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Kickboxing Fat-Loss Circuit Essex

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

Go Sport & Leisure
01621 840565
39 High Street

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Muscle Mania
01375 856676
2A Calcutta Road

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L A Fitness Plc
01206 369911
Clarendon Way

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Stans Gym Health & Fitness Centre
01708 227072
Llantrisant Oaks

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Lions Den
020 85982300
891 High Road

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Greenwoods Estate Essex Ltd
01277 829990
Stock Road

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01268 775615
39 Websters Way

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Esporta Health & Fitness Clubs Plc
01245 396060
New Writtle Street

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Ardleigh Hall Leisure
01206 230620
Dedham Road

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David Lloyd Leisure Plc
01268 662100
Festival Leisure Park

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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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Read more from Mens Fitness: Kickboxing fat-loss circuit

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