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Kickboxing Fat-Loss Circuit Winchester

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

Westside Health & Fitness Clubs
01780 480651
West Street
Stamford

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Biceps Fitness Centre
0191 5869669
Blackhills Road
Peterlee

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Charlton Millennium Fitness Centre
020 88535454
The Valley
London

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Sunset Health & Fitness Club
01723 352447
34 Belle Vue Street
Scarborough

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Spirit Health Club
01793 817111
Holiday Inn Swindon
Swindon

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Lifeline Fitness & Rehabilitation
01883 717161
Holland Road
Oxted

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Adenal Health & Fitness Centre
01493 658403
Bessemer Way
Great Yarmouth

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Gymophobics
01636 704730
26 Carter Gate
Newark

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Heights Health & Fitness Ltd
01444 239345
49 The Martlets
Burgess Hill

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Urban Tonic
01983 296655
8 Birmingham Road
Cowes

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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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