Day 9 while using Craig Ballantyne’s fat loss workouts, Turbulence Training, was a piece of cake (mmm cake).
If you have missed any of the previous Turbulence Training updates in my review you can see them by clicking here.
It was another light activity day so I went for a 30 minute bike ride and then puttered around the yard a little bit, doing a little spring cleaning.
I feel great and am ready for the next upper body focused Workout B from Buff Dudes & Hot Chicks.
Today I have a great blog post that Craig wrote especially for the Ultimate Home Workouts readers.
So, here’s Craig to talk about the truth about cardio………
You’ve been lied to.
And now it’s time you know the truth about cardio training, burning belly fat and getting six pack abs.
Whenever people talk about weight loss these days they always say “oh I’ve got to start doing more cardio”, it’s not true, not true at all!
What you need to do is high intensity interval training to burn belly fat.
In fact, if you want to get ripped abs and you want to burn belly fat, doing crunches and doing cardio, are two of the biggest wastes of times that you could possibly do.
What you need to be doing is high intensity interval training.
I was just talking to a doctor tonight who was a cardio fanatic and he recently got injured doing cardio.
I also know a physio therapist who is addicted to spin class, but she can’t even walk right because she’s doing too much cardio and she’s getting into what I call the “dark side of cardio”, otherwise known as overuse injuries.
If you do a lot of cardio, then chances are you’re going to end up in trouble.
That’s why I recommend total body training along with high intensity interval training as more effective ways of burning belly fat.
For starters, you can do interval training using treadmills or sprinting, or even some more creative types of high intensity interval training, and include them at the end of your strength training workout.
For example, you can try doing a series of 2-handed Kettlebell swings. To do this exercise, just put the KB between your legs and drive up with lots of hip power. Do 30-45 seconds of swings, and your heart will surely be pounding by the end of it.
Then you will rest for the exact amount of time you worked for. So, if you do 45 seconds of swings, then follow with 45 seconds of rest.
Repeat this set 6 times to finish off one of your strength training workouts.
Again, this method is much better at burning belly fat and building a better body than long boring cardio.
Alternatively, if you don’t have a KB, you can do burpees.
For burpees, drop down, kick your legs out, do a push up, and then jump up, and repeat. You can do this for 30 seconds, followed by 30-60 seconds of rest, repeating six times altogether.
Once again, this is a better, more athletic way of burning belly fat and a building a better beach body.
If you don’t like either of those options, then you can run in place for 30 seconds or you can do skipping. These are all different types of interval training that you can easily do at home without machines.
The last type of training that I want to mention is bodyweight workout.
The great thing about bodyweight is you guessed it; you don’t need any machines.
So, instead of doing the options listed above, you can simply choose six bodyweight exercises; three lower body and three upper body, and alternate back and forth with no rest in between for 15 repetitions each.
So, go through all six exercises, rest one minute and then repeat two to three times.
For example, you might do prisoner squats for 15 repetitions. Be sure to keep your elbows back and shoulder blades together. Then move immediately into an easy, regular push up for 15 repetitions.
After all those repetitions are completed you can go into a harder push up-type of exercise, such as the decline close-grip push up. With hands shoulder-width apart and feet up on the bench, drop down, keeping your elbows tucked into your sides.
From there, move into vertical jumps.
To finish off, try doing cross-body mountain climbers. In the top of the push up position, bring your knee up to your opposite elbow and back out, alternating sides. Do this for 15 repetitions per side and by the end your heart rate will be sky high.
Take a minute rest, and then repeat the circuit two more times for a total body circuit that you can do at home.
Those are all different types of high intensity interval training that you can do to burn fat and get ripped abs without doing long slow boring cardio and increasing your risk of overuse injury.
Thanks for the great blog post, Craig! I am sure my readers are more convinced than ever that high intensity interval training is the way to go if they want to burn some serious fat.
Note: If you are doing long, slow cardio because you love it or because you are training for an endurance event then don’t let us stop you.
I’ll be back again with my next Turbulence Training review as I fly through Craig Ballantyne’s Buff Dudes and Hot Chicks workouts.
Until then, if you would like to join me on my Turbulence Training journey then you can grab your copy by CLICKING HERE.
Your Personal Trainer,
Susan Campbell, MS, CSCS