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7-Day High Intensity Calorie Burning Workout Program

This program consists of high-intensity full-body workouts designed to elevate your heart rate up and burn lots of calories.

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.

MONDAY

  • 8-ROUND Burnout Boxing
  • Sprawl and Brawl Sprint

TUESDAY

  • 6-ROUND Burnout Kickboxing
  • 10 - to - 5 Interval Sprint

WEDNESDAY

  • 10-ROUND Combo Buildup Boxing
  • Sprawl and Brawl Sprint

THURSDAY

  • 6-ROUND Knockout Power Boxing
  • 10 - to - 5 Interval Sprint

FRIDAY

  • 8-ROUND Full Body Kickboxing
  • Sprawl and Brawl Sprint

SATURDAY

  • 8-ROUND Burnout Boxing
  • 10 - to - 5 Interval Sprint

SUNDAY

  • Active Rest Day - Full Body Stretch
  • Plan Next Week's Workouts
7-Day High Intensity Calorie Burning Workout Program

**Save, share, & tag @FightCamp

How To Get Started

1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

3. Scroll to find a workout.

4. Get #ShanieSmashed!


The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. 

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