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Kickboxing Fat-Loss Circuit Derbyshire

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

Jupiter Health & Fitness Centre
0191 5272576
Seaside Lane

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Body Talk Health & Fitness
0191 5879790
1 Cook Way

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Pulse Leisure
01773 570073
27 Derby Road

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Finishing Touch
01332 670909

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Atlas Workout Warehouse
01773 836622
Unit 10 Salcombe Road

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In Trim Health Club
01773 835941
4 Church Street

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Paulines Toning Tables
0191 5496865
194 Southwick Road

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Excercise 4 All
01773 874454
107 High Street

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Stripes Fitness
01332 366011
Stores Road

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Bubbles Health Spa
01332 297943
31-32 Railway Terrace

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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

What you need
A 5kg medicine ball.


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.

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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