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Kickboxing Fat-Loss Circuit Coventry

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

Coventry Sports Trust
02476 252525
Fairfax Street
Coventry

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Gabriellas Health Studio
024 76594601
16A Crampers Field
Coventry

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Lighter Life
02476 553388
Cash'S Lane
Coventry

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Sky Blues In The Community
02476 786349
Ricoh Arena
Coventry

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Pro Gym
024 76700799
Auburndale House
Coventry

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Future Fitness
024 76229269
42 Far Gosford Street
Coventry

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Flex Health & Fitness Centre
02476 229269
42 Far Gosford Street
Coventry

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Fresh Start Fitness For Women
024 76224437
Bishop Street
Coventry

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Bodyworx Gym
024 76680000
607 Foleshill Road
Coventry

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Red Corner
024 76459966
290 Walsgrave Road
Coventry

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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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