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Kickboxing Fat-Loss Circuit Plymouth

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

Kalmora Spa
01752 222374
16-24 Royal Parade
Plymouth

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Bodylines Gym
01752 227727
12C Sawrey Street
Plymouth

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Club Motivation
01752 226652
Armada Way
Plymouth

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Fort Stamford Health & Fitness
01752 407999
Stamford Lane
Plymouth

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House Of Pain
01752 268523
102-103 Faraday Mill Business Park
Plymouth

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Cannons Health & Fitness Ltd
01752 265355
Barbican Leisure Park
Plymouth

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Plymouth Health Studio
01752 668327
Blake Lodge
Plymouth

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Boomerang Sports Bar
01752 669812
1 Mutley Plain
Plymouth

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Body Ace Health Studio
01752 562777
11 Cumberland Street
Plymouth

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Curves For Women
01752 406700
Unit 2 11-13 Radford Park Road
Plymouth

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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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