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Kickboxing Fat-Loss Circuit Chiswick

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

Hogarth Health Club Ltd
020 89954600
Airedale Avenue
London

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G'S Gym
020 85670333
210 Popes Lane
London

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Esporta Health & Fitness Club
020 89875800
Building 3 Chiswick Park
London

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Topnotch Health Clubs
020 85606331
1-5 Windsor Close
Brentford

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Life Centre
020 87427987
New Chiswick Swimming Pool
London

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Energise Fitness
020 89933343
Acton Centre
London

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Virgin Active
020 86009600
36 Bromyard Avenue
London

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Harpers Fitness Club
020 87461958
Bromyard Leisure Centre
London

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Energize Fitness
020 88401437
Ealing Green
London

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Park Club
020 87434321
East Acton Lane
London

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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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