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Kickboxing Fat-Loss Circuit Weymouth

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

Xpect Leisure
01376 334473
Springwood Drive
Braintree

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Club Motivation
01452 519901
Cheltenham & Gloucester Moat House
Gloucester

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Yateley Health & Fitness Club
01252 746962
School Lane
Yateley

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Driffield Spa
01377 250420
42 Market Place
Driffield

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Next Generation Club
01707 255140
Mosquito Way
Hatfield

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Club Health
01326 312082
27 Market Street
Falmouth

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Gym Settle Ltd
01729 825800
The Sidings
Settle

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Vie Health Club
020 72788070
122 Clerkenwell Road
London

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Richard Taylor - Personal Training Centre
01902 785700
Suite 12, Pendeford Place, Wolverhampton
Wolverhampton

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Empyrean Health & Fittness Studio
01724 845245
21 Trafford Street
Scunthorpe

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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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