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Kickboxing Fat-Loss Circuit Southampton

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

Zone Health & Fitness Centre
02380 341524
L Centurion Industrial Park
Southampton

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Gymophobics Southampton Ltd
023 80234411
60 Commercial Road
Southampton

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Bitterne Leisure Centre
023 80444395
Dean Road
Southampton

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Hot Spot
023 80703122
68 Wilton Road
Southampton

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Fitness First
08708 988149
366-368 Shirley Road
Southampton

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The Exercise Room
023 80636363
81 Bedford Place
Southampton

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Fresh Start Fitness For Women
023 80710539
12 East Bargate
Southampton

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L A Fitness Plc
023 80778777
Unit A Shirley Retail Park
Southampton

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House Of Eden
023 80779892
366-368 Shirley Road
Southampton

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Living Well Health Clubs
023 80766926
Bracken Place
Southampton

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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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