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Kickboxing Fat-Loss Circuit Westminster

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

Sauna Bar
020 78362236
29 Endell Street
London

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The Third Space
020 74397333
13 Sherwood Street
London

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Educo Gym
020 76375855
The Basement
London

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Fitness First Plc
020 78314911
246 High Holborn
London

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Holmes Place Health Clubs
020 73959595
Shell Mex House
London

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Soho Gyms
020 72421290
10-14 Macklin Street
London

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L A Fitness Plc
020 74362881
49 Hallam Street
London

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Fitness First Plc
0870 8980600
Ground Floor Berkeley Square House
London

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Fitness Exchange
020 74369266
179A Tottenham Court Road
London

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St James'S Health Club
020 79305870
9 St. James'S Street
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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