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Kickboxing Fat-Loss Circuit Leicester

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

Fresh Start Fitness For Ladies
0116 2629408
64-66 Humberstone Gate
Leicester

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Olympia Conditioning Centre
0116 2245077
Pilot House
Leicester

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Cannons Health & Fitness Ltd
0116 2999444
Wyggeston Drive
Leicester

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Tai Chi Assocation Of Leicestershire
0116 2557055
169 London Road
Leicester

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Fitness First Plc
0870 8988184
Raw Dykes Road
Leicester

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Spirit Health Club Leicester City
0116 2428721
129 St. Nicholas Circle
Leicester

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Sugar'S Fitness Gym England
0116 2338585
32A Belvoir Street
Leicester

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Living Well Health Clubs
0116 2046500
48 Welford Road
Leicester

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Hot Bodys Gym
0116 2536100
171 Belgrave Gate
Leicester

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Greens Health & Fitness
0116 2612333
1 Byford Way
Leicester

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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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