toes, but keep both of your feet on the ground and in place. Quickly lean to the left and throw out a right jab (punch) at about face-level. Quickly lean right and throw out a left jab. Bending your knees, do a slight squat with your arms up high (you are pretending that someone is trying to hit you in your face). Return to upright position and put most of your weight on your forward foot. Lift up your back foot and bring your knee forward. Extend your leg to do a low forward kick. This is one rep. Continue for 20 reps and then switch sides. You will probably want to start slowly with this one until you get the moves down, once you feel comfortable with it, you should be able to complete 20 reps in about 30 seconds. For an amazing HIIT workout, work up to completing 4 rounds, with 30 seconds rest in between rounds.
Start with your feet shoulder width apart and then step out sideways on more foot length on your left side. Your legs should be about double shoulder width apart in this stance. Bend your knees slightly and pretend you are sitting in a chair. Your feet should remain pointed forward; your back should be straight down through your hips. You will feel this mostly in your quads and the outsides of your ankles if you are doing it correctly. Your hands should be bent and at your hips to help you keep balance. From this position straighten up slightly and shift your weight to your right leg as you lift your left knee up toward your chest. Return to the full horse riding stance and repeat to the opposite side. Do 10 per side for one set in about 30 seconds and for a killer HIIT workout do 4 sets, with a 60 second rest in between sets.
NOTE-start slowly until you get the moves down and a rhythm established. If it’s too intense to start you can lessen the intensity by standing with your feet closer together.
HIIT It and Do 100
These exercises are very simple, but extremely cardio intense. You will be completing 100 of each, on each side for your HIIT workout.
Stand in Right fighting stance (left foot and hand forward, right back and behind slightly), with your hands in loose fists. As you are lightly bouncing up and down on your toes, throw a punch with your lead (left) hand and repeat 100 times. Without resting, turn to a left fighting stance and repeat.
From a left fighting stance, as you are lightly bouncing up and down on your toes, bring your right (back) knee up toward your chest and extend your foot out in a low front kick. Do 100 of these on both sides.
You may take a brief rest in between the kicks and punches, but for full HIIT effect, try to work up to doing the entire HIIT series without resting.
So there we have it. I do this three times per week before I train or teach-in addition to crunches, planks and pushups. This way to HIIT it will get you into shape the martial arts way fast.