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Kickboxing Fat-Loss Circuit Northamptonshire

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

Bannatyne'S Health Club
01933 405200
Wallis Close

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Virgin Active Ltd
01604 417600
Ferris Row

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Top Notch Health Clubs
01604 637169

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Brackley Lesiure Centre
01280 705584
Springfield Way

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Kiddy Kapers Pre School Gymnastics
01536 520795
96 Bishops Drive

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01933 443235
2 Pebble Lane

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Better Bodies Gym
01604 791294
Nene Centre

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Trojan Gym
01933 276300
3 Trojan Centre

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Esporta Health & Fitness Plc
01604 827800
91 Windingbrook Lane

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Everybody'S Health & Leisure Club
01327 844444
1 High Street

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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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