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15-Minute Cardio Workout for Fat Loss

Here’s a really sad question I get on Facebook all the time…

“Is it better to do cardio first and get some of the extra weight off, then progress to other stuff?” – Morgan Taylor

It’s not your fault if you have failed with cardio. That’s what the magazines tell you to do. But the magazines are wrong.

Today, you’re going to get maximum cardio and fat burning benefits from my bodyweight-only, NO-cardio machine workout. The workout below will put to shame EVERY cardio workout you’ve ever done before. You’ll be happy and burning fat, just like these clients who posted on Facebook:

“You taught and showed me that I don’t need a hour worth of fitness six days a week to get in shape! It’s been awesome! Thank you!” – Dorinda Jensen‬

“I have learned a ton of stuff! Probably the biggest is the workouts – they are so quick and so many to chose from that I am not getting bored and they are easy to schedule in my busy day.” – Tracy Ford Stire‬

Here’s the 15-Minute Bodyweight Cardio workout:

– Do as many repetitions as you can in the recommended time
– Rest only where stated
– An ADVANCED version is found below

1A) Total Body Extensions – 30 seconds
1B) Push-ups – 30 seconds (use hardest pushup you can do for 30 seconds)
1C) Total Body Extensions – 30 seconds
1D) Cross-Body Mountain Climbers – 30 seconds (alternate sides)

– Rest 30 seconds and repeat 2 more times

2A) Prisoner Squat – 30 seconds
2B) Close-Grip (or other easier) Pushup – 30 seconds
2C) Prisoner Lunges – 30 seconds (alternate sides)
2D) Spiderman Climb – 30 seconds (alternate sides)

– Rest 30 seconds and repeat 2 more times

15 minutes of fat burning “cardio” (even though it is NOT cardio – LOL)

This circuit workout will have your heart rate higher than any cardio session…BUT will still burn fat because it has been designed according to PROVEN fat loss science.

By the way, here’s the Advanced version that you can do ONLY if you know how to do these exercises with perfect technique:

1A) KB Swings – 30 seconds
1B) Decline Push-ups – 30 seconds
1C) KB Swings – 30 seconds
1D) Push-ups – 30 seconds
– Rest 30 seconds and repeat 2 more times
2A) Shuttle Runs or Hill Sprint – 30 seconds
2B) Close-Grip Pushup – 30 seconds
2C) Prisoner Lunges – 30 seconds (alternate sides)
2D) Cross-Body Mountain Climber – 30 seconds (alternate sides)

– Rest 30 seconds and repeat 2 more times

100x’s better than cardio.

Grind it out,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Want another ADVANCED fat burning workout?

This was the Workout of the Year from 2013. It’s awesome.

Toughest Fat Burning Workout <= 100 times better than cardio


Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to with the subject line "Millionaire".