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Kickboxing Fat-Loss Circuit King's Lynn

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

Vie Health Club
020 72788070
122 Clerkenwell Road
London

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Fitness First
08708 988149
366-368 Shirley Road
Southampton

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Spirit Health & Fitness Club
01823 350999
Holiday Inn Taunton
Taunton

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K C S Enterprises Ltd
020 82555401
Southside Common
London

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Sport Connection
01242 221900
205 Leckhampton Road
Cheltenham

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Oasis Health Club
01924 382000
180 Doncaster Road
Wakefield

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Covox Health Club
01392 201178
Cofton Road
Exeter

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Club Motivation
01452 519901
Cheltenham & Gloucester Moat House
Gloucester

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Club Health
01326 312082
27 Market Street
Falmouth

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T J Fitness
020 89521121
Watling Avenue
Edgware

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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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