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Kickboxing Fat-Loss Circuit Somerset

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

Equipoise Health Club
01225 445027
Abbey Church House
Bath

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Centurian Fitness Centre
01761 412214
Charlton Lane
Radstock

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Tone Zone
01935 414966
1A Oxford Road
Yeovil

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Scott Studio
01963 350001
Pithers Yard
Castle Cary

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Waterside
01761 433303
Charlton
Radstock

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Train Station Gymnasium
01458 832743
Unit 13 Dyehouse Lane
Glastonbury

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Images Fitness Centre
01935 706059
3 Newton Road
Yeovil

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Fitness Factory
01458 841941
Unit 3 The Tanyard
Street

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Phase One
01225 461463
7-9 Comfortable Place
Bath

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Milo Fitness & Leisure
01225 337030
7 Hayesfield Park
Bath

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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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