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Kickboxing Fat-Loss Circuit Bournemouth

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

1St Health
01202 539861
376 Charminster Road
Bournemouth

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The Vibraslim Clinic
01202 511551
677 Wimborne Road
Bournemouth

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Images Health & Fitness Club
01202 732622
8 Parr Street
Poole

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Fitness First Plc
0870 8988141
51 Queens Park South Drive
Bournemouth

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Topnotch Health Club
01202 293980
St. Pauls Road
Bournemouth

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Essential Health & Fitness
01202 298290
Dean Park Road
Bournemouth

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Bournemouth High Cliff Leisure Club
01202 294527
105 St. Michaels Road
Bournemouth

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Canford Sports Centre
01202 847524
Canford School
Wimborne

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Living Well Health Clubs
01202 293222
Westover Road
Bournemouth

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Peformance Gyms
01202 399921
12 Roumelia Lane
Bournemouth

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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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