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Kickboxing Fat-Loss Circuit Suffolk

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

Health Management Ltd
01394 277007
47 Cobbold Road

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Spirit Health & Fitness Club
01473 680653
London Road

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Reflextions Health Club
01379 890900
1 Market Place

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Fit Club
01379 652225
Unit 6 Hopper Way

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Oaks Fitness
01473 219735
45-47 Upper Orwell Street

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Self Centre
01284 769090
4 Kempson Way
Bury St Edmunds

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Images Fitness
01449 742818
Mid-Suffolk Leisure Centre

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Needham Gym & Fitness
01449 723441
30 High Street

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Fitta Bodies Gymnasium
01284 723222
Hilltop House
Bury St Edmunds

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Bodywize Health Club
01449 614603
Union Street East

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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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