Interval Training Killed The Cardio Workout

Interval Training Killed The Cardio Workout

Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.

Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.

Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.

 * But what is Interval Training? *

Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.

A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.

Interval training can also be done on your off days of strength training.

After you’ve finished your strength training workout, you’ll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.

For another interval training workout, you’ll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.

As a side note, you always want to be able to finish your interval training and fat burning workout. If you can’t, then you need to bring the intensity down.

When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.

Interval Training better results for fat burning, lean muscle and fitness. Let’s see shorter workouts better results? Sounds pretty much like a no brainer.

The Busy Woman: Fat Loss Workout At Home

Good Morning: I have a great fat loss workout for you this morning. Do it at home with no equipment. Thanks to Craig Ballantyne.

 

 

Busy Woman Workout  

By: Craig Ballantyne, CSCS, MS
Turbulence Training

You can get an incredible weight loss workout at home without any equipment. That’s right, you can burn fat and lose fat in the comfort of your own home. Your a busy woman, you don’t need fancy machines or expensive mega-gym memberships, and you don’t have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here’s the first thing you need. About a 8×8 open area. And your bodyweight. That’s it. Don’t rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You’ll be “hovering” just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Low Calories Slows Your Metabolism For Less Fat Loss

Bodybuilders have long known that if you eat too little for too long, you can actually decrease your resting metabolic rate (the number of calories you burn at rest).  

Now, scientists are catching up to what our muscle-building friends have known in the real world for a long time. Researchers from the Pennington Biomedical Research Center in Louisana studied long term dieting in 48 normal-weight subjects.  One group of subjects reduced their calories below normal by 25% for 6 months. A second group reduced their calories by 12.5% and exercised to burn another 12.5% of calorie intake each day. A third group consumed only 890 calories per day until they lost 15% of their body weight, and the fourth group served as a control group.  

Researchers found that resting metabolic rate decreased in subjects on the 25% calorie restriction group after only 3 months. Likewise, this decrease in metabolism was also found in the 890 calorie per day and the exercise + diet groups, but not until after 6 months.

 In addition, researchers also found that the calorie restriction subjects decreased the amount of physical activity they did each day.  

Therefore, when you diet too hard, too much, and too long, your body starts to conserve energy by reducing your metabolism and by decreasing the amount of activity you do.  

To avoid lowering your metabolism, don’t cut your calories by such a big number. Instead of cutting by 25%, cut only by 10%. In addition, you can permit yourself a reward meal each week where you eat your favorite foods and a normal number of calories for the day. And third, take a few days off dieting every 8-10 weeks, where you go back to eating a normal number of calories each day.  

These three simple changes should help you lose weight while avoiding a reduced metabolism. Of course, you should also follow an exercise program to keep up your activity levels.

Craig Ballantyne, CSCS, M.Sc., has been writing for Men’s Health magazine for over 8 years, and is the author of the world-famous Turbulence Training for Fat Loss System

Interval Fat Loss Training: Turbulence Training For Abs

 The Turbulence Training For Abs Beginner Level Workout

Hi I wanted to bring you this ab workout from Craig Ballantyne of Turbulence Training 

 

Ab Circuit

Exercise Descriptions – Beginner Level Workout

 

 

 

 Plank

  

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Hold this position for the recommended amount of time, and try to hold it a little longer each workout.

 

• Lie on your stomach on a mat.

Turbulence Training For Abs

Disclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises1) Plank – 20 seconds.

• No rest.

2) Side Plank – 10 seconds per side.

• No rest.

3) Bird Dog – 5 repetitions per side.

• Rest 1 minute before repeating this circuit.

 Side Plank

 

 • Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Bird Dog• Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours” (like a dog). Brace your abs.

 

• Raise your right hand and left leg simultaneously while keeping your abs braced.

• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

If you want to lose stomach fat and get rid of your ugly, embarrassing belly without doing hundreds of sit-ups and crunches each night, then you need to discover the belly fat burning power of interval training and total body ab exercises that can be done at home to give you six pack abs.

 

 You don’t need fancy ab machines or expensive equipment to get flat abs. And yes, it is possible for men of all ages to lose stomach fat and get six pack abs at the same time, so that you no longer have to hide your belly under baggy sweatshirts or t-shirts at the beach.

 

 In fact, you can burn belly fat and reveal your abdominals just by working out at home, without relying on the dishonor of crunches or cardio to burn belly fat, nor do you need to spend your monthly car payment on supplements.

 

 

 

 

 

 

Done For You Fat Loss Meal Plans PT 3

Hi,  just wanted to give you a quick reminder about the Done For You Fat Loss Meal Plan. The price will be going up so if you think it will work for you get in before the increase.

Here is some info I took off Vince’s site.

Nutrition Reality #1 You Can’t Out Train A Bad Diet

You could run two marathons a day and still get fat.

Even if you resorted to a bodybuilders diet of chicken, broccoli and brown rice six-times a day, you can still get fat.

How?

Eat too much of it.  The excess has to get stored somewhere and unfortunately that is known as your belly-bulge.

It doesn’t matter how many hours a day you workout, what kind of supplements you take or how “healthy” you eat if you consumed too much of it.

You probably learned that back in high school science class.

It’s amazing how marketing geniuses can get us to underestimate this simple nutrition fact.

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

It takes about 3-minutes to consume a delicious muffin or donut and wash it down with a glass of juice or your favorite mocha drink.  3-minutes later you’ve consumed almost 1000 calories, 50 grams of fat and 120 grams of sugar.

Bam!  So much for that flat stomach…

You just cancelled out 2 days worth of working out! That’s called one step forward, two steps back.  I don’t’ have to tell you how hard you have to work your butt off to burn those 1000 calories, right?

You got to bust your ass sprinting up some stairs for an hour just to cancel out the damage you inflicted on your belly.

So it takes 3-minutes of mouth-watering delight to lose your six pack and it takes 60-minutes of heart-pounding, muscle-screaming workouts to get your six-pack.

Now you see why all the cover-models and bodybuilders say, “It’s all diet, diet, diet…”

Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure

My clients protested, “But I eat healthy…” or “I don’t eat bad though…” while I confronted them with this truth.

 “Eating healthy” is a relative phrase.  You may be in fact eating “the top super foods” every day or a “variety” of proteins and fats or avoiding the “bad carbs” but still crippling your success.

Why?

How do you know if you’ve eaten too much or too little?

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

Done For You Fat Loss Meal Plans

I bet you can relate to the three C’s…

Confusing, Challenging and Consuming

#1 Diets are CONFUSING

Just like you, I agree that nutrition advice has become overwhelmingly confusing.  One best-selling book says no carbs, another book says no fat.  This expert says to skip the protein and the other expert says to ignore that advice.

Maybe I should eat according to my ancestors or my blood type?  Maybe I should go with the instinct diet?  That one sounds interesting…

It’s at the point now that every single food is on some guru’s “bad list.”

If I followed all of their advice, my plate would be empty every meal!

Bottom line, it’s impossible to escape the confusion, especially since every diet promises to be better than the last.

Aren’t you dreaming of the day you can stroll into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING

Just like you, I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.

It doesn’t help when at least 10 of these diets get national publicity and make the best-sellers list.  What if the next one is actually the real thing?

You would be making a horrible mistake passing up this new diet opportunity even though the diet will force you to shell-out more money, make you feel miserable, overanalyze, is outrageously unpractical, and impossible to follow long term.

Bottom line, the diet mafia is seducing you, again, to abandon your better judgment and eat like you’ve never eaten before.

#3 Diets are CONSUMING

Did you ever realize that the countries (a.k.a. United States and Canada) that are most obsessed about nutrition, dieting and diet foods are the fattest and most out of shape?

Go figure.

Being consumed with food is affecting your mood and self-worth!

It’s one thing to be a little upset because you over ate in a meal, it’s another thing to be downright depressed because you ate some garlic toast for lunch!

Our society has never been so consumed with diet and nutrition as it has in the past 50 years and yet our physiques and health are going right down the tubes.

If food is consuming your life and leaving you emotionally drained, guilt-stricken, literally afraid of eating and straining your personal relationships, then keep reading to discover a simple-fix that defies common sense!

It’s the exact simple-fix that will help you lose the last 10 pounds or the first 100 pounds like a bad habit and obliterate even the most stubborn fat from any body part.

Fact: More than ANYTHING else, you’re diet is holding you back and here is what you can do to fix it, once and for all…

Done For You Fat Loss Meal Plans

Get lean, or stay fat.  It’s your decision.

Why do I say that?  Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
maintainable and livable, and DOABLE, before the price DOUBLES Friday night.

You want to talk about why people fail?  It’s because 99% of the diet programs out there aren’t realistic.  They aren’t practical, and believe me, I feel your pain.

But that’s NOT this program, This one is special.  This one is going to be a GAME CHANGER for you–and I guarantee it–because it’s just so incredibly livable.

Not only that, but you get to EAT NORMALLY to get you the head-turning physique you’ve always wanted–FASTER.

Done For You Fat Loss Meal Plan

Interval Training Getting That Six Pack Abs Look

Interval training  if it isn’t should be an integral part of your workouts. If fat loss and the desire for that six pack abs look is what  your after you need and want to do interval training.

Why would you want to do interval training? Less workout time 15-20 minutes 2-3 times a week. How’s that sound?

Interval training has been scientifically proven to be much more effective for fat burning than the old steady rate marathon cardio workouts.

I can’t believe there really is a debate about this but there seems to be. If you would rather spend 60 minutes plus 4-5 times a week on a treadmill or exercise bike and get less results well okay knock yourself out.

Losing fat happens when you burn more calories than you consume. By creating a calorie deficit, your body draws on your fat stores for energy.

What is unfortunate is that most people still are turning to traditional methods of cardio, hopping on treadmills or exercise bikes, running or pedaling at a constant speed for 30 minutes or more. These exercises obviously take up a lot of time, can be hard on your joints, tire you out and it is sooooo boring.

What’s more effective for burning calories is the high intensity interval training workout. It takes up less time, provides plenty of variety and burns calories when compared to traditional cardio workouts.

A high intensity interval training workout involves exercises which vary in pace from quite moderate and relaxed, to fast paced and intense. These exercises usually alternate between two levels of intensity in short spurts or durations.

By alternating between moderate and fast paced, your body is able to perform with much more intensity which normally cannot be sustained for prolonged periods of time, and the moderate pace allows you to catch your breath to get ready for your next burst of high intensity.

A typical workout could look like (but isn’t restricted to) the following:

• A five minute warm up period to get things moving!
• Jog at a moderate pace for 1 minute.
• Sprint at full speed for 20 seconds.
• Repeat the jogging/sprinting process 6 to 10 times, depending on your fitness level.
• Cool down for 5 minutes.

The entire duration of this exercise session including your warm up and cool down should last between 15 and 20 minutes and it is not restricted to jogging/walking. You could alternate other exercises, as follows:

• Jump rope/march on the spot
• Cycling at varying speeds
• Burpees/march on the spot

The intense part of your workout must get the heart rate going while the moderate part should allow you to catch your breath, in readiness for your next high intensity burst. The main advantage of a high intensity interval training workout is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more.

 The high intensity part of your intervals pushes your body’s metabolism higher, burning more fat than if you were moving at a steady pace. This alone is reason enough to do intervals rather than steady paced cardio!

High intensity interval training workouts should be combined with resistance (weight) training exercise for maximum results High intensity interval training should most definitely be an important part of your fat loss or body building program due to both the time and effective benefits achieved by doing so.

Turbulence Training: Bodyweight Fat Burning Workout

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Interval Training: Turbulence Training Workout

Typical Turbulence Training Workout

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining

What is Turbulence Training? So many people want to know that I’ve put together this article containing all the details about a typical Turbulence Training workout.

My Turbulence Training system can be adapted for any goal and any experience level. We use a bodyweight circuit to warm-up, rather than a slow, boring 5- minute walk on the treadmill. The bodyweight circuit prepares the entire body for exercise, whereas the treadmill walk obviously neglects the upper body.

In the bodyweight warm-up, we always trying to incorporate as much of the body as possible into each exercise. So for example, we would do a circuit of bodyweight prisoner squats (to include the upper back muscles), some type of pushing movement (pushups – modified to the trainee’s level of difficulty), and some type of pulling movement (focusing on shoulder blade retraction).

For all exercises in the entire workout, we are training the abs – so every exericse is a “core exercise” – since we brace the abs and activate all of the core muscles while doing all exercises in the entire workout. When I say “brace the abs”, I mean tighten them up as if you were preparing to get punched in the stomach.

Next, it is onto the strength training, using the Turbulence Training principle of picking the most efficient and effective exercises.

These “E&E” exercises are paired in non-competing supersets. A superset is two exercises done back to back without rest. A “NON-competing” superset uses two exercises that don’t work the same muscle groups.

So in traditional bodybuilding supersets, you might do two chest exercises. However, in the Turbulence Training supersets we would use a pushing exercise (such as pushups or dumbell chest presses) and a pulling exercise (such as bodyweight rows or dumbell rows).

By using non-competing supersets, we allow one muscle group to work and one muscle group to recover. This increases the total amount of work done in the workout – also known as increasing exercise “density”. Experts believe increasing exercise density helps burn more calories and helps you lose fat faster.

I prefer to stick with a lower repetition range than that normally found in traditional bodybuilding programs. Therefore, I find it very easy to make a client stronger. All you need to do is stick to the basics. Metabolic conditioning and/or fat loss intervals will follow the strength training. We will complete the session with stretching for the tight muscles only.

I take a big picture approach to training. Pick exercises and techniques that are efficient and effective. That way, people will get in and out of the gym in as little time as possible. Therefore, they can spend more time training their sport skill or more time enjoying their life. You don’t have to live in the gym to get great results. You just need a great program.

Here’s a sample Turbulence Training set-up:

Bodyweight Warmup (Do each for 10 repetitions; go through the circuit twice)
– Squat
– Pushup
– Stick-up

Strength Training Superset #1
1A) Lower body
1B) Upper body pushing exercise

Do 8 repetitions per set. Do not rest between 1A and 1B. Rest 1 minute after 1B before repeating the superset two more times for a total of 3 supersets.

Strength Training Superset #2
2A) Lower body
2B) Upper body pulling exercise

Do 8 repetitions per set. Do not rest between 2A and 2B. Rest 1 minute after 2B before repeating the superset two more times for a total of 3 supersets.

Finish with 20 minutes of interval training for a complete fat burning workout in only 45 minutes.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Interval Fat Loss Training

Interval Fat Loss Training For The Busy Woman

Busy Woman Workout  

 

By: Craig Ballantyne, CSCS, MS

You can get an incredible weight loss workout at home without any equipment. That’s right, with interval fat loss training you can burn fat and lose fat in the comfort of your own home. Your a busy woman, you don’t need fancy machines or expensive mega-gym memberships, and you don’t have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here’s the first thing you need. About a 8×8 open area. And your bodyweight. That’s it. Don’t rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You’ll be “hovering” just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Interval Fat Loss Training

Interval Fat Loss Training 3 Ways To Burn Belly Fat

3 Ways to Burn Belly Fat

There are only 3 ways to burn belly, and supplements, diet pills, cleanses, and detox diets are not the ways to do it. Instead, I’m going to give you three advanced strategies to help you burn belly fat and get a flat stomach in less than 90 days, even if you have to lose 30 pounds of weight.

The first secret to burning stomach fat is to eat a weight loss diet of whole, natural foods, eliminating any high-calorie foods in modified forms. Start building your fat burning diet around fruits (yes, you can lose fat while eating a lot of fruit), vegetables, nuts, and a wide-variety of protein sources.

Avoid all foods in a bag or box. This even means cutting back on pasta, bread, and definitely breakfast cereals. There are very few breakfast cereals that can survive on a belly fat burning plan. Too many breakfast cereals are loaded with added sugar, and contain a lot of calories for small portion sizes. As a result of the small portion sizes and added sugar, you end up hungry soon after you eat breakfast cereals and this will not help you burn belly fat.

Eat whole, natural foods at every meal and you will be full and satisfied, and you’ll have a lot of physical and mental energy for exercise. You don’t have to become a vegetarian, but you need to avoid the hidden calories and sugar in all carbohydrate foods. In fact, if you eat lots of fruits and vegetables, you can eat a lot of protein to help you burn belly fat. Finally, eat raw nuts, not nuts that have been roasted in oil and covered in salt.

Nutrition is the most important part of a belly fat burning program, in fact, it’s probably going to be responsible for more than half of your fat burning results, so don’t skip step number one. But once you have your nutrition under control, you can focus on increasing the intensity of your exercise program.

To burn belly fat, I want you to stop doing cardio, and focus instead on interval training.

 If you don’t know what interval training is, let me show you how this modified cardio workout can help you burn belly fat. First, you start off with a warm-up, as you would any cardio workout. Second, you alternate between periods of hard exercise and easy exercise. Your hard exercise intervals should be 10-20% harder than a normal cardio intensity, but should last only 30-60 seconds to burn belly fat.

Follow each work interval with an easy recovery interval for twice as long as the work interval. The pace in your recovery interval should be so easy you’ll think you are doing the cool-down portion of your workout. Repeat the hard-easy interval sequence three times if you are a beginner, and up to six times if you are fit. Finally, finish off with 3-5 minutes of easy exercise as the cool-down portion of your belly fat burning workout.

The third secret to burn belly fat at home is to use bodyweight and dumbbell resistance training exercises in supersets, so that you get a short, but intense belly fat burning workout that might increase your muscle mass (if you want that) or increase your metabolism (everybody wants that!).

You only need to do 4 resistance training exercises in a belly fat burning workout. One exercise needs to work the legs, another exercise needs to work the pushing muscles, a third exercise needs to work the upper back pulling muscles, and the fourth exercise needs to be a total-body ab exercise.

 By doing this routine, you’ve hit all the major fat burning hot zones of the body to help you burn belly fat. Do your resistance training workout before the interval training for maximum muscle results and to burn belly fat fast.

See Also

Interval Fat Loss Training  exercises and workouts that you can do at home. You don’t need any expensive equipment or alot of time. Efficient and effective fat loss and conditioning.