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Kickboxing Fat-Loss Circuit London

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

New Experience Health Club
020 73876441
275 Eversholt Street
London

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Holborn Fitness Club
020 76115888
50-60 Southampton Row
London

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Slim Jims
020 72479982
1 Finsbury Avenue
London

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Pleasure Gardens
020 76070123
278 Caledonian Road
London

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Jubilee Hall Clubs Ltd
020 73790008
30 Jubilee Market
London

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Fitness First
0870 8980683
5-11 Fetter Lane
London

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Urban Retreat At The Aveda Institute
020 77597355
174-177 High Holborn
London

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The Life Style Institute
0207 9200007
46 Templedon House
London

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Soho Gyms
020 72421290
10-14 Macklin Street
London

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Holmes Place Holdings
020 77867300
100 Aldersgate Street
London

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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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