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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.

The Toning Studio
01986 875007
3 London Road
Halesworth

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Oaks Fitness
01473 219735
45-47 Upper Orwell Street
Ipswich

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Fitness First Plc
0870 8988124
6 Russell Road
Ipswich

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Fit Club
01379 652225
Unit 6 Hopper Way
Diss

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J B Clayden
01473 658400
Tye Farm
Ipswich

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Clarice House
01473 464658
Bramford Road
Ipswich

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Images Fitness
01449 742818
Mid-Suffolk Leisure Centre
Stowmarket

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Needham Gym & Fitness
01449 723441
30 High Street
Ipswich

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Clarice House Bury St Edmunds Ltd
01284 705550
Horringer Court
Bury St Edmunds

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Reflextions Health Club
01379 890900
1 Market Place
Diss

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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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