Craig Ballantyne-Turbulence Training Author
Find out the secret interval training workouts used by Men's Health magazine experts to help their clients burn fat and lose their love handles.
Interval recommendations have ranged from 15 seconds to 5 minutes (these are known as aerobic intervals). So let's take a look at each interval recommendation and all those in between.
This picture, taken in July 0f 2007, puts me at almost "the perfect body" (think Brad Pitt in Fight Club), according to a colleague who has studied the research on what body types result in the greatest attractiveness to the opposite sex, as well as the body type that results in the greatest financial success. My colleague will be releasing this info early next year, so I can't say too much about it - other than its going to be very, very popular.
Learn the fat fat burning workout routines
that give you ripped abs from Men's Health expert Craig Ballantyne and his trademarked Turbulence Training workout secrets.
High Intensity Interval Training
Hi this is Craig Ballantyne from
Turbulence Training andTTmembers.com
Today we are going to cover high intensity interval training.
You've probably heard about high intensity interval training because it's been used in a lot of programs these days for fats loss. Because smart trainers know that it works a lot better than slow boring cardio.
High Intensity Interval Training
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com Today we are going to cover High Intensity Interval Training (HIIT). You've probably heard about HIIT a lot these days because it is being used in a lot of programs for fat loss. Smart trainers know that it is much more effective than regular slow, boring cardio, and you actually get results as compared to other cardio workouts where you aren't seeing any results at all. So HIIT means any type of sprint exercise that lasts from about 0-90 seconds. Anything longer than 2 minutes can get into what is known as aerobic interval training. Therefore, normally you want to sprint for 15, 30 or even 45 seconds, after which time you go down to a very easy period of exercise. That is one of the biggest mistakes most people make when doing interval training. Many people don't drop the intensity down low enough during the recovery period. For example, if you are going at 10 mph and you only drop down to 8 mph then in effect you're really still doing cardio and not high intensity interval training. You will not allow you body to sufficiently recover from the sprint portion and so you won't be able to sprint hard at 10 mph the next time around. So, you want to make sure you are going from hard to easy, or going from a sprint to a walk. It is okay to walk in interval training as this will allow you to work really hard and thus provide you with all the benefits of HIIT. Here is an example of a high intensity interval training workout. Start out with a 5-10 minute warm-up and then jump into a high intensity interval where you can't possibly maintain a pace longer than 30-45 seconds. After 45 seconds, take the intensity down to a very low recovery walking pace. It doesn't matter if you are sprinting at 8, 10 or 12 mph, you still need to come down to the walking pace. That would classify as one interval, and you will do about 6 in a workout, finishing with a cooldown. That is high intensity interval training, and it will get you more results in terms of your fat loss program and in sport specific conditioning, as well as fitter for everyday activities. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.turbulencetraining.com 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: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit: http://www.turbulencetrainingforabs.com To see real people just like you lose weight fast, visit: http://www.transformationcontest.com
curated content from YouTube
Videos about Interval Training
Fat loss Interval Training
Hi this is Craig Ballantyne from
Turbulence Training andTTmembers.com
Interval Training for Fat Loss
I wanted to take this time to explain the interval training portion of the program. Because it is very important for fat loss, but it is also a little bit complicated for people that have not done interval training before. Now generally I recomment that people use the bike for interval training. A stationary bike is nice and easy because you can transition between hard and easy exercise quite simply. And also you don't have worry about falling off a treadmill. You don't have to worry about advanced sprinting. You'll need to actually warm up for sprinting. With a bike it's very simple. It allows you to do a lot of work, by increasing the resistance, and taking it off quite easily. Let me show you an example using the treadmill for interval training.
What I like people to do is to do interval training right after their bodywieght circuit. If you aren't fit enough, you can do interval training, or cardio training on off days instead. We do interval training 3 days per week. So it fits in nicely right after the strength training cricuits, or other bodyweight workouts that you do later on in the phase. If you want to do it on other days, that is fine as well. But make sure you take full day of rest each week. So we are going to do a couple of the interval workouts from the preparation phase in this next segment. Click on the above video to watch the entire Interval Traing for Fat Loss Video.
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 andTTmembers.com
fat loss interval training
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat. Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past. The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level. Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don't have to worry about falling off the treadmill or advanced sprinting. Also, you'll need an extra warm-up with sprinting intervals. In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren't fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week. Below I am going to detail 3 interval training workouts from the beginner preparation phase. Workout A Start with a 5 minute warm up, exercising at a slightly harder than what you'd do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes. This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight. After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity. Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes. Workout B This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes. Workout C This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn't do for 25 minutes. Again, begin with a 5 minute warm up, 20 minutes of cardio, and follow that with 5 minutes of cool down. Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.turbulencetraining.com 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: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit: http://www.turbulencetrainingforabs.com To see real people just like you lose weight fast, visit: http://www.transformationcontest.com
Runtime: 5:54
241326 views
10 Comments:
curated content from YouTube
10 Minute Workout
Hi this is Craig Ballantyne from
Turbulence Training andTTmembers.com
Today I am going to show you the elusive 10 minute workout.
A lot of people can't believe that you can do a workout in 10 minutes that will have any benefits for your fat loss program.
But of course you can, it's very simple.
10 minute workout
CLICK HERE for a FREE WORKOUT!! http://www.turbulencetraining.com Today I am going to reveal to you the secret to the elusive 10 minute total body workout. A lot of people don't believe it's possible to get an incredible workout in only 10 minutes that will help with your fat loss program. But, of course you can and it's very simple. Start with a general bodyweight exercise as your warm-up. So, in this example I am going to do a bodyweight squat with hands in front, and pair that with a push up. If you're a beginner, then you can easily substitute wall squats and kneeling push ups. Complete two rounds of that superset, performing 10 repetitions for each. Once you have finished the warm-up superset, your body should be ready for the next round of exercises. The two best exercises to couple together in a 10-minute workout are the dumbbell squat exercise and the dumbbell chest press. When doing the former exercise, obviously you are working your lower body, but you are also working your upper back by holding those dumbbells in position. For the first set I want you to pick a weight that is relatively easy. So, choose a weight that you could normally do for 15 repetitions and only do 10. After you finish the 10 reps move on to the chest press and follow the same method. One of the great things about this dumbbell pairing is that you can usually use the same weight you used for the squat as you use for the chest press, saving you time. After finishing the first round of the superset, increase the weight, so that it is now a very difficult challenge. Now, you will want to complete the set performing 8 repetitions. If 8 reps is still too easy, then add more weight and continue on. Do as much as you can in 10 minutes and that's your workout. If you follow the guidelines I have outlined and combine it with a quick warm-up and the proper weights, then you can get a great total body workout in only 10 minutes that will increase your metabolism, burn fat, and build muscle. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started: http://www.TurbulenceTraining.com 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: http://www.ttmembers.com For the most effective exercises to burn belly fat and get ripped abs, visit: http://www.turbulencetrainingforabs.com To see real people just like you lose weight fast, visit: http://www.transformationcontest.com
curated content from YouTube
Top 7 Interval Fat Burning Programs
Find out the secret interval training workouts used by Men's Health magazine experts to help their clients burn fat and lose their love handles.Interval recommendations have ranged from 15 seconds to 5 minutes (these are known as aerobic intervals). So let's take a look at each interval recommendation and all those in between.
1) 15 Second Intervals
The great thing about 15 second intervals is that you'll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to "build up" and "bring down" the machine settings to the correct speed.
Intervals are for advanced fitness levels. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
2) 20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. This is hardcore. Not for the faint of heart. If you are a beginner, try easy interval trainig.
Alwyn Cosgrove and Craig Ballantyne use interval training because it works. Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.
3) 30 Second Intervals
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you'll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.
4) 45 Second Intervals
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Short workouts, but tough workouts. Your rest intervals will feel like they go by so fast. Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Get ready to be fitter and leaner than ever.
5) 60 second intervals
Similar to the 45 second intervals in benefits and toughness. Rest 1-2 minutes before starting your next interval.
6) 120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.
7) 5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.
Beginner vs. Advanced
If you are thinking that these intervals all sound "too intense" for you, please don't worry. Interval training is all relative. You don't have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn't be gasping for air. Start conservatively and you will get the hang of it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.
I really like to use short bursts of exercise lasting no longer than a minute. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts.
Without fat burning intervals, you might never burn belly fat.
Learn the fat fat burning workout routines
that give you ripped abs from
Men's Health expert Craig Ballantyne and his trademarked
Turbulence Training workout secrets.
The Best Ways to Burn Belly Fat
By: Craig Ballantyne, CSCS, MSTurbulence Training for Fat Loss
Best Ways to Burn Belly Fat
I often get asked, "What's the best way to burn fat and lose my belly?" People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.
Well, to say I've done them all would be an understatement.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It's fast, it works, and it's fun!
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 and TTmembers.com
Top 10 Exercise Videos of 2007 by Turbulence Training
- #10 - TT in the Pool Here's me giving some Pool Workout suggestions
- #10 - TT in the Pool Here's me giving some Pool Workout suggestions while on a trip to New Zealand...this was filmed in Auckland, while visiting an old buddy who works for Cirque du Soleil.
- #9 - TT Hotel Room Workout
- #9 - TT Hotel Room Workout before I went and walked 30 km around the beautiful city of Sydney.
- #8 - Fat Loss Interval Training
- #8 - Fat Loss Interval Training Hopefully this video answers a lot of your questions about the right type of "cardio" for fat loss.
- #7 - TT Bodyweight 500
- #7 - TT Bodyweight 500This pair of videos will likely shoot to #1 in 2008, thanks to the promotion MensHealth has planned for this program. But for now, be among the few insiders who have watched and tried the TT Bodyweight 500.
- #6 - Bodyweight Circuit
- #6 - Bodyweight CircuitA nice bodyweight circuit you can do at home in place of interval training to burn fat.
- #5 - My favorite ab exercies You can do these at home
- #5 - My favorite ab exercies You can do these at home: Ab Exercises
- #4 - Bodyweight Butt Exercises
- #4 - Bodyweight Butt Exercises
Yeah, a little different than normal, but this one is for the ladies I guess... - #3 - Pushup Variations
- One of our earliest vids, as you might be able to tell...this one is almost a year old, but its a few pushups you might not have done before.
- #2 - Back Exercises at Home
- This is one of my most educational videos, since so many people train at home without access to a pullup bar or pulldown station, so you need all the ideas you can get for your back exercises.
- And the winner is, the "300" video.
- And the winner is, the "300" video.
This is one of my most educational videos, since so many people train at home without access to a pullup bar or pulldown station, so you need all the ideas you can get for your back exercises.
Fitness and Diet Tips from Fitness and Diet Experts
Join our Revolutionary Fitness Community that is committed to bringing you the exact cutting edge fitness tools that you need to Finally Succeed! You don't need to join a High Priced Gym. You don't have to buy expensive Workout Clothes or Equipment. You just have to Invest a little Time and Effort intoYOU and Your Health with the Expertise of eFit-Today!
Fetching RSS feed... please stand byby eFit-Today
Join our Revolutionary Fitness Community that is committed to bringing you the exact cutting edge fitness tools that you need to Finally Succeed! You...
(more)Explore related pages
Cardio vs. Interval Training Debate
- Cardio vs. Interval Training Have you ever tried running for 30 minutes to an ho...
Body Transformation With Turbulence Training For Effective Fat Loss- Are you interested in effectively losing fat as quickly as possible in the...
Lose Fat - Gain Muscle- This lens is about the fantastic muscle building program by Sean Nalewanyj. A pr...
BUILD THE BODY YOU WANT- "Rebel Trainer Proves You Can Gain More Lean Muscle Mass And Dramatically Increa...
Turbulence Training - Why Cardio Doesn't Work For Fatloss- Craig Ballanytne with www.TurbulenceTraining.com has been around for a few years...
How to Lose Weight Fast | How to Lose 10 Pounds Fast | Turbulence Training- Turbulence Training promises fast fat loss results for men and women who don't h...
