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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.

Courtyard Health & Fitness Ltd
01453 546454
12 Parsonage Street
Dursley

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Fitness First Plc
0870 8980731
Debdale Park
Manchester

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Body Sculpture
0121 5070254
Bill House
Birmingham

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St Georges Fitness Centre
01227 457272
Unit 7 St. Georges Centre
Canterbury

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Ladies First
01788 552030
24 School Street
Rugby

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Roko Health & Fitness
0115 9827799
Roko Health Club
Nottingham

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Grant'S Gym
01388 602887
Maude Terrace
Bishop Auckland

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Flex Appeal Ltd
01908 313412
Glyn Square
Milton Keynes

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Probodies Health Club
01254 695551
Bolton Road
Blackburn

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Sensations - Karen Guest
01535 630300
Unit C Hardings House
Keighley

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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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