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Kickboxing Fat-Loss Circuit Cumbria

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

The Haven
01946 727387
8 South Parade
Seascale

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Powerhouse
01946 690055
5A Smevkyeat Industrial Estate
Whitehaven

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Living Well Health Clubs
01228 406800
50 Kingstown Road
Carlisle

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Intrim Fitness Centres Ltd
(019) 006-7512
Intrim Fitness Centres Ltd.
Workington

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Shapers Health & Beauty Salon
01228 810588
2 Cecil Street
Carlisle

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Spirit Health & Fitness Club
01228 533688
Within Holiday Inn
Carlisle

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Lifestyle Fitness Ltd
01900 827734
Mayo Courtyard
Cockermouth

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Leisure Club
01946 599100
Howgill Street
Whitehaven

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Alston Noor Fitness Club
01434 382120
Unit 8 Clitheroe
Alston

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Fitness Factory Egremont Ltd
01946 824157
Fitness Factory Egremont
Egremont

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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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