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Have you ever watched a kickboxing or boxing match and wondered how those athletes sculpt such an incredible physique?

Did you know that a trained fighter is able to generate over 800 lbs. of force with just a single punch?

Can you imagine how strong your body must be to endure those types of punishing blows to the body? It's no wonder  kickboxers are considered the fittest athletes on this planet.

Contrary to belief, the physical training component that a kickboxer performs to develop their incredible physique has nothing to do with being punched, or even hitting something. Rather, the physical training that gives them their amazing physique is completely done with bodyweight exercises that incorporate some very special and unique movements. They train in three minute rounds where they perform these metabolic movements non-stop.

Metabolic circuit training such as three-minute circuit rounds has been scientifically proven to trigger the EPOC (Exercise Post Oxygen Consumption) effect (Mark D.Schuenke, 2002). Researchers have found that using high-intensity training has the greatest EPOC effect (Mark D.Schuenke, 2002). This means that you are burning calories even after you stop working out. This is the secret that allows kickboxers to torch off all their unwanted fat while building lean and powerful looking muscles.

Today, I am going to take you through a sample workout. This will only take 12 minutes to do, but it's going to torch off your stubborn fat faster than anything you have tried before.


Before starting this workout, it's beneficial to warm-up by performing five minutes of aerobic movements such as jumping jacks, jogging or just moving around.

Exercise 1 – 1-2-Hook-knee-Sprawl (55 Second + 5 Second Transition Period)

Start in your fighting stance (Start feet shoulder width apart, then take one step back with your right foot as you bring your fists up beside your face). Perform a jab (1) by extending your left-hand ¾ of the way out then flipping your elbow as you twist your fis90-degree angle with your elbow as you pivot your left foot while you turn your hand around (Hook). After the hook, reach forward with your hands as if you were grabbing an imaginary person, pull them down as you lift your knee and drive your knee into their stomach. Lastly, shoot your hips back as if someone were about to try to take you down and drop your hips to the ground.

Get back up and repeat this as many times as possible in the time allowed (55 seconds).

Exercise 2 – Squat Knee (55 Second + 5 Second Transition Period)

Start with your feet shoulder width apart while pointed slightly outward. Maintain a neutral spine by squeezing your shoulder blades back while pushing your chest out and engaging your core, lower yourself down into a low squat position. As you come up, lift-up one of your legs and perform a knee strike. Focus on engaging your posterior muscles (glute and hamstring) to press the knee forward. Alternate sides as you perform each squat knee.

Repeat as many time as possible in the time allowed.

Exercise 3 – Bull-Frog Sprawl (55 Second + 5 Second Transition Period)

Start in a low squat position by keeping yourself low and close to the ground. Push your hips back then drop your hips to the ground as you perform a sprawl. You should imagine as if someone were about to try to grab your legs and you need to shoot your legs back to avoid it. Immediately hop back to the low stance.

Perform as many as possible in the time allowed.

Exercise 4 – Lunge, Lunge, Knee (55 Second + 5 Second Transition Period)

Start in your ready position by standing feet shoulder width apart. Take one step back with one leg into a deep lunge position. Perform two half lunges by slightly lowering your leg, on the second one lift your leg fully and execute a knee strike. Bring your leg down back to the ready position, then repeat the technique onto the other side.

Perform as many reps as possible in the time allowed.


There you have it, a simple, short and quick kickboxing based metabolic work-out to help you torch off your stubborn fat.

I hope you enjoy it!

If you want to check out the entire Fat Shredder Kickboxing program then check it out here.

About The Author

Mike Zhang is a kickboxing and fitness coach from Toronto, Ontario. He is the 2011 North American TBA-SA Muay Thai Champion and the 2014 USMTO (National) Open Class silver medalist as well as a personal trainer with over 10 years of experience.

He is the founder of FSK-12, his breakthrough training program based on his experience as a trainer and athlete. This method has changed the lives of thousands of clients.

His program is found here:

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