OMG. What a workout. It was so simple but so effective.
Last Thursday morning I was in Miami for a few meetings and to go to a basketball game with my good friends Joel Marion, Dr. Kareem Samhouri, Dan Long, and Vince DelMonte.
It was a very busy day and so I only had a few minutes to workout…so I used #2 on the list of the 3 best ways to do intervals. (And on Saturday I used a unique interval method that I’ll be telling you about later this week…stay tuned for that South Beach workout story on Thursday.)
Here are the top 3 ways to do Interval Training for fat loss:
#3 – Running Hills
Hill sprints are awesome because they use some of the biggest muscles in your body, and the more muscle you use, the more calories you burn during – and after – the workout. According to a study from Colorado State University, sprint training helps you burn an extra 200 calories over the next 24 hours from the “Afterburn” effect. And that was just from four sprints of 30 seconds.
But there are many problems with hill sprints, including…
- You need a great big hill
- Your body needs to be conditioned to running on pavement or hard ground
- You need to do a long warm-up to avoid pulling a muscle (and sometimes the warm-up can take longer than the sprint workout)
So here’s a better way, and it’s one that I used on Thursday morning…
#2 – Bike Intervals
Most people think you need a treadmill to lose weight, but that’s not true. The bike is a great way to do interval training. In fact, most interval training studies have used a stationary bike (including the famous intervals-BEAT-slow cardio study that came out of Australia back in 2007).
Here’s what I did…a 2-minute warm-up followed by 30-second intervals at a HIGH-resistance level. I could barely grind out 65 RPM by the end of the interval. Then I biked at a slow pace for 60 seconds. I repeated this 6 times and did a 2-minute cooldown. My legs were exhausted and depleted of muscle glycogen (stored carbohydrates).
That’s what you need to do in order to get the benefit of the Afterburn.
Of course, I really enjoy the discomfort of hard exercise. Must be my pragmatic Scottish-German lineage … but most people don’t like that burning feeling in their quads…so that’s why using the #1 method of fat burning intervals is going to be even better for you.
#1 – “Non-Competing” Bodyweight Circuit Training
In this system, we’ll alternate between non-competing bodyweight exercises that allow some muscles to recover while other muscle groups do an interval. We’ll alternate between muscle groups to minimize discomfort while maximizing fun and enjoyment – and calorie burning.
A study from Auburn University found that when people did four-minute workouts, using bodyweight circuit training, they were able to burn 13.4 calories per minute during the workout and double their post-exercise metabolic rate for at least 30 minutes after the session.
That’s powerful, and that’s why it’s the #1 way to do interval training.
Here’s a sample workout you can do with NO equipment.
The #1 Interval Training System for Fat Loss – Bodyweight Circuits
1A) Total Body Extensions – 20 seconds, rest 10 seconds
1B) Pushups – 20 seconds, rest 10 seconds
1C) Jumping Jacks – 20 seconds, rest 10 seconds
1D) Burpees – 20 seconds, rest 10 seconds
– Repeat one more time for a 4-minute fat burning workout.
– Repeat three more times for an 8-minute fat burning workout
That will kick-start your fat burning metabolism and help you lose weight. And if you like that workout, then you’ll love my new Metabolic Kick-Starter program. It even has a set of 10 unique 1-minute workout videos for when you have almost no time for exercise…or when you need a metabolic “pick-me-up” to boost your fat loss during the day.
It only takes a few minutes a day, five days a week, and you can take weekends off. It’s the easiest fat burning system because NO equipment is needed. And you’ll get the world’s best follow-along videos with me taking you through EVERY single repetition and exercise to show you perfect form on each move.
Let’s get started today. Stop doing cardio and crunches and get busy burning calories – during and after your workout – with the #1 way to do interval training.
Delivering only the BEST for you,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Hard Monday #Truth for you…
Everyone lies to themselves when it comes to diet and reporting food intake.
Scientific studies prove that we cannot record food intake accurately…but…it’s still helpful to write down what you eat. Do that for everything you eat for the next 7 days. You will have BIG “A-ha” moments about where you are going wrong. Log your food intake on a free site like Fitday.com or use an app like Calorie King.
Get the truth about your food intake, calorie intake, protein intake, etc. Don’t tell me it’s too hard. It’s probably the easiest thing you can do to kickstart your weight loss program.
Get to know the truth about your body and how it reacts to specific foods and different diets. Take this BIG step in the right direction now.
You can do it. I believe in you. Take action today and success will come tomorrow. Stay strong and keep on pushing on