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HIIT Kickboxing
A cardio interval workout with a virtual pad-work coach: jab, cross, hook, kick, knee and elbow combinations called out loud over four 4-minute rounds with 3-minute rests, bells, defense calls, progress bars and a 10-second warning.
WARM-UP · 10 min
Next: Round 1 4:00
Press Start. Your coach calls the combinations, you throw them.
Medium pace · about 15 combos per minute plus some defense calls
Time left in this phase
10:00
Tip: press Space to start or pause and F for full screen.
Whole session
0:00 elapsed · 38:00 left · 0%
W warm-up, upcoming
R1 round, upcoming
r rest, upcoming
R2 round, upcoming
r rest, upcoming
R3 round, upcoming
r rest, upcoming
R4 round, upcoming
C cool-down, upcoming
- R1, R2… = Rounds (stripes)
- r = Rest (dots), C = cool-down
- W = Warm-up
Voice and bells
Voice
The recorded coach is the default. The placeholder is only a synthetic backup.
The voice loads when you press Start or Test voice.
- One bell starts every round (and ends the warm-up or rest before it). Three bells end every round and the whole session.
- With the warning on, you hear a tick and "Ten seconds!" before a round ends, and 3-2-1 ticks before the next round starts.
- Phones on silent mode may mute browser sound. The big on-screen calls and colours work either way.
Settings · 38 min total · Medium pace
Workout
Warm-up
0 = skip the warm-up
Rounds
Default 4
Round length
Default 4 min
Rest between rounds
Default 3 min. No rest after the last round.
Cool-down
After the last round. 0 = none
Pace
How fast the calls come
Gap between moves and pause between combos. Slow: 0.25 s and 1.4 s. Medium: 0.09 s and 0.6 s. Fast: 0.04 s and 0.2 s. Custom starts at 0.6 s. Fine-tune both under Calls.
Medium pace · about 15 combos per minute plus some defense calls. Warm-up calls use the next slower pace and only easy, short combos (about 18 a minute).
Calls
Timing between calls
Each one follows your Pace until you set your own value. Your value replaces only that part of the pace, and it applies to the warm-up calls too. Calls never overlap, even with no gap.
Time between moves in a combo
0 = the moves run back to back
Pause between combos
Varies a little (±20%) so the rhythm is not robotic
Medium pace · about 15 combos per minute plus some defense calls.
Level
Mixed uses everything and can build up through each round.
Moves
Defense calls
"Cover left", "Cover right", "Duck left", "Duck right", "Leg check left" and "Leg check right" between combos (never in the middle of one).
How often
Settings, voice and bell choices are saved on this device in one small cookie (pad_coach_prefs, kept for one year) and in local storage. It is not used for tracking or ads.
A pad-work cardio workout
This follows the Norwegian 4x4 pattern: a warm-up, then hard rounds of 4 minutes with 3 minutes of rest. During each round your virtual coach calls punching, kicking, knee and elbow combinations and the occasional defensive move, and you throw them at the pace you choose. One bell starts a round and three bells end it. It is a fitness drill: think of shadow boxing with a caller.
The calls use plain pad-work words (jab, cross, hook, upper, kicks, knee, elbow) and a left or right side where one is named. Without a side, jab is the left hand and cross is the right. The coach is a real voice recording. A synthetic placeholder voice is kept only as a backup for any clip that cannot be loaded.
Health disclaimer: This tool is for general information and timing only. It is not medical advice and does not promise any result. High-intensity exercise is not suitable for everyone. Talk to a doctor or other qualified health professional before you start, especially if you have a health condition, take medication, are pregnant or have not exercised for a while. Warm up, use proper technique, and train with a qualified coach for real pad work. Stop straight away if you feel unwell, dizzy, faint, or have chest pain or unusual shortness of breath, and get medical help if you need it. Nothing you do here is uploaded.
How to use it
A cardio interval workout with a virtual pad-work coach: jab, cross, hook, kick, knee and elbow combinations called out loud over four 4-minute rounds with 3-minute rests, bells, defense calls, progress bars and a 10-second warning.
- 1Check the settings if you like: the defaults are a 10-minute warm-up and four 4-minute rounds with 3-minute rests. Pick a level (Beginner, Intermediate, Advanced or Mixed), the moves you want, and a pace (Slow, Medium, Fast or Custom).
- 2Press Start (or the Space bar), turn your sound up and use Test voice and Test bell first. One bell starts each round; three bells end it.
- 3Listen for the coach and watch the big call on screen. Throw each combination at the pace shown, and react to the blue shield calls (cover, duck or leg check) when they come between combos. The next call is never shown in advance.
- 4Rest in the blue phases. Use Pause, Skip or Reset any time. Keep this page open while you train; on supported phones the screen is kept awake.
This is a general fitness timer for pad-work style cardio: think of shadow boxing with a caller. It is not medical advice and does not promise any result. Talk to a doctor before high-intensity exercise, warm up, use proper technique with a qualified coach for real pad work, and stop if you feel unwell, dizzy or have chest pain.
The coach is a real voice recording. A synthetic placeholder voice is kept only as a backup for any clip that cannot be loaded. Your settings are saved only on your device in one small cookie (pad_coach_prefs) and in local storage. Nothing is uploaded or tracked.
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