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Kickboxing Fat-Loss Circuit Kingston

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

Curves
020 85498866
59 Eden Street
Kingston Upon Thames

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1 Line Pilates
020 89728288
Chichester House
Kingston Upon Thames

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Roys Gym Weight Training Club
020 89770093
63B High Street
Kingston Upon Thames

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Dahn Holistic Centre
020 83393776
59 Fleece Road
Surbiton

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Colets Health & Fitness
020 83987108
Off Speer Road
Thames Ditton

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Esporta Health & Fitness Clubs Plc
020 84816000
Richmond Road
Kingston Upon Thames

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Holmes Place Health Clubs
020 85497700
Bentalls Shopping Centre
Kingston Upon Thames

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Cannons Health & Fitness Ltd
020 83352900
Simpson Way
Surbiton

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Teddington Pilates Studio
020 89431111
62 Church Road
Teddington

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Curves Fitness For Women
020 30680077
Palaceum House
Hampton

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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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