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

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.

 

 

 

 

 

 

Interval Fat Loss Training Ab Workouts

Home Ab Workouts & Obliques

Stop Wasting Time on Side Bends, Torso Twists & Other Oblique Exercises… Try These Killer Oblique Ab Workouts!

by Craig Ballantyne, Men’s Health Magazine Fitness Expert, Author of the Best Home Abdominal Workouts Program

Most ab training programs neglect one of the most important muscles in your “core”. Sure, you can do tons of crunches and sit-ups, but if you aren’t properly working your oblique muscles, then you won’t have the complete 6-pack package.

And while your first thoughts of oblique exercises are dumbbell side bends or bicycle crunches, I’ve got 3 killer ab & core exercises for you today that are just as effective and safer for your low back.

If you do all 3 of these abs exercises once per week along with one other ab workout later in the week, you’ll double the effectiveness of your ab workouts.

Plus, you can do this ab workout anytime, anywhere. You don’t have to do it just at the end of a regular workout. You can do it in the morning before work, in your office (if you have privacy), in the park at lunch, or while watching your kids or TV at home. It’s so simple and effective, yet doesn’t require any equipment. It’s the perfect three-exercise ab routine for building a sharp set of oblique muscles to compliment your 6-pack abs.

Do each exercise back to back with no rest between exercises. At the end of the circuit, take a 1 minute rest before repeating the circuit 2 more times. If you are a beginner, make the beginner modifications to each exercise and do the circuit only 1 time for the first week. In the second week, you can bump it up to 2 circuits, and finally to 3 circuits in week 3.

Follow this program for 4 weeks, and then add in some new exercises, remove some of the old exercises, and change the order and repetition scheme of the exercises. You need to change every aspect of your workout every 4-6 weeks so that you don’t get bored and so that your program stays as effective as possible.  Don’t forget that your main focus should still be full body workouts and not just ab workouts if you really want to have lean six pack abs.

Here’s the 3-exercise abs oblique obliteration circuit:

1) Cross-Body Mountain Climber – 10 reps per side
2) Side Plank – 30 second hold per side
3) Spiderman Pushup – 8 reps per side

Here are detailed descriptions of how to do each exercise:

Cross-Body Mountain Climber

• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow.
• Do not let your hips sag or hike up in the air. Keep your body in a straight line.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.
• Beginner Modification: Do the standard Mountain Climber bringing your knee straight ahead and do not try to cross your body with it.
  

Side Plank

• Lie on a mat on your side.
• Support your bodyweight with your feet and on your elbow.
• 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 and entire core 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 then SWITCH sides.
• Increase the duration of the hold each workout.
• Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.

 

Spiderman Push-up

• Keep your abs braced and body in a straight line from toes to shoulders.
• Place your hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• As you lower yourself, slowly bring your knee up to your elbow, but keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.
• Keep your body in a straight line at all times and try not to twist your hips.
• Intermediate Modification: If you can’t do all 8 Spiderman Pushups per side, do as many as you can and then finish the set with regular pushups.
• Beginner Modification: Do the Spiderman Pushup from a kneeling position, or just do regular Kneeling Pushups.

Try adding these abs and obliques exercise circuits into your regular workouts or on alternate days.  Give it some time and dedication and you’ll have razor sharp obliques and rock hard abs in just a couple cycles.

 Interval Fat Loss Training For Your Abs

 

 

Interval Training:Why Toning Workouts Don’t Work

High-Rep. Low-Weight “Toning” Workouts Don’t Work  

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

The old “high reps get you cut” myth is probably one of the most common misconceptions in the fat loss workout world. Spot reducing with high-reps and light weights doesn’t work. It won’t work for your abs, and it won’t work for your arms or chest, or your butt or thighs.
However, that doesn’t mean strength training is a waste of time for fat loss and body sculpting.

There are two very important reasons to include strength training in a fat loss program, but it’s not because high reps get you cut. Instead, lifting moderately heavy weights for a lower number of repetitions will help you gain muscle at the same time as you lose body fat, and it will also help you burn a lot more calories during training and after.

This goes for both men AND women. A study of women showed that when they used heavier weights and lower reps they burned more calories in the hours after training. And that’s the key. You have to put “Turbulence” on your body so that your muscles will increase their metabolism. By doing that, you burn fat and calories all day long, even while you sleep!

And as if the high-reps belief wasn’t enough, I can’t believe it when I read a fitness article misleading women that they can get “toned triceps” by lifting soup cans or water bottles. This will never happen!

It doesn’t matter how many photos the magazines show you of your favorite exercise instructor doing triceps kickbacks with water bottles in her hand, you will not get her body by doing that type of program. On the other hand, the bodyweight exercises in the Turbulence Training workouts will help you get sleek, sexy, defined arms.

So let’s leave it at this: For men and women looking to get lean and lose fat, you should go for efficient exercises – obviously the more muscles used per exercise the better. By doing pushups for example, you can train your triceps, chest, shoulders and abs all at once – literally cutting your workout in half (or more). And that’s what Turbulence Training is all about – more results in less time.

Sincerely,

Craig Ballantyne,
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 www.TurbulenceTraining.com

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.

Interval Fat Loss Training And Weight Training Attack Your Body Fat

Six Pack Abs –  Interval Fat Loss Training And Weight Training

I often get asked what the best types of exercises and workouts are for losing body fat in order to get six pack abs. The problem is that most people who need to lose body fat looking to try to uncover their six pack abs are searching for some miracle six pack abs workout  that is going to slash the fat off their abs in no time. The Six pack abs miracle workout? Interval Fat Loss Training.and Weight Training.
Despite the misleading infomercials, the perfectly chiseled fitness models in the
commercials did NOT get their perfect body and six pack abs by using that Carb
contraption they got their perfect bodies and six pack abs through REAL interval fat loss training, weight training and REAL nutrition strategies.

Forget What The Infomercials And Celebrity Diet Gurus Tell You They Don’t Work.

Interval Fat Loss Training And Weight Training Work.
.
You should know by now that spot reduction is a myth. You don’t get six pack abs or lose body fat by doing 1000’s  of crunches No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat

.Only by interval fat loss training, weight training and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.

Interval Fat Loss Training and Weight Training Workouts Efficient and Effective for losing body fat to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups for Interval Fat Loss Training and Weight Training.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and to lose body fat for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training workout.
 
Oh and by the way these workouts shouldn’t take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Interval Fat Loss Training and Weight Training Lose Body Fat Get Six Pack Abs

Over the last 10 years, scientific research has indicated a couple of very important
things to us about weight training for body fat loss and the six pack abs look. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions.

 So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Have you noticed in our talk about losing body fat and getting six pack abs I haven’t even mentioned any abs specific exercises? That’s because with weight training and interval fat loss training workouts of compound exercises you are indirectly working your abs.

Stop thinking doing hundreds of crunches and other ab specific exercises stick to interval fat loss training and weight training workouts just doing ab specific exercises are not going to create enough of a metabolic response in your body for you to lose belly fat.

Interval Fat Loss Training and Weight Training an unbeatable combination to get rid of body fat, have six pack abs and be healthier than you have ever been.

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