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Kickboxing Fat-Loss Circuit Cwmbran

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

Jjb Fitness Club
01685 388093
Cysarthfa Retail Park
Merthyr Tydfil

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Bannatyne Health Club
01633 266688
Enterprise Way
Newport

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Curves For Women
01244 550033
Central Point
Buckley

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Planet Fitness
01443 822998
Unit H1 & H2 Britannia Centre For Enterprise
Blackwood

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Andy'S Gym
01554 835366
1 New Street
Burry Port

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Active Bodies Health & Fitness
01443 692111
8 Merthyr Tydfil Industrial Park
Merthyr Tydfil

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Curves For Women
01244 822257
75 Connah'S Quay Precinct
Deeside

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Bray'S Powerhouse
01792 411050
20 Banwell Street
Swansea

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Impulse Health & Fitness Club
01446 701117
Porthkerry Road
Barry

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Premier Health & Fitness Centre
01656 744667
Heol Mostyn
Bridgend

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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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