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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.

Broadland Sports Club
01493 369651
Main Road
Great Yarmouth

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Lilac Room
01508 471441
Main Road

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Lemon Tree Health & Beauty Clinic
01603 219264
Woburn Court

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Fitness Express
01603 814961
Norwich Road

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Top Body
01493 655229
26 Longs Industrial Estate
Great Yarmouth

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Living Well Health Clubs
01603 488470
Cromer Road

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01986 896134
Rose Lane

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Sunset Studios
01493 745755
95 St Peters Road
Great Yarmouth

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Vinnies Health Club
01953 451311
Bush House

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Reepham Beauty Therapy
01603 871864
Sun House

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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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