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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.

Village Hotel & Leisure Club
0161 4280404
Cheadle Road
Cheadle

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Bodycheck Health & Fitness Club
01457 853017
Victoria Street
Glossop

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Spirit Health Club
01928 712272
Wood Lane
Runcorn

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Belfry Health Club
0161 4933524
Stanley Road
Wilmslow

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Alvaston Hall Leisure Club
01270 629444
Middlewich Road
Nantwich

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Legends
01270 656868
Sunnybank Road
Crewe

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Total Rebuild Gym
01244 311459
Unit W8 Chester Enterprise Centre
Chester

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Energie Fitness Club
01925 419226
6 Springfield Street
Warrington

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Slaughter House Health & Fitness Club
01352 755418
Clayton Road
Mold

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New Bodies Fitness Centre & Gymnasium
01663 741654
Chapel Street
High Peak

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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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