Train With Intervals A Fat Burning Circuit Training Workout

This is Workout A from the Turbulence Training (click the link for my review and to see this workout on video) 2K10 Program. We are going to start out with 3 mini bodyweight circuits and perform them 8 times each with 1 minute of rest in-between each exercise

1) Jump Squats - Legs are hip with apart, squat down and jump up as high as possible, keeping your hands behind your head. As soon as you land, jump up again. Repeat 15 times.

2) Pushups - Place the hands on the floor slightly wider than shoulder-width apart and you feet on a bench. Lower down and to return to the start position. Keep your body in a straight line at all times. Do as many times as you can 1 time short of failure. For example, if you normally do 15 then you will only do 14 in that set.

3) Satiability Ball W,Y,T.- Lie on your chest on the ball and stick your arms out in front of you. Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides in a W position. Then, stick your arms out in a Y-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Then, stick your arms out in a T-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position.

Next exercise is a superset using a barbell squat or a dumbbell split squat going nice and slow on the way down for 3 second of eccentric movement. Followed with 3 supersets add a crash set or a drop set. Decreasing your weight by 25%, for 8 more reps.

1) Barbell Squats. Set the bar up at chest level rack. Step under the bar take it off and take 2 small steps back. Your feet should be shoulder-width apart in a narrow stance. Push your butt backward and sit back into a chair count to 3 as you squat down. Return by pushing through your heels to start position.

2) Dumbbell Split Squats. Hold a light dumbbell in each hand. Step forward with one leg, taking a slightly larger than normal step. The back knee should be bent. Counting to 3 lower your body until your front thigh is parallel to the ground. Drive back up to the upright position. Perform all reps for one leg and then switch.

3) Stability Ball Ab Pike. Start in a Jack Knife position feet on the ball body is in a straight line with abs braced. Roll the ball as close to your chest as possible by contracting your abs . Pause and then return the ball to the starting position by rolling it backward. Counting 2 seconds on the way up and 2 seconds as you roll the ball back. For 8 repetitions.


For the next mini exercise circuits - You will complete 3 rounds with 1 minute of rest in-between.

1) 1-Leg Hip Extension, lie on your back with your knees bent and feet flat on the floor. Lift one leg off the floor and hold it. Slowly lower your hips down until they are an inch above the ground driving through your heel. Perform all reps for one leg and then switch sides. 15 reps on each side.

2) 1-Leg Stability Ball Leg Curl. If you cant perform a 1-legged, then perform a 2-legged ball curl. Lie on your back with your feet on a Stability Ball. Bridge your hips up by contracting your glutes. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged. Pause and slowly return the ball to the start position while keeping the hips bridged. Complete 10 reps each side.


3) Stability Ball Plank. In a plank position put your elbows on the ball. Your body should form a straight line from your shoulders to your ankles. Hold the plank position for 45 sec. According to Mens Health Magazine this is 30% harder than a regular plank for abdominal.


To finish off Workout A with kettelbell swing. If the is the first time you do this exercise, perform this only 5 times and work your way up to 10. You will perform this exercise for 40 seconds with 20 seconds for recovery for 10 repetitions


Kettel Bell Swing - Stand with your feet shoulder width apart holding the kettle bell in two hands. Squat and swing the weight between your legs. Explode up thrusting your hips forward. Swing the kettlebell to shoulder height. Brace your abs and control the descent. That is it for Workout A. Do a little stretching and come for Workout B.

Visit Turbulence Training to get my review and the video for this workout.

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training  Membership site here:

5 Cardio Workouts To Burn Fat

Good Morning,

This morning I have an article for you from Craig Ballantyne of Turbulence Training.

Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.


Cardio Workout #1 to burn fat: Slow cardio

The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?

To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.

In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.

Cardio Workout #2 to Burn Fat: High-intensity cardio

The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.

A better approach is to use interval training. This is the third cardio workout to burn fat.

Cardio Workout #3 to Burn Fat: Interval training cardio

In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.

So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.

Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.

Cardio Workout #4 to burn fat: Tabata Interval cardio

Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.

I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!

Cardio Workout #5 to Burn Fat: Bodyweight circuit cardio

Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.

Whatever you want to call bodyweight cardio, here's how it works.

First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.

After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.

Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!

Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.

Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.

The Turbulence Training Fat Burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.

5 Fat Burning Cardio Workouts

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