Interval Drills on the Heavy/Speed bags?

[Alkie]

I was wondering if any of you had a good high intensity interval training drill i could do on the heavy/speed bags (or jump rope). I've been doing 30-30 HIIT on a treadmill but was wondering if any of you had any drills that involved the bags.

[Eshays!]

do four hard punches - run - four push ups. increase your punches up to 10 and back down (all hard). do this for 3 or 2 min rounds

[Eric Holder]

you can do punch out drills

30 secs: straight punches as fast as you can
10 secs: rest

and repeat

[Eshays!]

30 sec sprint - 30 sec hard punches - 2 or 3 min rounds

15 sec sprint - 15 sec floor exercise - 2 or 3 min rounds

all so try some punch outs while holding your breathe, thats a real killer

[Del Coqui]

I was wondering if any of you had a good high intensity interval training drill i could do on the heavy/speed bags (or jump rope). I've been doing 30-30 HIIT on a treadmill but was wondering if any of you had any drills that involved the bags.

There are a LOT of interval training videos on youtube, did you try that?

[Alkie]

Figured people on the forums would have better input on what works best.