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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.

Olympia Fitness
0191 5658812
56 High Street West
Sunderland

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Palm Beach Tanning Studio
0191 5489282
188 Southwick Road
Sunderland

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Marlbro Health & Fitness Club
0191 5810022
7-8 Vane Terrace
Seaham

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Jupiter Health & Fitness Centre
0191 5272576
Seaside Lane
Peterlee

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The Gym
01332 716627
Cathedral Road
Derby

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Erewash Mental Health Association
0115 9321329
Market Place
Ilkeston

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J J B Fitness Club
01332 294443
Derwent Parade
Derby

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Brackendale Spa
01629 540727
Knockerdown Farm
Ashbourne

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Fitness First Plc
0870 8988183
St. Thomas House
Derby

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Enigma Spa
01773 746104
4 Nottingham Road
Ripley

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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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