Combat HIIT opens with its three cornerstones. Day 1 is a Practice session: 20 seconds of side kicks, 20 seconds of punches and 20 seconds of turning kicks make one round, followed by a full minute of rest, repeated for 5, 10 or 15 rounds depending on your level. Three techniques, one minute to recover, and the whole month ahead built on exactly this rhythm.
These three moves were chosen because between them they teach everything the program will keep asking for. The side kick trains the chamber - knee up, foot loaded - and the balance to deliver force sideways off one leg. Punches teach rotation: power that starts at the hips and arrives at the fist. The turning kick adds the pivot, swinging the hip over the standing foot to whip the leg through an arc. Twenty seconds per technique is long enough to find a groove and short enough that every rep can be thrown with speed.
Chamber the side kick properly - knee to chest, then drive the heel out and pull it back the same way. Throw punches from a guard, rotating the shoulder and hip behind each one, and snap the fist back as fast as it went out. On turning kicks, pivot fully on the ball of the standing foot so the hips open and the kick travels level. Alternate sides throughout and keep the non-working hand up - the guard is part of every technique here.
Three moves, one minute of rest and twenty-nine days to go - consider the opening bell rung.
Make it Harder: Kick above waist height on every single rep - full chamber, full extension, no exceptions.
Make it Easier: Start at Level I and keep the kicks at knee height while you learn the pivot.
