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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.

Fitness First Plc
0870 8980727
Dewsbury Road
Wakefield

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Gym Settle Ltd
01729 825800
The Sidings
Settle

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Muscleworld Gym
01924 264659
2A Cluntergate
Wakefield

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Slender You
01482 641038
Prestongate
Hessle

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Dental Health Club
01482 328299
Suite 1 The Health Scheme Building
Hull

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Future Fitness
01422 375437
Huddersfield

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Train Fx
01937 849116
Building 718
Wetherby

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R J Gym
0114 2647279
11 Alport Road
Sheffield

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Bodyzone Fitness Centre
01484 864931
11F Nortonthorpe Mills
Huddersfield

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J J B Fitness Club
01226 208990
Unit 4 The Old Bakery
Barnsley

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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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