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Kickboxing Fat-Loss Circuit Liverpool

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

Body Talk North West Ltd
0151 5251134
580 Longmoor Lane
Liverpool

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David Lloyd Leisure Plc
0151 5454900
Arbour Lane
Liverpool

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Lyns Top 2 Toe
0151 5235006
63 City Road
Liverpool

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Womans World Of Health
0151 5218151
75-79 County Road
Liverpool

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Powerhaus Gym
0151 2981951
111-113 Stanley Road
Liverpool

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Bodyshape Health Club
07973 158103
24 Hartleys Village
Liverpool

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P B Leisure
0151 5480839
Gale Road
Liverpool

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Orrell Park Therapy
0151 2844435
65C Moss Lane, Liverpool, Merseyside
Liverpool

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Total Fitness Uk
0151 5273600
Northern Perimeter Road
Bootle

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Gym 21 Ltd
0151 2608009
Beech Street
Liverpool

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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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