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Kickboxing Fat-Loss Circuit Wolverhampton

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

Motorcise Wolverhampton
01902 712144
26A Cleveland Street
Wolverhampton

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Reviver Health Club
01902 772356
20 Snow Hill
Wolverhampton

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Atlas Gym
01902 352529
Stamina House
Wolverhampton

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Esporta Health & Fitness Clubs Plc
01902 623900
Broadlands
Wolverhampton

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L M'S Gym
01902 715426
44-45 Sidney Street
Wolverhampton

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Vitality Plus
07970 895975
Woden Road
Wolverhampton

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

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Firewalker Health & Fitness
01902 311800
1 Salisbury Street
Wolverhampton

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Fitness First
0870 8980747
41 Birmingham Road
Wolverhampton

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Fosters Fitness Centre
01902 603371
78-80 Wood Street
Willenhall

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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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