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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.

Bannatyne'S Health Club
01292 283833
1 Highfield Drive
Ayr

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Think Fitness Ltd
01450 379289
3 Oconnell Street
Hawick

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Jjb Fitness Club
0141 7716410
Glasgow Fort
Glasgow

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Morrisons Gymnasium
0141 5547777
197 Swanston Street
Glasgow

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Living Well Health Clubs
0141 2489788
309 St. Vincent Street
Glasgow

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The Edge
01592 576003
15-17 Sandwell Street
Leven

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Curves Fitness Centre
01259 210011
Millar Court Alloa Business Centre
Alloa

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Living Well Health Clubs
01350 727130
Hilton Dunkeld House Hotel
Dunkeld

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Spirit Of Life
0141 5611600
4-6 Forbes Place
Paisley

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Fitness First Plc
0870 8980761
Law Place
Glasgow

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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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