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Kickboxing Fat-Loss Circuit Milton Keynes

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

Fitness Club
0114 2753755
23 Surrey Street
Sheffield

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Gymeez
023 80779777
Unit 4 Manor House Avenue
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01256 352858
Stephenson Road
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Club Fitness 2000 Ltd
01295 266623
Above Argos
Banbury

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Pride Health & Fitness
01539 723723
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01727 857224
11 Hatfield Road
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01342 328986
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Fitness Fast
01422 371681
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K4 Fitness Centre
020 76332196
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Pilates Studio
020 73723490
6A Lonsdale Road
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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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