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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.

Sebastian Coe Health Club
01463 251617
Church Street

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01786 447760
74 Murray Place

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Slim Images
01224 211881
220 Hardgate

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01383 736258

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Dorothy Dobson
01674 674962
1 Panmure Terrace

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Curves For Women
01383 621715
Dewar House

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Esporta Health & Fitness Clubs Plc
0131 2218000

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Living Well Health Clubs
01382 226506
Stakis Dundee Hotel

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The Gents Room
01382 204007
Unit 8 City Quay

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Venus Sauna Club
0141 2218722
72 Sandyford Place Lane

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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

What you need
A 5kg medicine ball.


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.

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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