Since I am actually doing this for martial arts training, I tried to do just bit more o' that today.
5 minutes of pounding from "the guard"- I was on my back holding the kicking shield with my legs while punching or elbowing the shield. I was roll to one side or the other and continue striking. I used the timer on the stationary bike and was surprised how quick it went.
5 minutes of "ground and pound" on the kicking shield.
20 minutes on the stationary bike- I used the timer and was surprise how insane the last 5 minutes made me. ;)
knees and kicks to cool down.