You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
HIIT
A high-intensity circuit alternating strength and conditioning sets at hard effort. Bodyweight, kettlebells or dumbbells can all work here. Keep rest short, scale the rounds to your level.
This is a strong combination because your muscles are already warm, which can make stretching easier while also helping your heart rate come down.
Stretching
A few minutes of light static holds and slow breathing while the muscles are still warm from the circuit. It brings the heart rate down and leaves the joints ready for the sharper, more dynamic work of the striking round that’s coming next.
Practice
Kickboxing brings the striking skills of a fight gym into the session: footwork, combinations, and pad or bag rounds worked at pace. No partner or bag needed to start, shadow rounds in front of a mirror can work on the same timing and conditioning.
Sauna
Nearby recovery centres are a great way to close out a hard set of training. Twenty minutes in the heat lets the body settle before the cold contrast. No sauna nearby? A long hot shower or a twenty-minute hot bath does the job.
This is an excellent pairing because the classic hot-then-cold contrast can support circulation, recovery, and alertness.
Cold plunge
Three minutes of cold immersion closes the thermal loop after the sauna. Hot then cold, not the other way round, can eave you settled rather than wired. No plunge pool? Switch the shower to cold at the end and stay in for three minutes.