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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.

Harveys
01442 891385
58-59 High Street
Tring

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Lorraine Blakes
01908 644444
Chantry & Guild Hall
Milton Keynes

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

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Hilltop Swimming Club
01525 861281
22 Back Street
Bedford

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Bourton Mill Health & Leisure Club
01280 823423
Buckingham

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Flexibility
01234 346222
Palace Chambers
Bedford

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Flex Appeal Ltd
01908 313412
Glyn Square
Milton Keynes

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Living Well Health Clubs
01908 240422
Hilton National Hotel
Milton Keynes

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Woodbyne
01844 275829
Woodbyne Fitness Clinic
Princes Risborough

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Ramada Jarvis
01494 473800
Castle House
High Wycombe

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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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