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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.

Top Notch Health Clubs
01604 637169
Marefair
Northampton

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Fitness First Plc
0870 8988186
Mill Lane
Northampton

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Bodyshapers
01536 515766
10 School Lane
Kettering

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Virgin Active Ltd
01604 417600
Ferris Row
Northampton

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Bannatyne'S Health Club
01933 405200
Wallis Close
Wellingborough

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Living Well Health Clubs
01604 702604
100 Watering Lane
Northampton

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Motorcise
01604 233300
31A St.Giles Street
Northampton

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Trojan Gym
01933 276300
3 Trojan Centre
Wellingborough

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Kiddy Kapers Pre School Gymnastics
01536 520795
96 Bishops Drive
Kettering

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Brackley Lesiure Centre
01280 705584
Springfield Way
Brackley

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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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