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Kickboxing Fat-Loss Circuit Durham

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

J & D'S
01609 760082
66 Romanby Road
Northallerton

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Bannatyne Fitness Ltd
01325 356677
Haughton Road
Darlington

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Future Fitness
0191 3845464
Abbey Road
Durham

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Penthouse Fitness Suite
01325 353637
86-88 Skinnergate
Darlington

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Health Academy
01642 387300
Worsall Road
Yarm

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Steel City
01642 252206
125 Marton Road
Middlesbrough

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Allama Health Studio
01287 639171
Fountain Street
Guisborough

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Bannatyne'S Health Club
01642 766447
Myton Road
Stockton On Tees

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Body Talk
01642 454823
109 High Street
Middlesbrough

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Healthlands Clubs
0191 3844334
Finchale Road
Durham

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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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