FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈500–650 kcal
Punch, kick, burn. No contact.
Body Combat 55
Martial-arts cardio: boxing, kicks, Muay Thai knees and elbows, then power intervals. Releases stress like nothing else.
-
7′Warm-up
Flowing, easy pace
- March with punches1 min
- Shadow boxing2 min
- Shoulder rolls1 min
- Hip circles1 min
- Knee lifts1 min
- Kick prep and balance1 min
-
9′Track 1: Boxing
4 rounds: 105 s work, 30 s rest
- Jab–cross1:45
- Jab–cross–hook1:45
- Uppercuts1:45
- Speed combo: everything1:45
-
9′Track 2: Kicks
4 rounds: 120 s work, 15 s rest
- Front kick1 min/side
- Roundhouse kick1 min/side
- Side kick1 min/side
- Kick combo2 min
-
8′Track 3: Muay Thai
4 rounds: 90 s work, 30 s rest
- Knee strikes90 s
- Elbow strikes90 s
- Teep (push kick)90 s
- Knee–elbow combo90 s
-
8′Track 4: Power
2 rounds: 40 s work, 20 s rest
- Sprawls40 s
- Speed punches40 s
- Jumping knees40 s
- Speed punches40 s
-
6′Track 5: Core
Flowing, easy pace
- Plank punches1 min
- Bicycle crunch1 min
- Sit-up punches1 min
- Side plank30 s/side
- Hollow hold1 min
- Mountain climbers1 min
-
8′Cool-down
Slow, breathe deep
- Walk it out, slow breathing2 min
- Hip flexor stretch1 min/side
- Hamstring stretch1 min
- Chest opener1 min
- Child’s pose1 min
- Box breathing1 min
Fuel for this class
Before: Fast carbs: a banana and a rice cake, 45–60 min before.
After: Water with a pinch of salt, then 30 g protein with rice or potatoes.
What it gives you
- Big calorie burn, real conditioning
- Coordination, speed and confidence
- Stress out, energy in
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.