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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 First Plc
0870 8980684
55 Gracechurch Street

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Ladies 1St Fitness
01908 320023
The Agora Centre
Milton Keynes

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Back To Basics Aerobics
0121 6043298
36 Cooksey Lane

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The Unique Fitness Club
020 88648483
Site Office

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Warley Health & Fitness Centre
0121 4204554
The Pheasant Inn

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Hi Life
01525 853000
Leighton Road
Leighton Buzzard

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Fitness Unlimited
(015) 276-6375
Hillsborough House

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The Club
0117 9273207
32-34 Midland Road

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Ladies First
01207 502566
77 Medomsley Road

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Vision Fitness Health Club
01622 674000
Leafy Lane

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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

What you need
A 5kg medicine ball.


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.

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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