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Kickboxing Fat-Loss Circuit Buckinghamshire

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

Forte Spa Health & Leisure Club
01908 231381
500 Saxon Gate West
Milton Keynes

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Curves Hemel Hempstead
01442 215551
Edmonds Chamber
Hemel Hempstead

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Fitness First Plc
01442 878000
168-176 High Street
Berkhamsted

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Esporta Health & Fitness Clubs Plc
01442 282950
Orchard Fields
Hemel Hempstead

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Lorraine Blakes
01908 644444
Chantry & Guild Hall
Milton Keynes

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Mk Springers
01908 217788
Milton Drive
Newport Pagnell

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Body Blitz
01844 342350
The Corner Shop
Princes Risborough

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Blackberry Orthopaedic Clinic
01908 604666
3 Blackberry Court
Milton Keynes

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Spirit Health & Fitness Club
01908 231381
500 Saxon Gate West
Milton Keynes

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Esporta Health & Fitness Clubs Plc
01908 298800
602 Marlborough Gate
Milton Keynes

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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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