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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.

Tyseley Health & Fitness Centre
0121 7071694
Unit 71 Imex Spaces
Birmingham

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Perfect Inches
01536 411306
2 Market St Mews
Kettering

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Bannatyne'S Health Club
01603 431580
Bannatyne Health & Racquet Club Northside
Norwich

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Feelgood Fitness
01476 593516
41 The George Shopping Centre
Grantham

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Esporta Health & Fitness Clubs Plc
0161 8691700
Unit F31 The Lowry Designer Outlet
Salford

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F X Leisure Ltd
01260 277226
Barn Road
Congleton

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Aqua Springs
01206 282010
Cowdray Avenue
Colchester

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Living Well Health Clubs
01733 292600
Papyrus Road
Peterborough

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Mapledurham Golf & Health Club
0118 9463353
Chazey Heath
Reading

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Manby Health & Fitness Centre
01507 327293
The Retreat
Louth

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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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