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Kickboxing Fat-Loss Circuit Kilmarnock

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

Living Well Health Clubs
0131 3358700
100 Eastfield Road
Newbridge

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Fitness First Kilmarnock
0870 8980765
Queens Dr Retail Park
Kilmarnock

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Radio City Association
01505 685700
1 Bridgend
Kilbirnie

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Western Baths Club
0141 5760294
8-12 Cranworth Street
Glasgow

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Future Fitness
0141 6490029
70 Kilmarnock Road
Glasgow

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One Life Gym
01506 416118
1 Simpson Parkway
Livingston

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Boathouse Fitness Club
01698 250250
Strathclyde Country Park
Motherwell

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Sebastian Coe Health Club
01475 635588
Gantock Hotel
Gourock

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Credo Fitness Centre
01224 636724
14 John Street
Aberdeen

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E A M H Healthy Living Initiative
0131 6661354
22 Gracemount Drive
Edinburgh

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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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