7-Day High Intensity Cardio Training Workout Program

7-Day High Intensity Cardio Training

Join FightCamp Trainer Tommy Duquette for 7 days of high intensity cardio training. Build cardio endurance & boost your energy for peak athletic performance.

Published: February 8, 2021

Topics: Strength & Conditioning, Training

Author: Aaron Swenson

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.

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

**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!

FightCamp Trainer Aaron Swenson

Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.

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