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Follow-Along-Training: The NISHIMURA HITT Workout

The NISHIMURA HITT Workout is a 4 min, High-Intensity Interval Training (HIIT) session.

The workout consists of the following exercises:

1. Men Zanshin Kota (20sec work)

10 sec break

2. Ashisabaki circles clockwise (20sec work)

10 sec break

3. Squat suburi (20sec work)

10 sec break

4. Ashisabaki circles anti-clockwise (20sec work)

10 sec break

5. Lunge suburi (20sec work)

10 sec break

6. Ashisabaki backwards & forwards (20sec work)

10 sec break

7. Jump-lunge (20sec work)

10 sec break

8. Ashisabaki left & right (20sec work)

10 sec break

9. 20x Haya Suburi

10 sec break

The orginal video of NISHIMURA sensei doing it can be found here:

This session was performed by members of the Rivonia Kendo Club (RKC) on a chilly, Friday morning in Johannesburg, South Africa on 4 June 2021!

Music is by TABATA SONGS - "Blinding Lights (Tabata)". Video can be found here:


The Rivonia Kendo Club (RKC) train the traditional Japanese martial arts of Kendo and Iaido (sword-based martial arts), as well as Jodo(the art of the short staff/stick), that encourages the cultivation of the human character.

Please follow us on our various social media platforms:



Instagram: @rivonia_kendo_club


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