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Kickboxing Fat-Loss Circuit Croydon

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

Energie Fitness
020 86811885
Stephenson House
Croydon

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Muscle Fx Power & Fitness Studio
020 86497769
68-74 Church Street
Croydon

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Fitness First Plc
020 86679229
99 London Road
Croydon

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Living Well Health Clubs
020 86674444
101 Waddon Way
Croydon

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Holmes Place Health Clubs
020 86863700
44 Surrey Street
Croydon

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Esporta Health & Racquets Club
020 82531313
Esporta Health Club
Croydon

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Dragons Health Club
020 86868811
33 Imperial Way
Croydon

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Solutions Health & Fitness
020 86815353
1 Lansdowne Road
Croydon

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Angelines Sauna
020 86812330
4 Bridge Parade
Croydon

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Greens Health & Fitness
020 86802228
Colannades
Croydon

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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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