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Kickboxing Fat-Loss Circuit Northumberland

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

Tropicana Health & Fitness Club
01670 511158
76 Newgate Street
Morpeth

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Atlantis Fitness Centre
0191 4697934
7 Coldwell Street
Gateshead

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Milestones Health Club
0191 2673111
Hexham Road
Newcastle Upon Tyne

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The Gym
01207 272288
Unit G Hobson Industrial Estate
Newcastle Upon Tyne

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Sub Two Fitness Centre
01207 542044
Above Co-Op
Rowlands Gill

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Healthlands Ladies Leisure
01434 600999
35 Fore Street
Hexham

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Club Zest
0191 4204020
Prince Consort Road
Hebburn

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Badger Magnum
0191 4888925
Broom Lane
Newcastle Upon Tyne

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Springslite
0191 2618777
Pandon Bank, Melbourne House
Newcastle Upon Tyne

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Bellingham Fitness Centre
01434 220822
Foundry Yard
Hexham

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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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