Train With Intervals A 15 Minute Express Fat Burning Workout

This is the Turbulence Training 15 Minute Express Workout. Hopefully since my previous post A Fat Burning Circuit Training Workout you have realized what waste the old marathon workouts are.

But yet people that read these posts and my other articles still tell me about the hour long treadmill workouts they are doing. WHY? I don't get it. If you get a better more productive workout in less time wouldn't you want that? I know I would.

These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side.

The first circuit will take you about 4-1/2 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes.

If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard.



The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout.

Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights.

Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up.

Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds.

Next up are Bulgarian split squats for 30 seconds, but you'll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well.

You won't have much time in between exercises, so move immediately into stability ball rollouts for 30 seconds. Place your hands on the ball and roll out for 3 counts and 1 count back while keeping it controlled and abs strong.

Make sure you have your kettlebell handy because we're going to do either kettlebell swings or dumbbell swings for 30 seconds.

You'll want to have a timer such as the kind I use called the Gymboss. You can set it for multiple rounds of 30 second intervals and you just listen for the beep to tell you when to switch exercises.

Then go back from the beginning and go through that circuit as many times as you can in 15 minutes.

Visit my review of Turbulence Training and check out the video for the Fat Burning Circuit Training Article that I mentioned earlier.

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

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:

Interval Training Weight Loss Fitness And Bodybuilding

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Exercise Combo for Weight Loss and Fitness.

For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.

Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.

Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.


A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.

3- Get yourself a fitness timer that you can set for your work interval and rest intervals.

Tabata Style Sumo Deadlift and High Pull Combo.

You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.

The Sumo Deadlift:

Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.

The High Pull:

Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.

A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.


If your not doing Interval Training You should be. Jag252