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Kickboxing Fat-Loss Circuit Llanelli

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

Abbey Court Leisure Ltd
029 20860860
6 Western Industrial Estate
Caerphilly

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The Langley Spa
01492 596621
Aberconwy Park
Conwy

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Sun Quest
01792 869560
4 Herbert Street
Swansea

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Lakeside Health & Fitness Club Ltd
01495 302220
Queen Street
Ebbw Vale

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Shapeshifters
01970 630477
24B Pier Street
Aberystwyth

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Ambassador
029 20465970
179A City Road
Cardiff

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Power House Gym
01685 883300
Unit 38 Aberaman Industrial Estate
Aberdare

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Abbergales
029 20233482
112 Woodville Road
Cardiff

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Curves
01443 422212
Victoria Buildings
Tonypandy

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Quest Healthy Living & Fitness Centre
029 20886657
Unit 2 Crossways Business Park
Caerphilly

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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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