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Kickboxing Fat-Loss Circuit Brentford

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

G'S Gym
020 85670333
210 Popes Lane
London

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Vision Fitness
020 88473444
Windsor Close
Brentford

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Pools On The Park
020 89400561
Swimming Baths Old Deer Park
Richmond

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Eden Fitness
020 87995740
50 Uxbridge Road
London

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Harpers
020 89983241
Ruislip Road East
London

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Next Generation Clubs Ltd
020 86149070
Head Office Layton House
Richmond

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Topnotch Health Clubs
020 85606331
1-5 Windsor Close
Brentford

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L A Fitness Plc
020 85688844
Swan Street
Isleworth

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Energise Fitness
020 89933343
Acton Centre
London

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Holmes Place Health Clubs
020 88408616
Ealing Broadway Centre
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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