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Kickboxing Fat-Loss Circuit Hampshire

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

Lloyd Vine
023 92504953
79-83 Forton Road
Gosport

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Living Well Health Clubs
023 92383415
Hilton National Hotel
Portsmouth

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Fitness First Plc
0870 8988148
Pompei Centre
Southsea

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City Gym
023 80770730
2-10 Park Street
Southampton

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Chariots
01243 839978
Via Ravenna
Chichester

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Horizon Health & Fitness
023 92382177
8C High Street
Portsmouth

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True Tone
01983 559055
Wellington Road
Newport

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Fitness & Leisure
01983 406000
Station Approach
Sandown

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Body Plus
01794 517597
Romsey Community School
Romsey

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Cannons Health & Fitness Ltd
01243 788678
Chichester Gate
Chichester

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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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