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Kickboxing Fat-Loss Circuit Surrey

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

Spirit Health & Fitness Club
01252 540602
Lynchford Road
Farnborough

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Nuffield Health Fitness & Wellbeing Centre
+44 01252 747500
Weybourne Road, Farnham, Surrey
Farnham

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Relaxation Rooms
01483 561110
8 North Street
Guildford

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Lifestyles Health & Leisure Club
01252 795161
Bacon Lane
Farnham

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Bridges Health & Fitness Ltd
01483 505802
Norwich House
Guildford

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Active Zone
01483 448666
Stoke Road
Guildford

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Kinetika Gym
01252 554040
Westmead
Farnborough

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Aldershot Garrison Sports Centre
01252 347724
Rawlinson Road
Aldershot

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Tone To The Bone
01252 837070
1 Wharf Road
Camberley

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Esterel
01483 304555
19 Quarry Street
Guildford

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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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