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Kickboxing Fat-Loss Circuit Kent

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

Contours Fitness Studio
01233 625801
Tannery Lane
Ashford

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Courts Health Fitness & Leisure
020 83038426
Station Approach South
Welling

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Esporta Health & Fitness Clubs Plc
01892 774000
Knights Leisure Park
Tunbridge Wells

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Calso Health & Fitness Centre
020 84660506
28-30 Letchworth Drive
Bromley

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Steve Thomas Personal Trainer
07963 701263
19 Church Lane
Maidstone

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Dover Gymnastics Club
01304 226088
27-29 High Street
Dover

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Eddie'S Gym
01634 880700
2A Institute Road
Chatham

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Spirit Club
01732 781192
London Road
Sevenoaks

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Bannatynes
01303 270888
Folkestone Enterprise Centre Shearway Business Park
Folkestone

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Esporta Health & Fitness Clubs Plc
020 83083900
Sidcup By Passage
Chislehurst

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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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