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Kickboxing Fat-Loss Circuit Worcestershire

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

Karen Rice
01684 893979
11 Wordsworth Green

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Missfits Health Club
01384 293961
35-37 Market Street

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Figures Gym
01902 678047
32 Dudley Street

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Physique Fitness
01905 797452
George Baylis Road

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The Club
01299 828121
106 Minster Road
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Power Press Gym
01384 233869
Unit 1 Cleveland Street

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Pro Fitness Uk Ltd
01905 731028
17 The Butts

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Shelines Fitness Studio
01384 250977
16A Wolverhampton Street

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Energize Health & Fitness Centre
01684 575377
5 Hampden Road

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Call Vision Health Club
01384 896600
Thorns Roadquarry Bank Brierley Hill
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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

What you need
A 5kg medicine ball.


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.

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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