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Kickboxing Fat-Loss Circuit Salisbury

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

L A Fitness
020 87861040
27 Ruxley Lane
Epsom

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Harlington Manor
01525 872029
Westoning Road
Dunstable

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Warley Health & Fitness Centre
0121 4204554
The Pheasant Inn
Smethwick

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Physique
01753 880557
Physique Health & Fitness
Gerrards Cross

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Fitness Unlimited
(015) 276-6375
Hillsborough House
Redditch

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Leeds City
0113 2443461
91 Great George Street
Leeds

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

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Pulse 8
0118 9897570
Mole Road
Wokingham

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Carrefour Health & Beauty
01603 748500
Longwater Business Park
Norwich

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Bodytalk Fitness & Beauty
01706 375828
111 Church Street
Littleborough

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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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