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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.

Amida Racquets & Fitness Spa
08452 309111
Staines Road
Twickenham

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Bu'Sen Fitness Centre
020 88923338
9 King Street
Twickenham

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Curves Fitness For Women
01784 438866
31A-33A The Precinct
Egham

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Dragons Health Club
020 88415611
Rowdell Road
Northolt

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Olympian Fitness
020 88483932
Chailey House
Hayes

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Springhealth Leisure
020 88977001
422 Bath Road
West Drayton

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Riverside Club
01923 848000
18 Ducks Hill Road
Northwood

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Vision Fitness
020 88473444
Windsor Close
Brentford

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Blitz Gym
020 88645563
324 Eastcote Lane
Harrow

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Re Aqua
01784 432345
7-9 Station Road North
Egham

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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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