Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!
Here’s why:
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.
This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).
High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.
High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.
My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.
The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.
Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.
Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.
Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.
WHEN YOU TRAIN WITH INTENSITY
YOU WILL GET RESULTS!
Below is the workout that we did that had be sweating and burning fat hours after I was done.
BODYWEIGHT CIRCUIT WORKOUT
10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds
BODYWEIGHT WORKOUT -
Complete 3 full rounds –
TOTAL WORKOUT TIME – 20 MINUTES
1. BURPEE JACKS
2. DIVE BOMBERS
3. JUMP SQUATS
4. ALT LEG AND ARM LIFT
5. BEAR WALK
6. SINGLE LEG SQUATS (3 PER SIDE)
7. WALKOUTS
8. STEP BACK AND KNEE JUMPS
9. WINDSHIELD WIPERS
10. WINDMILL
Anyone can do this workout! - Good Luck
Funk Roberts
Love the workout - pretty hard;)
ReplyDeleteGot one question though: Everyone has been saying how effective HIIT or Tabata method is on EPOC. However, I don't know of any studies supporting this. Do you know of any journal articles which I can read?
I am pretty convinced that it works, just wondering how this was tested - untrained vs. trained athletes, differences in exercise intensity and break vs. rest time.
Thanks!
ReplyDeleteWhile the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?
Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.
The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.
===> Fast fat loss workouts... <=====
Save time, burn fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====
"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia