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Kickboxing Fat-Loss Circuit Battersea

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

Panakeia Health Club
020 77309977
44 Pimlico Road
London

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Total Health Clinic
020 73717744
Townmead Road
London

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Chelsea Club Ltd
020 79152200
Chelsea Village
London

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Yorky'S Gym
020 72286266
24-28 York Road
London

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Kensington Green Health Club
020 79382928
Stone Hall Gardens
London

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Fitness Exchange
020 77380067
34 St. John'S Hill
London

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Authentic Pilates
020 75851114
6 Battersea Square
London

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Fitness First Plc
0870 8980623
276-288 Lavender Hill
London

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Pilates Performance
020 72281040
36 Battersea Square
London

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Living Well Health Clubs
020 72333579
4 Millbank
London

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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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