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Kickboxing Fat-Loss Circuit Clydebank

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

Spirit Of Life
0141 5611600
4-6 Forbes Place
Paisley

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Credo Fitness Centre
01224 636724
14 John Street
Aberdeen

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Radio City Association
01505 685700
1 Bridgend
Kilbirnie

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Jjb Fitness Club
01224 213933
Boulevard Retail Park
Aberdeen

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Bannatyne'S Health Club
0141 7794884
Buchanan Business Park
Glasgow

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L A Fitness Plc
01506 429627
Almondvale Avenue
Livingston

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Health Services
01856 888000
Balfour Hospital
Kirkwall

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Natural Health & Beauty
01259 763399
78 Stirling Street
Alva

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Living Well Health Clubs
0131 6576800
89 Newcraighall Road
Musselburgh

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Bannatyne Health & Fitness Club
01224 707171
Laurel Drive
Aberdeen

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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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