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Kickboxing Fat-Loss Circuit Oxfordshire

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

Bourton Mill Health & Leisure
01865 251261
6-7 High Street
Oxford

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Curves
01235 528788
Unit 9 Peachcroft Shopping Centre
Abingdon

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Pirate Fitness
01993 705533
32 Bridge St Mills
Witney

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The Studio
01869 325252
Franklins Yard
Bicester

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Arena Fitness
01865 749819
109 Oxford Road
Oxford

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Results
01235 538620
Suite 2A Tannery Court
Abingdon

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Whitehorse Leisure & Tennis Centre
01235 540700
Audlett Drive
Abingdon

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Ozone Health Club
01865 335300
Ozone Leisure Park
Oxford

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Reflex
01295 253598
St Leonards School
Banbury

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David Lloyd Leisure
01865 748828
Garsington Road, Oxford Business Park South
Oxford

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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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