500 Calorie Ab and Cardio Workout

Well, I made an amazing dinner last night. It was one of my world-famous Ballantyne Burrito bowls. Oh, okay, by “making it” that means I told the crew at Chipotle what to put in it, but still, I was there to see everything get spooned into the container. Doesn’t that count as making dinner?

It was almost as delicious as the meals I’ve had from here. And the desserts, wow, let me tell you…they are 100x’s better than what you’d get at your local restaurant…and actually HEALTHY too.

Go grab the free recipes here.

Now about my 500 calorie abs & cardio workout. You might think that would involve thousands of crunches. Technically, you’re right, because according to Men’s Health magazine, it would take about 3,000 crunches to 500 calories (that’s a measly 1 calorie for every 6 crunches that you do!). Of course, it would take you 50 minutes of doing straight crunches to do 3,000 if you could do 60 crunches per minute…but you know that’s impossible, so…

…let me tell you what I really did to work my abs and burn 500 calories in less than 30 minutes (plus I’ll show you a bodyweight version below).

The 500 Calorie Abs & Cardio Workout (Advanced)
– Take 15 seconds to transition between exercises.
– Rest 45 seconds at the end of the circuit before continuing.
– Continue for 25 minutes total (about 6 rounds).

1A) Kettlebell Swings – 30 seconds
1B) Spiderman Pushups – 30 seconds
1C) KB Front Squat – 30 seconds
1D) KB Renegade Row – 30 seconds

KB swings burn 20 calories per minute while dramatically boosting your fitness, and front squats (or any squats) would be darn close as well. Pushups and renegade rows probably come in at about 12-15 calories per minute.
Compare that to the tiny number of calories you can do while ‘crunching, or the lame 7-10 calories per minute you’d burn while jogging.

Those are a waste of time and will NOT help you lose belly fat…but my workout will.

Add in these recipes and you could burn 20 pounds by Christmas

Oh, and here’s the TT bodyweight version…

The 500 Calorie Abs & Cardio Workout (Bodyweight Version)
– Take 15 seconds to transition between exercises.
– Rest 45 seconds at the end of the circuit before continuing.
– Continue for 25 minutes total (about 6 rounds).
1A) Total Body Extensions – 30 seconds
1B) Spiderman Pushups or ANY Pushup with abs braced – 30 seconds
1C) Walking Prisoner Lunges – 30 seconds

1D) Mountain Climbers – 30 seconds
Enjoy!

Stop crunching and cardioing and switch to my workouts,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Have an Amazing Friday, and remember…

Whatever is in your way, you’re stronger than it, you’re tougher than it, and you’re better than it. You’re going to beat it. Truly believe in yourself.

End the “I’ll give this a try” mindset, and switch to an, “I’m going to succeed” belief. Never quit.

If you stumble, get back up. What happened yesterday no longer matters. Today’s another day, so get back on track on move closer to your dreams and goals. You can do it.

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