LOGIN | REGISTER  Unregistered
» » »

Kickboxing Fat-Loss Circuit Burton

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

Bridges Fitness Centre
01484 715444
Birkby Lane

Data Provided by:
Health Spa
01926 336836
48 Warwick Street
Leamington Spa

Data Provided by:
Muscle Mania
01254 230666
Unit 16 Victoria Mills

Data Provided by:
Bodyshape Health Club
07973 158103
24 Hartleys Village

Data Provided by:
Fit Four All
01273 415515
Portland Industrial Estate

Data Provided by:
Curves Tottenham
020 88089030
Unit 7 2 Somerset Road

Data Provided by:
Fitness First Plc
0870 8980750
Level Street
Brierley Hill

Data Provided by:
Fitness Found
01376 323341
The Green

Data Provided by:
Muscle & Fitness
0161 7278037
179-181 Station Road

Data Provided by:
Slender You
01206 546414
Unit 29C Peartree Business Centre

Data Provided by:
Data Provided by:

Kickboxing Fat-Loss Circuit

Provided By:

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

For more fighty stories, subscribe to the magazine. We'll give you five hard-punching issue for a mere £5 .

Read more from Mens Fitness: Kickboxing fat-loss circuit

Company Website | Media Information | Contact Us | Privacy Notice | Subs Info | Dennis Communications | FitBrit

Our Other Websites: The First Post | Auto Express | Custom PC | Evo | IT Pro | IT Pro India | MacUser | Men's Fitness | Micro Mart | PC Pro | bit-tech | Know Your Mobile | Octane | Expert Reviews | Channel Pro | Know Your Cell | Know Your Mobile India | iGizmo | Digital SLR Photography | Den of Geek | The Week | Computer Shopper | Dennis Communications | Magazines | Mobile Phone Deals | Competitions | Health & Fitness | CarBuyer