Tabata Training for Boxing/Kickboxing

If you haven't already read my blog about Tabata training, read this first:  http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

Now that you have read that and understand how it works, here are some ideas you can use to mix up your boxing/kickboxing workouts.

Using the same 20 seconds on, 10 seconds of rest set up as before, hit your heavy bag, focus mitts or shadow box with weights (or without) as hard and fast as you can (while being safe).  And once again do this for 8 sets to make up 1 round.  Because you are working for effort, not technique, just throw lots of straight punches for 20 seconds or throw lots of low roundhouse kicks.  You are looking for intensity in this, not 100% perfect form.  Of course this is only for experienced martial artists, if you do not know how to throw a proper punch or kick, do not try this.

Depending on your level of cardio, you can do up to 4 rounds.

Example:
Round 1:
1.  20 seconds of straight punches, 10 seconds of rest
2.  20 seconds of low roundhouse kicks, 10 seconds of rest
3.  20 seconds of straight punches, 10 seconds of rest
4.  20 seconds of low roundhouse kicks, 10 seconds of rest
5.  20 seconds of straight punches, 10 seconds of rest
6.  20 seconds of low roundhouse kicks, 10 seconds of rest
7.  20 seconds of straight punches, 10 seconds of rest
8.  20 seconds of low roundhouse kicks, 10 seconds of rest

Rest 1 minute

Round 2: (repeat round 1)

etc.  

Let me know how it goes!