“The 300 workout gets its name from the total number of repetitions that must be completed during the session. Contrary to popular belief, this workout was NOT performed every single day, or even weekly, for that matter. This is more of a challenge workout that is used sparingly to monitor progress and gauge your overall fitness level. This body weight 300 challenge workout will provide the same benefits as the original movie 300 workout, but may be easier for most of you who want to workout at home without any equipment. I want you to try one of these workouts this week and leave your time in the comments section below.” It’s a killer bodyweight workout that will help you shed fat and to get ripped like the Spartans in the movie 300. The great thing about this workout is that it requires NO weights or exercise equipment. You can easily do this workout at home. When you do this workout make sure you start a timer so you can keep track of all your progress. I’ve tried this workout before and it is definitely one to where you will be sore the next day. It’s a great workout to lose fat and gain muscle – not to mention to help burn fat and develop a six pack. Try this one out and let me know what you think.

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What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here’s What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

Conclusion

I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic

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EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!!

Duration : 0:2:47

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Bodyweight exercise training is a cheap, fast, and effective way to burn fat without cardio exercise. You really dont need to go to a gym if you want to lose weight, burn belly fat, and get a flat stomach.

You know why? Because the truth is that diet is the most important part of fat loss, and as long as you have a good diet and you are eating fewer calories than you need, youll be able to lose weight and burn belly fat with almost any program.

But in todays crazy economy, most folks dont have the money to join a gym or get a personal trainer or have a treadmill at home, so we have to find cheaper and even FREE ways to burn belly fat.

So I want to give you this seven exercise bodyweight circuit that really targets the body for fat loss. We dont need any fancy equipment, and you can do this in the comfort of your own home, anytime of the day. You could also do it while traveling.

Below is an outline of the seven-exercise circuit:

1)Jumping Jacks
2)Y-squat
3)Spiderman Push-up
4)Reverse Lunge
5)Plank-to-Push-up
6)Prisoner Siff Squat
7)Cross Body Mountain Climber

For each of these exercises you will want to perform 8-12 repetitions and if you are really strong and fit, then you could even do as many at 15 repetitions. Go through the circuit with no rest between exercises. Once completing the circuit, rest for 1 minute and then repeat the circuit up to 3 times in total.

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Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with the first circuit from TTMembers.com

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Recently I was asked what the top 5 fat burning exercises are for fat loss, and I sort of cheated on the answer. I don’t have 5 exercises, but I do have 5 specific movements that are the best for a fat burning workout.

These movements should be in all total body workouts if you have time.

First is any type of squatting movement. So this can be barbell squats, dumbbell squats, bodyweight squats, single leg squats, and can even be split squats. Further, this should be the first exercise in a total body fat
burning workout.

Try any exercise where there is a bending of the hips, pushing the butt down to parallel or lower to the floor, and come back up nice and strong. My favourite total body fat burning exercise is barbell squats, but if you don’t have equipment, you can use bodyweight squats for bodyweight interval training.

Also, deadlifts are a great squatting movement, but these also fall into the category of a pulling exercise, so you can use this exercise in either category (or cover two categories with just one total body exercise).

Second is a pushing movement. This can be bench press, push press, any type of push up, or a dumbbell press. Ideally, you will want to choose an exercise that is total body. I prefer push-ups or heavy presses because you
get more out of that exercise than what you would get from a cable cross over for the chest for example.

Third is any type of pulling movement. This can be a rowing movement or a vertical pulling movement. Examples of this type of movement include; pull-ups, chin-ups, inverted rows, bodyweight deadlifts, dumbbell rows, seated rows, barbell rows. In this type of movement you are getting a lot of musculature movement.

Fourth is a single leg movement. So, this can be a lunge, split squat, single leg squat, stability ball leg curl, lying 1-leg hip extension, or a Bulgarian split squat.

Fifth is any type of total body abdominal exercise. This can be a hanging leg raise, cable crunch, mountain climbers, spiderman climbs, stability ball jackknife. Basically any abdominal exercise where you are not lying on the ground and curling up two inches.

So those are my BIG FIVE movements. If you only have a limited amount of time and can only get through the first 3 exercises, you’ll still be getting a great workout. As well, these exercises can be done in either a circuit fashion or in straight sets, perfect for a total body workout.

A dumbbell circuit would start with dumbbell squats, then dumbbell chest presses, then rows, then lunges, and then a plank exercise. You obviously don’t need the dumbbell for the plank. You could also do split squats or Bulgarian split squats for the single leg dumbbell exercise.

A sample fat burning bodyweight exercise workout circuit would start with bodyweight squats, followed by pushups, then inverted rows, split squats, and finish off with mountain climbers. Thats a great total body workout without equipment.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

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Duration : 0:3:53

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I’m going to give you 3 weight loss tips today.

The most important thing when doing a weight loss program is your nutrition. So the first thing you will want to do is calculate how much you are eating now, and then improve the quality of the food you are eating. If you’re still not losing weight, then start to decrease your calories by 10-20 percent per day. That is the simplest nutrition tip you will ever get.

The second weight loss tip is to include strength training exercise. That may sound odd for some of you who do not associate strength training with weight loss, but I guarantee you that it will help you lose bodyfat.

Finally, the third weightloss tip is to use interval training instead of regular cardio training. Slow cardio training is really a waste of time because it takes up so much time, but doesn’t give you a lot of results. Whereas interval training can be done in half the amount of time and burns more belly fat as proven in a research study compared to regular cardio training.

So those are the 3 best weight loss tips that anyone can give you.

Visit Turbulence Training to get your FREE sample fat burning workout. Clck here to get started:

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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:

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Duration : 0:1:25

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Today we are going to go over high intensity interval training.

You have more than likely heard of HIIT because it’s being used in a lot of workout programs these days for fat loss. This is because the smarter trainers know that you get results faster without the need for slow, boring cardio.

HIIT involves any type of sprint exercise that lasts for anywhere between 0 and 90 seconds. Anything longer than two minutes can get into what is known as aerobic training.

Usually, however, intervals are in the 15-30 or even 45 second range. This means you go hard for this period of time and follow that with a rest period that is very easy.

Keep in mind, one of the biggest mistakes people make when doing their interval training is they don’t drop the intensity down low enough during the recovery period.

For example, if you are running at 10mph during the hard phase of your interval and then only drop it down to 8mph during the “easy” portion, then you are really just doing cardio, and not HIIT.

So, start out with a 5 minute warm-up and then jump into the HIIT, doing a pace you can maintain for 30-45 seconds. After, bring it down to a very easy recovery pace.

Now, it doesn’t matter if you are running at 10 or 12 mph – always bring the intensity down to a 3.5 intensity level to allow your body to properly recover. Repeat this six times, followed by a 5 minute cool down and that’s it.

So there is an interval training workout that will give you better fat loss results faster than long, slow, boring cardio, while also making you fitter for every day activities.

Craig Ballantyne from Turbulence Training and TTMembers shows us how to burn fat effectively with interval training.
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Duration : 0:2:34

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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:

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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:

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For the most effective exercises to burn belly fat and get ripped abs, visit:

http://www.turbulencetrainingforabs.com

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Duration : 0:5:54

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For this workout you are going to start out with a Reverse Lunge exercise. With dumbbells in both hands and feet shoulder-width apart, step back onto the ball of your foot, drop your knee straight down, and use your stationary leg to pull yourself back up. You will be working your glutes and hamstrings of the lead leg throughout this exercise. Do all reps for one side and then switch.

The second exercise will use the Ab wheel to target your abdominals. However, instead of rolling straight out, you will go on a diagonal. So you will go out in one direction, back in, and then out toward the opposite side. If you have never done this exercise before, than only do one or two sets the first time as your abs will be in a lot of pain the following day.

If you don’t happen to have an ab wheel, then you can easily substitute this exercise with a stability ball. So, place your hands outstretched on the ball in front, and then roll out, and back in.

In the second superset of this workout, you will pair a 1-Leg Bench Squat with the Dumbbell Romanian Deadlift. To get in position, stand on top of a bench at the very end and drop one leg off the bench, lowering yourself down, and then come back up. You want to try and push your hip back as much as you can as you squat down. This exercise will work your quad a little bit more than some of the other 1-leg exercises as well as require excellent balance. Do all reps for one side and then switch legs.

For the deadlift, you want to bend your knees slightly and position the dumbbells in front of your thighs. Next, push your hips back as much as you can and keep your back flat and chest up. You will feel a strong stretch in your hamstrings and be sure to squeeze both them and your glutes to come back up.

In the final superset of this workout you will do Dumbbell Swings and Dumbbell Rear Deltoid Raises. If you have a kettlebell than you can use that in place of the dumbbell for this first exercise.

Grab the DB with both hands, drop in down between your legs and drive up to chest level. All the power will be generated from your hips while your arms are just there for the ride.

Immediately following all your swings, you will go into the rear deltoid raise. You will want to bend forward as far as you safely can while keeping your back flat and then raise the dumbbells up and out to the side. Be sure to control the dumbbells as you bring them back down to the start position.

That’s it for the weight portion, now you’re ready for the bodyweight circuit. This can be used in place of regular interval training.

You will begin with a Y-Squat. So, with feet shoulder-width apart and hands up in a Y position, push your hips back and squat down to parallel and back up. Make sure you keep your shoulder blades together and your hands raised throughout.

The next exercise in this circuit is a difficult one, the Spiderman Push up. From a regular push up position, as you go down, bring your knee up to your elbow and back out. Alternate sides.

From there, you will move into Chin-ups, lowering for three seconds and then raising for one. For this exercise, do as many chin-ups as you can. With an underhand grip and starting from a dead hang, pull your chest up to the bar and lower down for three.

After you’ve gone to failure with the chin-ups you’ll find a bench to do Bulgarian Split Squats. So, place one foot behind you up on the bench and drop your hips straight down, using your front leg to do all the work. Do all reps for one side and then switch legs.

The last exercise of this bodyweight circuit is Mountain Climbers. For this exercise, go down into a regular push up position and then alternate bringing one knee up to your chest. You want to keep your hips down and your abs braced throughout the exercise.

Repeat that circuit up to three times, take a minute rest and that’s it for this workout.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

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Duration : 0:6:23

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This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you’ll discover new exercises and new ways of doing things.

You’ll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily.

The first exercise in the warm-up will be running in place for 20 repetitions in total.

Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under.

After that exercise you’ll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way.

So you’re really trying to loosen up your hips in a whole bunch of different directions.

Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don’t want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other.

Then you’re going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in the push up position, as you go down, tuck your elbows in and squeeze your shoulder blades together. As you come down act as if you’re pulling yourself down and then pop up. Really try to focus on bringing your shoulder blades together as you go down in the push up.

You’ll finish off the warm up with a Prisoner Lunge. So, place your hands behind your head and step out and drop down, then drive back up.

Rest for one minute, and then go through the circuit one more time and then you’ll find your hips are nice and loose and ready for the workout.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:

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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:
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Duration : 0:3:19

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