How Interval Training Melts Off Excess Body Fat

Having trouble losing that excess body fat? Or have you lost some of that fat weight but can't seem to lose anymore? or is it after losing that excess fat your problem is how to keep it off. There are two main reasons after losing weight that you tend to regain the weight. Nutrition and Your Exercise program.

In this article we are going to talk about your exercise program. Or what you should be doing to not only lose that excess body fat but to keep it off permanently.

Without a doubt the most efficient and effective workouts we have today for losing excess body fat is Interval training.

Instead of spending money and falling for all the infomercial hype and Oprah recomendations( there is a reason her weight goes up and down) and trying the next miracle exercise gadget or worthless pill that promise overnight results, save yourself some frustration and money and use a scientifically proven workout that get's permanent results.

If you once and for all are ready to get rid of that excess body fat and keep it off you should start using interval training. So how does interval training work? interval training means taking an exercise as an example jumping rope after a good warm-up jump as fast as you can for say 1 minute then jup at half speed for 1 minute and repeat. What you do with interval training is vary your intensity levels. This is an example of one type of interval training in which your exercise intensity levels switch back and forth from slow to fast.

You can add interval training to many exercise routines like swimming, running, biking, elliptical, to name just a few. Whatever exercise you use can be interval training as long as you rotate the intensity levels from slow to intense. To make it interval training effective you have to make sure that when you are doing the high level intensity part of the training that you are really pushing yourself to the limit.

Working at these varied intensity levels with interval training really gives your metabolism a real kick. After a good interval training workout your bodies metabolism will continue to remain elevated even when your body is at rest long after your workout is over. Now you are doing some serious fat burning and can practically watch that excess body fat melt away.



That is provided your nutrition doesn't revolve around Burger King and M & M's (the peanut one's are my favorite), when you combine interval training plus solid nutrition to your overall plan to lose that excess body fat, you are on your way to getting that six pack abs look. You know the lean muscle, trim, toned body you have dreamed about. Firm Butt, tight abs, slender thighs and more energy than you thought possible.

So if someone tries to tell you that the long marathon cardio workouts will get rid of that excess body fat tell them you have found a better way. Once you give interval training a try 3 workouts a week at 20 minutes a workout is all it takes.

Let's check this out hour long (at least) on a treadmill or jogging or in an aerobics class 5-6 times a week or 20 minutes 3 times a week doing Interval training? I could be wrong (but I'm not) seems to be a no brainer to me.

I know which one I'm chosing to get rid of that excess body fat Do You?

Lose Weight Eating Almonds And Cashews?

Yes, You Can Eat This Much-Loved Snack and Keep the Weight Off
By Craig Ballantyne

My clients often question me when I tell them they can eat more almonds and cashews. “Don’t you know that nuts are full of fat?” they ask.

Well, I tell them, you can have your nuts and eat them too… even if you are trying to lose weight. In fact, nuts could be an important part of your fat-fighting strategy.

Researchers from Harvard completed an eight-year study on 51,188 women aged 20-45. After adjusting for lifestyle and dietary factors, they found that the women who rarely ate nuts were heavier than those who ate nuts twice per week. Their conclusion: Though it may be counterintuitive, incorporating nuts into a diet may help with weight control.

[Ed. Note: Eating the right foods is just one aspect of slimming down and firming up. To burn fat and build muscle, check out fitness expert Craig Ballantyne's Turbulence Training program right here.



Get the rundown on Turbulence Training here

This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.

Interval Fat Loss Training vs Cardio Workouts

Cardio Workout Routines

Breaking News! Doing long slow cardio workout routines Does NOT work for fat loss!

Researchers from North America and Australia agree that you can get faster fat burning and fitness building results from interval training. So stop your long cardio workouts now and switch to shorter burst exercise.

The story of interval training begins back in the early 1980's when Drs. MacDougall and Sale were studying sport specific training adaptations to different types of cardio workout routines. They were shocked to find long sessions were not always best.

In fact, they discovered that interval training is better for short power sports like basketball, hockey, and football, and interval training even had a major role in getting fit for sports like soccer and running 5k races.

But it wasn't until the mid 1990's that the first fat loss study was done on interval training. At that time, Canadian researchers compared interval training to long cardio workouts and found that interval training was able to burn fat faster.

Men and women were able to do shorter workouts and get more results. But surprisingly, it wasn't until 7 years later that the first American interval training study was done, and unfortunately it has never been published.

Only a few elite trainers know about this study that found interval training worked better than slow cardio workout routines for fat loss. The subjects were middle-aged women, and they lost more fat with interval training compared to slow cardio.

Finally, in 2007, almost 30 years after MacDougall and Sale first brought interval training to the spotlight, another study was done in Australia that confirmed intervals work better than cardio exercise for female fat loss.

This study compared 20 minutes of intervals against 40 minutes of steady state cardio, and only the interval training group lost belly fat.

If your program uses long slow cardio workout routines, you need to switch to interval training. But don't worry, its not hard. Interval training simply means working hard for a short interval and then recovery for a short interval.

Here's a really good interval workout routine you can use to start getting more fat loss results from your exercise program immediately. First, you need to start with a regular warm-up. Never skip this.

After you've done that 5-minute warm-up that gradually increases in intensity, its time for your first work interval. You will need to increase the intensity to a "slightly harder than cardio pace". That's a good level to start with.

For example, if we say that your regular cardio workout is a 6/10 intensity level, then I want you to go to a 7/10 intensity level for a 1 minute interval. That should be no problem, and eventually we'll increase that to 8/10.

But once you are done that minute, I want you to drop all the way back to a 3/10 intensity level - basically a cool-down level. You'll do that to recover between intervals so that you can work hard when its time to work hard.


Alternate for a total of 6 intervals and then finish with a cool down. For more interval training cardio workout routines, grab your copy of the Turbulence Training for Fat Loss manual.

Fat Loss Workouts In 20 Minutes

20-Minute Fat Loss Workout Ideas

By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

If you're sick of fluffy weight loss workouts that aren't giving
you any results, then you will love this interview where Underground Strength Coach!Zach Even-Esh grills me on advanced Turbulence Training for Fat Loss methods.

Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.

CB:
Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Health and Oxygen magazine.

I work extensively with clients on advanced fat loss for busy
people. I'm also the training director at grrlathlete.com where we provide advanced female exercise info.

ZEE: We have a growing number of hard core men and women leading busy lives but still love to train hard. How do you train individuals like this and still get kick butt results?

CB:
I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Turbulence Training philosophy.

Turbulence Training workouts are designed to crank up the body's metabolism because of the intense demands imposed during the workouts.

After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare my Turbulence Training workouts to the Turbulence encountered in an airplane - a neat little analogy that people really like and find easy to understand).

I tend to stick with traditional weight training exercises,
however, it is easy to adapt the Turbulence Training principles
when using strongman implements and advanced bodyweight exercises.

For intervals, I tend to stick with 30 seconds of work and 90
seconds of active recovery, although it will vary between workout phases and for athletes of different sports.

The great thing about heavy weights and intervals is efficiency.
You don't have to do either for more than 20 minutes to get a great response. So if you are a busy executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day.

Combine Turbulence Training with the right nutrition, and you are well on your way to success.

By the way, we've got a secret bonus for everyone that invests in Turbulence Training - although I guess it's not so secret anymore!

Anyways, you'll see what it is when you start your Turbulence
Training journey with the fat loss program.

ZEE: If you were limited to a 20 minute fat loss workout, what would that work out look like?

CB:
Providing the individual is injury free, we will move through a
general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of exercises (2 minutes).

Then we will spend 5 minutes on the first superset pair of
exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual's fitness level.

On non-weight training days, we would do intervals. It would look like this:

5-minute warmup
12-minutes on intervals
3-minute cooldown

The point is, you can get a lot done in a short amount of time.

ZEE: What nutrition approach do you use?

CB:
I had Dr. Chris Mohr, Ph.D., put together the Turbulence Training Fat Loss Nutrition Guidelines.

I strongly agree with Dr. Mohr's common sense, easy to follow
principles. There is nothing extreme about his plan. It is very
healthy and effective for fat loss.

I don't think that people need to exclude fruit from their eating
(in fact we should aim to eat at least 3 servings, and preferably
berries, grapefruits, apples, and oranges), but instead we should
avoid white, processed carbohydrates from a bag or a box.

Foods that should be in every healthy person's nutrition plan:
Green Tea
Almonds
Broccoli
Berries
A variety of lean protein sources

Basically, for nutrition, just choose healthy, whole natural food.

ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren't there. Are there any common mistakes going on here?

CB:
Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.

A lot of people really just want me to approve their current
workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.

And most people think they are eating better and using a better
program than they really are.

Even when most people they list out their food intake (as I have
them all do on fitday.com), some people (including some trainers
that I train) still don't see the obvious problems in their diet.

I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and
nutrition or even an honest, knowledgeable friend.

ZEE: Craig, I can't thank you enough for letting me grill you with questions.

Always happy to help,

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, Turbulence Training

Circuit Training For Fast Fat Loss

Last Wednesday I put myself through a tough total body fat burning circuit exercise workout in High Park near my place in Toronto.

Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.

Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...

"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...

...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!

What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.

I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"

Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.

You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...

1) Easy lower body exercise for warm-up

This could be some type of bodyweight squat or hip extension.

2) Moderate upper body pushing exercise for warm-up

A pushup or kneeling pushup works best.

3) Single-leg exercise

Lunges or stepups are great for moderate fitness levels.

4) High-rep upper body pushing exercise

A moderately difficult pushup exercise here.

5) High-rep Squat

This is used for conditioning purposes.

6) High-rep total body ab exercise

I like mountain climbers here.

7) Single-leg exercise

Another lunge would work or a single leg deadlift.

8] Tough upper body pushing exercise

Your most challenging pushup.

9) Lower body posterior chain exercise

Stability ball leg curls or 1-leg RDL's.

10) Tough upper body pulling exercise

Inverted rows work great!

This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.

Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.

These are the ten best movements for fat burning bodyweight circuits!

Thanks to Craig Ballantyne of Turbulence Training for this great article.

Quick Fat Loss? Maximize Your Metabolism

How to Maximize your Metabolism


By: Craig Ballantyne, CSCS, MS
Turbulence Training.com

You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.

Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.

So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com

1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.

2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.

3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.

4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).

5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.

6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.

7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.

8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.

10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.

If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.

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

Cardio Is A Joke

Cardio Is A Joke
By: Craig Ballantyne, CSCS, MS Turbulence Training

Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke.

Although, not a very funny one... One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more?

I'm worried if I use your program, I won't get any results because you don't even have an hour of interval cardio per week. Please help!"

And from a gentleman on the Men's Health forum, "I took up running and didn't take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn't gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. "

Cardio horror stories are a dime-a-dozen.

So here's the bottom line on cardio... Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don't you just tell someone to go play in traffic...oh wait, that's exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist's office with all the others that do too much of the same thing...whether its running or spin classes, overuse injuries are far too common in the cardio world. After all, what's easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio, heal thyself! Cardio is a joke... But cardio fits our "more is better" mentality, doesn't it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get less results?

There is a better way. Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You'll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, "never changing physiques" spinning their tires over on the cardio equipment. No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits (described in my DB-BW Fusion TT Workout Bonus from Turbulence Training and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere, CB PS - Turbulence Training is Guaranteed. If you aren't thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we'll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too! About the AuthorCraig 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

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

Weight Loss Fitness And Bodybuilding The Busy Woman Workout

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 weight 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 bodybuilding gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Your going to do some bodybuilding(no not the huge muscle type), we are aiming for weight loss and fitness.

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, burn fat and lose weight.

Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

About the AuthorCraig 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 weight, 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 TurbulenceTraining

Questions and Answers about Interval Training

Q; What is Interval Training?

A: Interval Training consists of short bursts of maximum effort exercise followed by brief rest periods. An example of an Interval Training workout would be to sprint for 30 seconds followed by 30 seconds of walking or a light jog.

Q: What are the benefits to Interval Training?

A: Interval Training increases physical endurance, burns more calories thus causing greater weight loss, keeps your blood pressure in check Interval training strengthens your heart and lungs and increases your energy.

Q: How is Interval Training better than my step Aerobics class?

A: Interval Training is both an Aerobic and Anaerobic workout so you are not only working your cardiovascular system you are also working your muscles which has been proven to raise your metabolism both during and well after your workout.

Q: Do I need any kind of special equipment to do Interval Training?

A: No Interval Training can be done with bodyweight exercises, weights, kettlebells, sprints, a junp rope and treadmills the list for Interval Training is endless.

Q: I haven't worked out in a long time can I do Interval Training?

A: First off if you have not worked out in a long time or ever go get a physical and your doctors okay before starting any kind of fitness program Interval Training or anything else. Then start your Interval Training slowly ease into it.

As an example walk at a normal pace for 30 seconds then at a brisk pace for 30 seconds then back to normal etc. Then as your fitness levels increase start sprinting and jogging.

Interval Training along with a sound nutrition plan are two of the keys to a healthier and fitter you.

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