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Kickboxing Fat-Loss Circuit Horsham

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

David Lloyd Leisure
01865 748828
Garsington Road, Oxford Business Park South
Oxford

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Body Tec Ltd
01709 510001
8 Main Street
Rotherham

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L A Fitness Plc
020 74882934
49 Leadenhall Street
London

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Easyfit No Frills Gym
0115 9334555
1 Bingham Road
Nottingham

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Fitness Studio
01484 722251
2 Park Row
Brighouse

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Ironworks Gym
01945 585800
Unit 3
Wisbech

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Rhinos Gym
0161 6274500
35 Ripponden Road
Oldham

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Connors Gymnasium
023 80472468
Botley Road
Southampton

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Cupid'S Health Club
0161 7948877
13-17 Sutherland Street
Manchester

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Wye Valley Sports Ltd
01628 851068
New Road
Bourne End

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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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