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Kickboxing Fat-Loss Circuit Cheshire

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

Motorcise
01625 503131
118A Mill Street
Macclesfield

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The Hayloft Ltd
0161 3386888
Dean Street
Stalybridge

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Fitness First Plc
0870 8980735
J Trident Park
Runcorn

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1St Class
01925 234942
66-70 Liverpool Road
Warrington

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Fox Studio
01606 594504
185 Station Road
Winsford

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Old Hall Health Club & Spa
01565 880040
Warford Park
Knutsford

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David Lloyd Cheshire Oaks
0151 3559050
Stanney Lane
Ellesmere Port

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Thornton Hall Country Health Club
0151 3530116
Neston Road
Wirral

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Total Rebuild Gym
01244 311459
Unit W8 Chester Enterprise Centre
Chester

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International Bodybuilders Union
0151 6386534
214 Rake Lane
Wallasey

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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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