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Kickboxing Fat-Loss Circuit Greenock

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

Callanetics Studio
0131 4478414
5-9 Craiglea Drive
Edinburgh

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A J'S Health & Fitness Studio
01671 404445
Moretons Entry
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01324 876192
8 York Arcade
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Living River Treatment Rooms
0141 3532210
Buchanan Galleries
Glasgow

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0141 3540225
13 Woodlands Terrace
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Mad Hackers
01333 307020
3 South Street
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Slim Images
01224 211881
220 Hardgate
Aberdeen

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Esporta Health & Fitness Clubs Plc
0131 2218000
Fountainpark
Edinburgh

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Jjb Fitness Club
01224 213933
Boulevard Retail Park
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Inverclyde Fitness
01475 650570
Albert Road
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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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