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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.

Greenwoods Estate Essex Ltd
01277 829990
Stock Road
Ingatestone

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Busybodys Fitness Ltd
01206 391441
4B Station Road
Manningtree

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Cullys
01702 208771
1 Eldon Way Industrial Estate
Hockley

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Bannatyne'S Health Club
01375 481212
Howard Road
Grays

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Muscle Mania
01375 856676
2A Calcutta Road
Tilbury

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Lions Den
020 85982300
891 High Road
Romford

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Curves
01376 320656
10 Leather Lane
Braintree

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Pilates
01206 564348
14 Woodrush End
Colchester

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L A Fitness Plc
01206 369911
Clarendon Way
Colchester

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Peak Fitness
020 85920828
Rear Of 5-7 Reede Road
Dagenham

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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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