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Kickboxing Fat-Loss Circuit Walthamstow

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

Bannatyne'S Health Club
020 85032266
2 Morrison Avenue
London

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Pumps Gym
020 85208452
282 Forest Road
London

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Peter May
020 85319358
135 Wadham Road
London

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Bodyworks Gym
020 88086580
5 Fountayne Road
London

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Hypoxi
020 89892700
24 High Road
London

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K O Gym
020 82231133
11 Hatherley Mews
London

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Len Sell
020 85203944
43 St. James'S Street
London

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Physicals Health Club
020 85054914
327 High Road
Woodford Green

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Curves Tottenham
020 88089030
Unit 7 2 Somerset Road
London

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Fitness First Plc
020 88087171
570-592 High Road
London

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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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