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Kickboxing Fat-Loss Circuit Southall

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

Jealous Health Club Group
020 88936882
8 Windmill Avenue
Southall

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Olympian Fitness
020 88483932
Chailey House
Hayes

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Golds Gym
020 85723131
29-31 Lampton Road
Hounslow

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Tardis Gymnasium
01895 622458
24 Sidmouth Drive
Ruislip

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Physique 2000 Ltd
020 88410800
516A Victoria Road
Ruislip

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Rosemary Colney
01895 460766
Hayes
Programs & Services
In 1986 Rosemary Discovered A Low-Fat Diet Plan, Which Transformed Her Body In A Way She Had Never Been Able To Achieve With Previous Diets. Rosemary Put Her Experiences Down On Paper And The Result Was Her Hip And Thigh Diet, Which Was Published

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Dragons Health Club
020 88415611
Rowdell Road
Northolt

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Fitness Zone
020 88456010
Queensmead Sports Centre
Ruislip

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Eden Fitness
020 87995740
50 Uxbridge Road
London

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David Lloyd Leisure Plc
020 84227777
Greenford Road
Greenford

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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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