Cardio & glycemic Index protein

Here goes:
I am want to try the cardio training, but I would like to do something else than the regular walking/bike/stepper thing. Namely practise some martial arts techniques and combinations (shadow kickboxing, reaction drills, target glowes, two-end bag) short rounds (maybe only a couple of combinations). Could I go full speed and power for short period and then take some rest, so that my heart rate would be on the recommended zone for most of the time ?

And for glycemic index. When counting a g-index rating for entire meal, how should I evaluate the effect of protein ? For example the protein enriched pasta has rating of 27 and the same pasta without the extra protein has rating of 55. suggestions ?