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Kickboxing Fat-Loss Circuit Glasgow

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

Esporta Health & Fitness Clubs Plc
0141 2482244
11 Minerva Way
Glasgow

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Personal Trainer
0141 5765030
29 Old Dumbarton Road
Glasgow

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Arlington Baths Club
0141 3326021
61 Arlington Street
Glasgow

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Tractus Health Club
0141 3540225
13 Woodlands Terrace
Glasgow

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Park Grove House
0141 3346006
1 Parkgrove Terrace
Glasgow

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Good Health Good Life
0844 7365374
133 Yorkhill Street
Glasgow

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Western Baths Club
0141 5760294
8-12 Cranworth Street
Glasgow

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Training Station
0141 5813023
1552 Great Western Road
Glasgow

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Medespa Ltd
0141 3339399
16 Newton Place
Glasgow

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Royale Health Club
0141 2211136
32 Granville Street
Glasgow

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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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