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Kickboxing Fat-Loss Circuit Bristol

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

Fit Firm Ltd
0117 9102880
184 Hotwell Road
Bristol

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Exercere Club One Ltd
0117 9214450
Welsh Back Squash & Health Club
Bristol

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Top Notch
0117 9297311
The Pithayall Saints Street
Bristol

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Power Station
0117 9405808
107 Wells Road
Bristol

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Living Well Health Clubs
0117 9425805
80 Redland Road
Bristol

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The Club
0117 9273207
32-34 Midland Road
Bristol

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Essential Massage
0117 9226944
54 Old Market Street
Bristol

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Cannons Health & Fitness Ltd
0117 9252538
Clifton Pavilion
Bristol

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Kinetic Fitness
0117 3779265
21-22 Oxford Street
Bristol

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The Studio
0117 9231294
11 Whitehouse Street
Bristol

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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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