I'm hoping to adopt an exercise regime that will actually aid me in self-defense and combat while improving my cardio vascular endurance and health--and that I can perform on my own, without any equipment other than standard household items and a stand-up punching bag. I know that a lot of combat sports utilize interval training to great effect. I also understand that there are different types of interval training--to develop explosiveness, endurance, etc. I have very little experience with interval training, but I imagine these different types of interval training tend to involve different types of exercises, (as well as different lengths of time for rounds and rests). Does anyone in this fine community have any advice that might help me when developing a regime? My lack of experience basically means that any advice is valuable. In particular, if anyone has any exercises they want to suggest, please do so.
My primary motivator is improving my cardiovascular health, however I'd like to improve my martial attributes at the same time if possible. If anyone has any suggestions besides interval training, I'd love to hear them as well.