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Kickboxing Fat-Loss Circuit Greenwich

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

Fitness First Plc
0870 8980625
65-71 Lewisham High Street
London

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L A Fitness Plc
020 75310191
5 Hertsmere Road
London

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Peacock Gymnasium
020 74768359
Peacock House
London

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Circle Spa Health Club
020 73787112
The Circle
London

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Peckham Pulse Healthy Living Centre
020 75254999
10 Melon Road
London

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Hypoxi Inspiration
07762 373075
5 Hertsmere Road
London

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Someone Very Beautifull
020 82915555
398A Brockley Road
London

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Charlton Millennium Fitness Centre
020 88535454
The Valley
London

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David Lloyd Leisure Plc
020 88562139
Kidbrooke Park Road
London

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Shapes
020 88597600
400 Westhorne Avenue
London

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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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