I have a boxing routine that I use for HIIT from time to time. I can't remember where we got it, but I know it was online. All you need for it is a heavy bag (I have the swinging kind) and a jump rope.
Basically, you warm up with the jump rope, and then alternate rounds of different combo punches with rest, then finish with jump roping. It is a fun, fast workout that can be as intense as you want it to be and could be added to or changed to be more challenging. I think that the site it was on also had basic technique instruction as well. Chris found it thru google.
I wouldn't recommend doing it instead of running, but it's a fun thing to throw in for variety. I love it because it helps me feel strong. The workout is taped to my wall downstairs, but if you'd like it, let me know here and I'll post the whole thing.
mel
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