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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.

Fitness First
0870 8988126
Unit B4
Milton Keynes

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Fitness First Plc
0870 8988180
Aspects Leisure Centre

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Arabian School Of Gymnastics
01908 647060
Bletchley Leisure Centre
Milton Keynes

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Hilltop Swimming Club
01525 861281
22 Back Street

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Shape Exercise Classes
01234 328455

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Quality Living
01908 567453
Monks Way
Milton Keynes

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

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David Lloyd Leisure Plc
01908 207901
Livingstone Drive
Milton Keynes

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Bodyfit Health & Fitness Club
01494 520338
4B Desborough Industrial Park
High Wycombe

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Lorraine Blakes
01908 644444
Chantry & Guild Hall
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

What you need
A 5kg medicine ball.


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.

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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