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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.

Village Farm Fitness Club
01665 575187
Middle Road
Alnwick

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Newcastle Club House
0191 2723355
64 Wingrove Road
Newcastle Upon Tyne

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Sands Ladies Leisure
0191 2900141
183 Whitley Road
Whitley Bay

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

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Nails By Becca
0191 4165030
11 Front Street
Washington

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New Life Fitness
01665 577429
Unit 3
Alnwick

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Healthlands Fitness & Leisure
0191 3874222
Front Street
Washington

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Greens Health & Fitness
0191 2130070
Gosforth Park Way
Newcastle Upon Tyne

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New Woman
0191 4201818
3 Imeary Street
South Shields

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Tropicana Health & Fitness Club
01670 511158
76 Newgate Street
Morpeth

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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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