This YouTube video by Team Ki presents a cardio and endurance workout. It’s a Tabata style workout, in which you work hard for 20 seconds, take a 10 second break, and repeat for a set number of rounds. The host Kenichi Sato performs basic Karate techniques, called “kihon,” turning this into a practice drill session.
The workout includes blocks, punches, kicks, and other types of hand strikes. There are 6 blocks of exercises, with 4 techniques each, and each technique is practiced with both sides of the body. This gives us 48 rounds total, for a 24 minute workout.