Konga Fitness

How to Effectively Combine HIIT & Martial Arts


If you are considering using HIIT with martial arts to maximize the benefits of both, read through this short summary;

  • HIIT martial arts is a highly efficient workout type that is great for weight loss
  • HIIT workouts keep your heart healthy and make it function better. 
  • The best HIIT workouts for martial art fighters are Push-Ups, Jumping Jacks, and Kettlebell Swings.
  • If you need professional help regarding HIIT, reach out to us and join KONGA’s new HIIT classes

What is HIIT?

To understand the benefits of HIIT workouts, you need to know what HIIT is and how it works. HIIT stands for High-Intensity Interval Training, and the name very much describes what sort of workout it is.

HIIT is made of short, intense bursts of exercise with even shorter recovery periods in between. For instance, sprinting for 60 seconds and then jogging for 30 seconds for recovery and repeating the whole set 4 times. This is a classic example of a HIIT workout.

Why HIIT With Martial Arts?

You may be wondering; is HIIT good for martial arts? and what gains can it add to martial arts? HIIT has many benefits that can significantly increase the effectiveness of martial arts when combined with it. Let’s take a look at some of the benefits of HIIT for martial arts trainers and fighters.

  • Burning Fats

HIIT increases your metabolism during and after workouts. This increase allows your body to burn fats and reduce calories. Studies show that HIIT burns fats quicker than steady-state exercises like jogging.

  • Healthy Heart

In HIIT, you have to put all your effort in to  perform the high-intensity workout. This ensures that you work your heart out just enough to keep blood pumping through it smoothly.  If you have any pre-existing heart conditions, then please, do ask your doctor before trying it out.

  • High Efficiency

In contrast to a majority of other exercises, HIIT allows your body to gain more in less time. A 6 minute workout of alternate sprinting and jogging can make your body extract great benefits like improving stamina, cardiovascular health, blood pressure, and blood sugar levels.

Top 3 HIIT Exercises With Martial Arts

Here are 3 HIIT workouts  that can take your martial arts training to another level.

  • Push-Ups

This old age exercise has stood the test of time just because it can do wonders. Try to do as many push-ups as you can in about 30 seconds, and then catch your breath for 10 seconds for recovery. Next up, repeat the cycle twice. Here’s how to do it.

  • Get into the high plank position such that each of your hands is right under your shoulder.
  • Make sure that your body is completely straight from ankle to neck.
  • Lower your body towards the floor while your elbows bend towards your body.
  • Now, using your arm and core muscles, raise back to the high plank position.
  • Repeat.
  • Jumping Jacks

Just like push-ups, jumping jacks are also a classic workout. The best thing about this exercise is that it engages most of the upper and lower body muscles. Let’s see how to perform it as a HIIT.

  • To kick things off, keep your feet straight and at hip-width.
  • Now, jump so that your feet go apart while clapping your hands above your head simultaneously.
  • Next up, jump again to bring your feet back to the initial position and drop your arms to the sides.

Do as many jumping jacks as your body is capable of in 40 seconds. Then, rest for 20 seconds and repeat.

  • Kettlebell Swing

A kettlebell is a simple piece of equipment used for a workout. It has an uneven weight distribution that requires your muscles to cater to the weight of the kettlebell on one side. It trains the muscles to counter the wayward pull hence making it an excellent resistance exercise.

Here is how it goes with HIIT.

  • Hold the kettlebell swing with two hands in a standing position. Keep your feet at hip-width.
  • Pull your shoulder blades together and contract your core muscles while expanding your chest.
  • Make sure that your knees are in a flexible position. Now, lower them to get into a partial squat position.
  • Swing the kettlebell through your legs as your body gets into a squat.
  • Raise the trunk of your body to get back to the standing position while swinging the kettlebell forward and upward to the chest level.

Perform the exercise for 20 seconds and take 30 seconds rest before going for the next set.

Are you interested in working with professionals on HIIT rather than performing it at home? If yes, the new HIIT classes at KONGA are by far your best choice, even if you are a HIIT beginner.

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