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Kickboxing Fat-Loss Circuit Devon

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

Pensilva Wellness Centre
01579 363436
Millenium House

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Riviera Centre Lifestyle Health Club Leisure Conference
01803 206345
Chestnut Avenue

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S M P Pilates
01392 464606
4E Pinbrook Units Pinhoe Trading Estate

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Club Motivation
01752 226652
Armada Way

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Torbay Toning
01803 292300
84 Union Street

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Smart Fitness
01769 572766
14A Barnstaple Street
South Molton

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Body 2000 Gym
01392 276091
9 Verney Street

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Fitness Central
01395 223221
5A Parade

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Womens Running Network
01392 683318
Exeter Arena

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Plymouth Health Studio
01752 668327
Blake Lodge

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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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