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Kickboxing Fat-Loss Circuit Middlesex

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

Sacha Health Club Steam & Sauna
020 89330577
387 Alexandra Avenue
Harrow

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Potters Fitness & Squash Club
01707 651086
Mount Grace Road
Potters Bar

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Profiles Ladies Health & Fitness Club
020 88141616
279 High Street
Hounslow

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Fitness First Plc
020 88667625
69 Bridge Street
Pinner

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Holmes Place Health Clubs
01932 755755
The Avenue
Sunbury On Thames

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Fitness Zone
020 88456010
Queensmead Sports Centre
Ruislip

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Springs Womens Fitness & Tanning Centre
020 83514050
3A Queen Annes Place
Enfield

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Olympian Fitness
020 88483932
Chailey House
Hayes

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Curves Fitness For Women
020 30680077
Palaceum House
Hampton

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The Unique Fitness Club
020 88648483
Site Office
Harrow

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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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