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Kickboxing Fat-Loss Circuit Islington

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

Esporta Health & Fitness Clubs Plc
020 72888200
27 Essex Road
London

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Bikram Yoga City
020 73366330
6-8 Vestry Street
London

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Soho Gyms
020 72421290
10-14 Macklin Street
London

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City Golf & Health Clubs
020 77965960
40 Coleman Street
London

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The Real Fight Club
020 72472358
2-6 Curtain Road
London

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Fitness First Plc
0870 8980662
361-363 City Road
London

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Pleasure Gardens
020 76070123
278 Caledonian Road
London

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Soho Gym
020 72675330
193 Camden High Street
London

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Holmes Place
020 75615200
Collingwood Business Centre
London

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Fitness First Plc
020 78331887
6 Coram Street
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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