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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.

Sportlife Health & Fitness Ltd
01254 391999
The Globe Centre
Accrington

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Fitness Factory Ltd
01823 330551
Viney Court
Taunton

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Fitness First Plc
0870 8980645
632-640 Kingsbury Road
London

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Fitness First Plc
01543 466686
3 Wyrley Brook Park
Cannock

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Living Well Health Clubs
01243 554693
Yapton Lane
Arundel

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Railway Gym
01233 662533
The Old Railway Works
Ashford

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Ainsdale Health & Fitness
01704 573010
658A Liverpool Road
Southport

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St James'S Health Club
020 79305870
9 St. James'S Street
London

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Sollutions Health & Fitness
01844 215607
Thame Sports & Art Centre
Thame

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Absolute Fitness Centre
01977 690680
40 Ropergate
Pontefract

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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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