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Kickboxing Fat-Loss Circuit Scarborough

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

David Lloyd Leisure Plc
01582 844899
Po Box 888
Dunstable

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Blue Corner Health Club
01482 620775
42-43 High Street
Hull

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M E B S Leisure
01730 268031
93 Rushes Road
Petersfield

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Royal Quays Health Club
0191 2962345
Rotary Way
North Shields

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Fitness Works 2000
0121 5856777
Dudley Road
Halesowen

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Beauty & The Beast
020 87714566
Audrey House
Thornton Heath

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Bannatyne'S Health Club
0191 3883344
Riverside
Chester Le Street

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Charlies Gym
01255 425840
E Block
Clacton On Sea

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Premier Fitness Ltd
(012) 763-8777
White Hart Parade
Camberley

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Cannons Health & Fitness Ltd
024 76370007
The Media Leisure Park
Nuneaton

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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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