30-Minute Combat HIIT – Bodyweight Only! 🥊🔥

Get ready to unleash your inner fighter with this high-energy Combat HIIT workout! We’ll combine punches, kicks, knees, and bodyweight moves in a heart-pumping session that will leave you feeling strong, powerful, and energised.

Here’s how it works: We’ll be working in 20 rounds of 45 seconds of effort followed by 15 seconds of rest. Each round mixes martial arts-inspired moves like punches and kicks with bodyweight exercises to deliver an intense full-body burn! This workout keeps your heart rate high while improving strength, agility, and coordination.

No equipment needed—just your bodyweight and your energy! 💥

The benefits?
The HIIT format combined with combat moves boosts cardiovascular endurance, burns fat, and tones muscles all in one efficient session. 🔥
Martial arts-inspired moves like punches, kicks, and knees add a fun and dynamic twist, while still delivering a killer full-body workout.
Bodyweight moves ensure your muscles are working hard while giving you the flexibility to train anywhere, anytime—perfect for those who are short on time but still want results!

The Workout 🌟
Interval format: 45 seconds of work, 15 seconds of rest
Structure: 20 rounds alternating between combat and bodyweight moves for an all-out sweat session

Combat Moves (examples of the types of moves you’ll be doing):
Jab-Cross Punch Combos 🥊
Roundhouse Kicks 🦵
Knee Strikes
Hook & Uppercut Combos

Bodyweight Moves:
Squat to Jump
Plank to Shoulder Tap
High Knees
Mountain Climbers
Squat Jacks

We’ll rotate between combat-inspired moves and bodyweight exercises to keep things dynamic, build muscle, and fire up your metabolism. Each move is designed to challenge your endurance and keep you working hard throughout the 20 rounds.

Equipment ⭐️
None! Just your body and some space to move.

WORKOUT HIGHLIGHTS:
Duration: 30 Minutes
Fitness Level: All with modifications provided
Structure: 45/15 interval training with 20 rounds of combat and bodyweight exercises
Ready to throw some punches and crush your workout? Let’s go! 🥊💥

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DISCLAIMER:
Always consult your physician before starting any exercise program. If any movement feels uncomfortable, modify or choose a different workout. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie Mckagan Fitness from any liability.

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