One minute on a fighting skill or self defense technique followed by one minute on an exercise, strength or explosive movement. Doing this for 7 straight minutes with a 1-2 minute rest of 3- 5 rounds. sdi7 hIIT workouts are designed beginner through advanced with modification and progressions dependent on one’s fighting skills and fitness level . The purpose is to to reinforce fighting skills, and self-defense techniques. At the same time sculpt, tone, burn calories and torch fat. It combines boxing, mma and martial arts, kickboxing, muay thai, combative, self-defense drills, strength and conditioning, core and abdominal work.