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Kickboxing Fat-Loss Circuit Norfolk

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

Dungeon Gym
01328 864144
9 The Drift
Fakenham

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Dolphin Health Suite
01328 878335
Crossways
Fakenham

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Fitness Exchange
01603 723470
Unit 4B Riverside
Norwich

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Peak Of Fitness
01263 734334
8-10 Penfold Street
Norwich

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Harpers & 73 Boutique
01493 855614
73 St Nicholas Road
Great Yarmouth

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Egoes Health Club
01502 515277
Whapload Road
Lowestoft

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Green'S Health & Fitness
01603 760600
Barrack Street
Norwich

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Lilac Room
01508 471441
Main Road
Norwich

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Palms
01502 734869
Coast Road
Great Yarmouth

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Living Well Health Clubs
01603 488470
Cromer Road
Norwich

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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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