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Kickboxing Fat-Loss Circuit Fulham

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

Kensington Close Health Club
020 31552016
Wrights Lane

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Cannons Health & Fitness Ltd
020 74711200
Stevenage Road

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Kensington Green Health Club
020 79382928
Stone Hall Gardens

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Pilates Room
020 77360992
9 Filmer Mews

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Earls Court Gym
020 73701402
254 Earls Court Road

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Chelsea Club Ltd
020 79152200
Chelsea Village

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020 77511005
7 Russell Gardens

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Phillimore Club
020 79372882
45 Phillimore Walk

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China Medic
020 76028282
89 Hammersmith Road

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David Lloyd Leisure Plc
020 73862200
24 Jerdan Place

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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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