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Kickboxing Fat-Loss Circuit Altrincham

See off the flab and get into shape with this calorie-torching, kickboxing-inspired circuit. Read on and learn more about fitness.

Centre Fitness
01793 497123
3-5 Station Industrial Estate
Swindon

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Triple X
01772 463014
Unit 14 Leyland Lane
Leyland

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Peak Health Club
0114 2550070
Broadfield Road
Sheffield

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Bodylines
01582 612121
6-8 Gordon Street
Luton

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Chowdhury Health & Fitness Company Ltd
0161 6334814
Featherstall Road South
Oldham

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Palms Gym
01255 474788
11 Rosemary Road
Clacton On Sea

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S & P International Health Care
01623 405014
59 Aberconway Street
Mansfield

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Fitness First Plc
0870 8980708
43 Penistone Road North
Sheffield

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Fitness Zone
01737 221803
8-10 Bell Street
Reigate

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Horsham Gymnastic Centre
01403 756699
The Pavilions In The Park
Horsham

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Kickboxing Fat-Loss Circuit

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How it works
This quickfire workout uses Tabata training, a method developed in Japan that trains your body’s aerobic and anaerobic systems at the same time. Doing the circuit under Tabata rules will burn fat and improve your VO2 max (the maximum volume of oxygen that you can use during exercise). It will also induce excess post-exercise oxygen consumption (EPOC), which gives your metabolism a boost after your finish exercising and encourages further fat loss. At the same time you’ll strengthen the muscles that block and punch, and teach your body to operate at peak performance.

In Tabata training, you perform each exercise by counting time rather than reps. Do as many repetitions as you can in 20 seconds, then rest for ten seconds. Repeat this a total of eight times. Rest for two minutes before moving on to the next exercise.

Time per session
35 minutes

Calorie burn
450

What you need
A 5kg medicine ball.

Start

Warm up with five minutes of jogging and fast shadow-boxing to get the blood pumping to your muscles. Include punches, kicks, elbows, knees, blocks, evasion and footwork.

Finish
End with five minutes of skipping and some stretching, then repeat the whole shebang.

Click on the links below to see each exercise.

Exercise 1: Medicine ball burpee
Exercise 2: V-sit
Exercise 3: Medicine ball grab and knee strike
Exercise 4: Fist press-up
Exercise 5: Frog jumps
Exercise 6: Lunge to jab combo

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Read more from Mens Fitness: Kickboxing fat-loss circuit

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