7-Day High Intensity Cardio Training Workout Program

This week’s workout focuses on building cardio endurance. Cardio endurance is essential for a healthy heart. It will also increase your daily performance and boost your energy. All levels can do this workout. You choose your desired level (Open or Intermediate) in the FightCamp app.

* 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.


  • 8-ROUND Burnout Boxing
  • 5 MIN CORE Total Ab Work


  • 10 MIN Jump Rope
  • 6-ROUND Knockout Power Boxing


  • 10-ROUND Pure Punching Boxing
  • 5 MIN CORE Light Burn


  • Active Rest Day - drink water and stretch!


  • 6-ROUND Burnout Boxing
  • 5 MIN Abs
  • 20 MIN Roadwork (walk, jog, or run)


  • 10-ROUND Knockout Power Boxing
  • 5 MIN CORE Total Balance


  • Active Rest Day
  • Plan next week's workouts

Tommy Duquette 7 Day Endurance 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. Start punching!

The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness.