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Kickboxing Fat-Loss Circuit Belfast

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

Arena Health & Fitness
028 90629789
35-39 Finaghy Road North
Belfast

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E G'S Curves
028 90309800
Kennedy Enterprise Centre
Belfast

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L A Fitness Plc
028 90641800
Milltown Road
Belfast

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Centaur Health Studios
028 90242680
19 Arthur Street
Belfast

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Spirit Health & Fitness Club
028 90325454
22 Ormeau Avenue
Belfast

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Fitness First Plc
0870 8980773
Boucher Road
Belfast

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Peak Physique Gymnasium
028 90667886
721A Lisburn Road
Belfast

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Workout World
028 90230330
51 King Street
Belfast

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L A Fitness Plc
028 90328816
Adelaide Street
Belfast

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Living Well Health Clubs
028 90277490
4 Lanyon Place
Belfast

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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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