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Kickboxing Fat-Loss Circuit Sussex

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

Warnham Health & Fitness
01403 271698
Church Street
Horsham

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Dcr Wimborne Ltd
01202 884353
Unit 2B Stone La Industrial Estate
Wimborne

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Horley Anderson Centre
01293 784075
Horley Anderson Sports Centre
Horley

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Coral Health & Fitness
01273 731262
Orchard Road
Hove

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Bournemouth Y M C A
01202 317086
Delta House
Bournemouth

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Integrated Image
01323 735537
32 Hyde Gardens
Eastbourne

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Fit For All Gym
01273 415 515
Unit 1, Portland Road Trading Estate
Hove

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Southern Curves International
01293 542777
3 Church Walk
Crawley

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Peformance Gyms
01202 399921
12 Roumelia Lane
Bournemouth

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Trax Health & Fitness Club
01903 824881
68-72 Heene Road
Worthing

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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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