Day 11 is the program's first Super HIIT - the round doubles in size. Six 20-second intervals run back to back: high knees, side kicks, punches, high knees, turning kicks, punches. Two full minutes of work per round, one minute of rest, at 5, 7 or 10 rounds. Remember how this one feels: Day 30 uses this exact structure with the difficulty turned up.
The design mimics a fight round. Cardio bursts of high knees are stitched between technique blocks, so the kicks and punches always arrive on an elevated heart rate - the way they would in a real round, where nobody hands you fresh legs before a combination. Six intervals also introduce the pacing problem: a two-minute round cannot be sprinted from the front, so you learn to distribute effort across the whole distance and still have punches left for interval six.
Pace deliberately: the first high knees interval should feel almost easy, because interval five - turning kicks on tired hips - is where the round is actually won. Keep every technique at Day 1 standards no matter what the clock says: full chambers on the kicks, full rotation on the punches, knees at hip height on the runs. If form is dissolving in the second minute, that is your signal to slow the early intervals, not to shorten the late ones.
Two-minute rounds have arrived - and they left a note saying they will be back on Day 30.
Make it Harder: Treat the sixth interval of every round as an all-out sprint - empty the tank on the final punches.
Make it Easier: Drop one level and bank a clean, strong finish on every round.
