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Kickboxing Fat-Loss Circuit Barking

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

New Physique Fitness Centre
020 85535572
233 Ilford Lane
Ilford

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Fitness First Plc
0870 8988166
261-275 High Road
Ilford

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The Body Factory
020 85956154
430-432 Hedgemans Road
Dagenham

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Goodmans Health Club
020 85972072
16 Goodmayes Road
Ilford

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The Connaught
020 75112211
Dockside Road
London

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Active Plus
020 85557122
Ithaca House
London

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Fitness First Plc
0870 8980663
6 Leyton Mills
London

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Radical Health & Fitness Ltd
020 85565922
Ground Floor
London

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New Docklands Steam Club
020 74731454
30A Stephenson Street
London

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Caribbean Mixx Health Fitness & Dance Ltd
020 82523864
21 Emerald Gardens
Dagenham

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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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