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Kickboxing Fat-Loss Circuit Nottinghamshire

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

Roko Health & Fitness
0115 9827799
Roko Health Club
Nottingham

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Powerhouse Gymnasium
0115 9404104
93 Carlton Hill
Nottingham

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Zeus Sauna & Health Club
01623 422257
71 Ratcliffe Gate
Mansfield

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David Lloyd Leisure Plc
0115 9814387
Rugby Road
Nottingham

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Oasis Health Club
01623 400200
Portland Street
Mansfield

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Shires Health & Fitness Centre
01623 740071
110 Market Street
Mansfield

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Sol Fitness
0115 9639900
The Byron Centre
Nottingham

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Gymophobics
01636 704730
26 Carter Gate
Newark

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Cinderhill Gym Ltd
0115 9423447
Nuthall Road
Nottingham

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Clifford Health Clubs
0115 9461041
Regent Mills
Nottingham

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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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