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Kickboxing Fat-Loss Circuit Yorkshire

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

Samson & Delilah
01904 760707
8 The Village
York

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Harrogate Squash & Fitness Centre Ltd
01423 536464
Hookstone Wood Road
Harrogate

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Studio 13
01723 507070
13A West Street
Scarborough

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Neil'S Gym
01909 501061
1 Queen Street
Worksop

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Cocoon Health & Vitality Centre
0114 2760090
9 Charter Square
Sheffield

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Oasis Health Club
01472 251682
Orwell Street
Grimsby

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Fountain Health Club
01427 874501
Fountain Court
Doncaster

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Lloydies Gym
0114 2617767
1 Carwood Road
Sheffield

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Atrium Health & Leisure Club
01765 690406
River View Road
Ripon

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Al-Badr Health & Fitness
0113 2498885
264A Roundhay Road
Leeds

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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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