This is a good interval drill I’ve been using lately. Its a great all-rounder and I normally warm up with a few trounds of Bas Rutten shadow sparring (Thai Boxing or MMA) to get the heart beating well.
You may notice there’s a few mini-tabata protocols in there.

  • Burpees – 1 min (aim for 20 in a minute)
  • Rest – 30 secs
  • Corner-Corner – 1 min
  • Rest – 10 secs
  • Lateral Jumps – 1 min
  • Rest – 30 secs
  • Decline Pushups – 1 min
  • Rest – 30 secs
  • Knee Get Ups – 1 min
  • Rest – 30 secs
  • V Sit – 20 secs
  • Rest – 10 secs
  • V Sit – 20 secs
  • Rest – 10 secs
  • V Sit – 20 secs
  • Rest – 30 secs
  • Jumping Squats – 20 secs
  • Rest – 10 secs
  • Jumping Squats – 20 secs
  • Rest – 10 secs
  • Jumping Squats – 20 secs
  • Rest – 30 secs
  • Chinnies – 20 secs
  • Rest – 10 secs
  • Chinnies – 20 secs
  • Rest – 10 secs
  • Chinnies – 20 secs
  • Shadow Sparring – 3.5 mins
  • Rest – 30 secs
  • Knee Jumps – 1 min (aim for 60 in a minute)
  • Rest – 30 secs
  • Shadow Sparring – 3.5 mins

    • interval.jpg

    19 mins in total. If you do a few rounds of sparring before and after you can turn this into a killer 30min workout.