12-Minute John Romaniello Bodyweight Workout Burns Fat While You Sleep

On Friday afternoon I was down in beautiful San Diego, California, teaching my systems to 53 personal trainers and nutritionists. I also invited one of my best friends, John Romaniello, down from Santa Monica to help out.

John is a NY Times best-selling author, has over 63,000 Twitter followers (that’s a LOT!), and is a famous New York City trainer that moved to California with his beautiful wife Neygar so that they could help more people in the fitness world (by doing more television work and writing more books). John is one of the most famous people I know.

He’s also really, really smart. He knows everything about Game of Thrones ☺ (because he’s a voracious reader), and he knows everything about helping you lose stubborn fat, because he is a self-described “former fat kid”. He can also eat a 22-ounce steak in under 5 minutes, while it takes me about 45. (I’m the slowest eater you’ll ever meet.)

But most important to YOU, John and I like to team up on workouts. In the past we’ve created a few programs in a series called, The Clash of the Titans. Those were some of my most advanced fat burning weight training workouts.

These days John and I are really into bodyweight training. And he shared this study with me…

According to researchers from Southern Illinois University, you CAN burn fat while you sleep. And it only takes an “11 minute workout done three times per week”.

Today, you’ll get a free, super-effective Clash of the Titans bodyweight workout to help you burn fat all day long – while getting your results in FIVE times less than the average cardio session or bootcamp class.

So courtesy of “Roman” and Craig, here’s how you can burn fat while you sleep (NOTE: Because you, me, and John are all Titans of Fat Burning, we made this a 12-minute workout instead of 11…I know you’ll “love” that extra minute!)

The Titans’s 12-Minute “Burn Fat While You Sleep” Workout

1A) Total Body Extension – 50 seconds, rest 10 seconds
1B) Decline Pushup or Regular or Kneeling Pushup – 50 seconds, rest 10
1C) Switch Lunge (alternating sides) – 50 seconds, rest 10
1D) Prisoner Squat Jump or Prisoner Squat – 30 seconds, rest 30 seconds
– Repeat 2 more times without any additional rest between exercises.

That gives you a total body workout in under 12 minutes and you’ll be amazed at what you can get done in such a short time.

If you like that workout, let me know, and John “Roman” Romaniello and I will team up for another Clash of the Titans workout next Monday.

But I’ll need at least 10 comments from you on my blog below.

Looking forward to hearing from you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Do not forget this harsh #truth about other people…

Losing fat is a game between you and the outside world. Everyone – from family to friends to co-workers to restaurant owners to TV advertisers – is conspiring against you to make you eat more and exercise less.

Like it or not, it’s true. They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat on the couch.

To fight back, you must always know your options. You must have Plans A, B, & C. You must be prepared to counter-attack. When they say take-out, you say, “I’ve already prepared my lunch”. When they say, “Happy Hour”, you say, “Workout first.”

You must also surround yourself with people who are fitter and healthier than you. The power of social support and POSITIVE peer pressure will help you take your health and fitness to the next level.

That’s why I hang out with Roman, and that’s why you should hang out with me. ☺

  • 509
  • Bring on another one next week! Great, simple, but effective workout.

  • Shannon Reed Stephens

    Love your workouts and that they come to my inbox! Have already purchased some! Thanks for helping a busy mom of 3 who takes care of WAY more people than that help to keep active every day!

  • banjjo

    I love turbulence training and always love the email workouts! Thank you!!

  • Mark

    Always love these quicker workouts.

  • Judith Royle

    Looks good!!!

  • Shawn

    Just yesterday I was going over old TT workouts that I have on file and “Clash of the Titans” from the original XTFLD is one of my favorites!

  • Philippa Parker

    Yes, another good workout. Did something very similar this morning. I adhere to your workout formats as I believe they are aligned with contemporary exercise science.

  • Kenny

    Great workout and perfect timing Craig! My house is in a shambles and my garage gym is filled with furniture (I tore up all the carpet in my house and am in the middle of redoing all my floors) so I was headed to look through some of your old emails for a quick, no equipment workout I could do today. This one will do just nicely. Thanks for all the great content you provide!

    • Happy to help, Kenny!

  • Becky

    Thank you for sharing this workout! I’m a older-tham-I’d-like-to-admit mother of two and a t-trainer. These shorter workouts are great additions to those workouts. Look forward to next week’s addition.

  • Lisa226

    I’m in! Thanks for a great, time-saving, fat-burning workout!

  • Samuel Lofaro

    Looks Great! I will try it today!

  • Gabrielle Sabatino

    Can’t wait to try it tomorrow morning! Thanks! =)

  • Classic, isn’t it!

  • Jason Kincaid

    Love these short quick workouts that I can do in my office also! Helps to wake me up if I have too many carbs at lunch and the dreaded afternoon sleepiness. People may think I’m strange, but really I think they’re a little jealous…

  • Patty Perron

    Great workout! Thanks Craig. I do may Turbulence Training 5 days a week. I love it and my core muscles love it. It works!!

  • Laurie Hartley Nowak

    Excellent “Burn Fat While You Sleep” workout. I did this workout and really felt my muscles working.I love the workouts very much and because they are short and intense I feel good all day afterwards!Thanks Craig & Roman for an excellent solution to all our getting fit woes!

  • Anita

    Thanks for the work out! Your work outs always deliver as promised. I am a working mother of two and I have very little time. I have a very physically demanding job and I always notice better work performance from myself when I use your work outs. Even though my job is demanding, I still don’t see a leaner me without your work outs. Thanks again!

    • Stay strong and push on, Anita. Great work!

  • Richard

    Very good workout, short but very powerful. Tks

  • mark

    Excellent workout-love the act short & intense with busy schedule. Also like the variety that works all the muscle groups

    • Great to hear, thanks Mark!

  • Bonnie McCown

    Thank you! You have given me back my motivation to be fit again!!!!!!

  • Larry


    Craig, I read you every day. I like what you write and appreciate it. However, I have absolutely no idea of what you are talking about here. I can and do read. Words do usually paint “word pictures.” But i have just wasted at least 15 minutes. I DO Al Sears PACE INTERVALS. I was just looking for some variety. But i have no idea of just what you are describing in this workout. It is all fitness industry jargon and meaningless to me. It escapes me why there is no video of just how to perform what all these commenters say is so great.

    I am still in the dark and out a quarter of an hour.

    Thank you,


  • Sue

    I loved this workout -it was hard but quick and my butt, arms a thighs are still sore.

  • Henry

    Craig!! i completed the 12 week program last friday and im already feeling great! people at work are noticing how much leaner i look! i started a monday with phase 1 again! keepin on my man! thanks for the daily and weekly reminders and new workouts ! stay up my friend!

    • Great to hear! Would love to know your specific results.

  • odogwu

    I did this workout yesterday and it was painful.My arms and thighs are still sore from it.

  • Amy

    Craig with the workout of the day do I do that and that is it or do I do it with another workout?

    • Hi Amy, it depends on your fitness levels and goals. As a beginner looking to lose weight, this would be enough. Not sure where you stand. Thanks!

  • marcus

    HI Craig… Thanks for the workout.. I already have your HWR program… and it works well..so extra workouts are very welcome 😉 Greetings from Belgium 🙂

    • Hi Marcus! Great to hear from you. HWR works great in Belgium…as long as you don’t eat moules et frites three times per day. 🙂 Enjoy and let me know how it goes!

  • Jamie s

    i’m so thankful for your videos! before when i wanted to workout it seemed so daunting, but with your short videos i think to myself “i can do anything for 4 minutes or 12 minutes” it definitely helps me stay strong knowing the end is very near!

    • Great to hear! Thank you