A great way to incorporate a kickboxing routine with a stationary bike utilizing a HIIT protocol is as follows:
warmup with light kickboxing on a heavy bag.
1 minute fast punching on speed bag
1 minute fast punching/kicking on heavy bag
1 minute rest
1 minute fast bike peddling
1 minute fast punching with reflex ball
1 minute rest
1 minute fast punching/kicking heavy bag
1 minute fast punching on speed bag
1 minute fast punching on reflex ball
2 minutes fast peddling stationary bike
wind down
This program will completely train your entire body including your legs and torso using a more efficient method of aerobic training than low-medium intensity jogging. It has been determined through exercise studies that the amount of fat burning during low intensity aerobic exercise is very slightly superior to a HIIT routine but that HIIT training elevates your metabolism for a much greater length of time, therefore burning more calories, leading to a greater amount of fat loss than lower intensity exercise.
It is very important to train very hard during the HIIT routine because you are doing something very similar to what HIT training does for muscle building, loading all of the work into a much shorter workout. This is the reason that both HIT and it's close relative, HIIT are so effective.
Dave
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