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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.

Fitness Connection
01328 856644
2 Oak Street
Fakenham

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Old Hall Leisure Park
01493 721621
The Old Hall Leisure Park
Great Yarmouth

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

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Peak Of Fitness
01263 734334
8-10 Penfold Street
Norwich

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Palms
01502 734869
Coast Road
Great Yarmouth

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Fitness Exchange
01603 723470
Unit 4B Riverside
Norwich

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Fitness Express
01603 814961
Norwich Road
Norwich

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Bannatyne'S Health Club
01603 431580
Bannatyne Health & Racquet Club Northside
Norwich

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Bodywise
01986 896134
Rose Lane
Bungay

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Get Set Go To Fitness
01263 740738
Three Owls Farm
Holt

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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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