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Kickboxing Fat-Loss Circuit Sheffield

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

T N T Gym
0114 2517928
426 Langsett Road

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Unicorn Health & Fitness Studio Ltd
0114 2812863
The Unity Centre

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Mike Simms
07770 674394
428B Ecclesall Road

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Sheffield Pilates Studio
0114 2665412
169 Rustlings Road

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Living Well Health Clubs
0114 2525566
Victoria Quays

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Upperthorpe Healthy Living Centre
0114 2702040
18 Upperthorpe

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Turkish Baths & Spa 1877
0114 2211877
67 Victoria Street

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Greens Health & Fitness Club
0114 2765333
Napier Street

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Affordable Fitness Club Ltd
0114 2602127
Granville Road

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Fitness Club
0114 2753755
23 Surrey Street

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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

What you need
A 5kg medicine ball.


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.

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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