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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.

Dover Gymnastics Club
01304 226088
27-29 High Street
Dover

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Spirit Health & Fitness Club
01634 864261
Maidstone Road
Chatham

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Rosemary Conley Diet & Fitness Clubs
01622 677766
19 Mostyn Road
Maidstone

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Michael'S Harbour
01843 580006
49 Harbour Parade
Ramsgate

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Metropolitan Club
01233 624439
Simone Weil Avenue
Ashford

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Olympians Fitness Centre
01233 635116
127 Ellingham Industrial Centre
Ashford

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Bodymission Health Club
01892 837616
Orchard Brook
Tonbridge

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Aryaserene
01227 451895
Almora
Canterbury

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Bannatyne Fitness
01424 855110
Hastings Road
St Leonards On Sea

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Tonics Fitness Centre
01795 423090
Broadoak Road
Sittingbourne

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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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