3        Cardio Vascular endurance: Even strengthening exercises in Martial arts tend to lean toward cardio. Instead of five sets of 10 pushups done slowly, more common is one or two sets of as many as one can do, done quickly. Simply doing repetitions of standing or moving basics can provide an excellent cardio workout, but most schools will put some focus on extra cardio training such as running.

continuous punches
moving in stances