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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.

Cobham Lichfield
01493 418290
Pasteur Road
Great Yarmouth

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Fitness Exchange
01603 723470
Unit 4B Riverside
Norwich

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Fitness Connection
01328 856644
2 Oak Street
Fakenham

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Carrefour Health & Beauty
01603 748500
Longwater Business Park
Norwich

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Dolphin Health Suite
01328 878335
Crossways
Fakenham

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Lemon Tree Health & Beauty Clinic
01603 219264
Woburn Court
Norwich

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Reepham Beauty Therapy
01603 871864
Sun House
Norwich

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Living Well Health Clubs
01603 488470
Cromer Road
Norwich

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Bodywise
01986 896134
Rose Lane
Bungay

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Dungeon Gym
01328 864144
9 The Drift
Fakenham

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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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