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Kickboxing Fat-Loss Circuit Hackney

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

Legends
020 78129600
2 Ridley Road
London

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Gainsborough Health & Fitness
020 77395959
1 Poole Street
London

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Fitness First Plc
0870 8980663
6 Leyton Mills
London

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Brushfield Health & Fitness
020 76554316
Fruit Exchange Building
London

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Academy Health & Fitness Centre
020 77295789
16 Hoxton Square
London

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Kings Gym
020 79230578
552 Kingsland Road
London

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Titan Fitness & Body Building Centre
020 89851287
164-170 Mare Street
London

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John Scott
020 76834700
Green Lanes
London

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Health & Fitness
020 72479786
London Fruit Exchange
London

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Esporta Health & Fitness Clubs Plc
020 72888200
27 Essex Road
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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