7-Day High Intensity Cardio Training Workout Program

7-Day High Intensity Cardio Training Workout Program

Join FightCamp's Tommy Duquette for 7 days of high-intensity cardio boxing training. Build endurance, stamina & boost your energy for peak athletic performance.

Published: February 8, 2021

Topics: Strength & Conditioning, Training

Author: Tommy Duquette

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.

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.

7-Day High Intensity Cardio Training


  • 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

For more workouts like these, download the free FightCamp app and choose your desired level (Open, Intermediate, or Advanced).

*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!

Tommy Duquette

Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.

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