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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.

Centurian Fitness Centre
01761 412214
Charlton Lane
Radstock

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S & P International Health Care
01623 405014
59 Aberconway Street
Mansfield

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Club Motivation
0121 6239901
61 Homer Road
Solihull

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Fitness First Plc
0870 8988185
Beggars Lane
Leicester

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Curves For Women
01453 762621
Brunel Mall
Stroud

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Albadr Health & Fitness Centre
020 85588819
453 Lea Bridge Road
London

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Club Moativation Health & Fitness
01789 279901
Queens Moat House
Stratford Upon Avon

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Holmes Place Health Clubs
020 85497700
Bentalls Shopping Centre
Kingston Upon Thames

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Dowe Dynamics Gym & Fitness Shop
020 72812267
Archway Road
London

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Playmate Health Club
0117 9414561
174 Lawrence Hill
Bristol

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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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