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Kickboxing Fat-Loss Circuit Newtownabbey

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

Gym Tech
028 30250940
80 Hill Street
Newry

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The Sensory
028 38341166
73 William Street
Craigavon

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Fitness First Plc
0870 8980771
1 Toscana Park
Bangor

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Zoom Leisure
020 8427 1957
Harrow View
Harrow
Programs & Services
Zoom Leisure Harrow Is One Of The Best Value Health Clubs In The Area. And We Strive To Provide A Quality Customer Service Level To Exceed Your Expectations. Our Team Of Fitness Professionals Are Always Available To Give You The Indivdual Help

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Raspberryhill Health Club
028 71398000
Raspberry Hill Farms
Londonderry

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Elisium Health & Beauty Centre
028 43722155
Slieve Donard Hotel
Newcastle

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2 Tone
028 87727444
53 Scotch Street
Dungannon

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Nutron Health & Weight Loss Clinic
028 71364555
Unit 7 Hyde Business Park
Londonderry

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Beauty Centre
028 71382444
4 Bridge Street
Strabane

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Curves Ballymoney
028 27668212
18 Seymour Street
Ballymoney

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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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