5 Ways to Burn 200 Calories Fast (free gift!)

Tick, tick, tick, tick, CLICK.

Here’s some good news. Every minute that you sit down and read this email or watch TV, your body is burning one calorie. Yep, sittin’ around burns about 1 calorie per minute. Same with sleeping.

Hmmm, I guess that isn’t good news at all because that’s not going to help you lose weight, but that is a good measure of what’s known as your Basal Metabolic Rate – the number of calories you burn each day just to stay alive.

Throw in a good workout and the right food choices though, and you can really crank up your metabolism.

But now some bad news. Did you know that when you exercise on a treadmill, and it tells you that you burned 200 calories, that you would have burned 60 of those calories if you just sat on the couch?

That’s right. Just another reason why slow calorie-counting-compulsive-cardio workouts are a waste of time. Here are five better ways to burn 200 calories:

#1 – 37 Minutes of Dancing at Your Cousin’s Wedding

I’ll bet you’ve been invited to a few summer weddings. So don’t sit this one out. Whether the DJ is playing “I’ve Got a Feeling” by the Black Eyed Peas or “the Chicken Dance”, get your butt up and on the dance floor. Act silly. Have fun. Make memories. And burn calories.

(One of the greatest wedding dance parties I ever participated in was just over 11 years ago this week in Belfast, Northern Ireland. Feel free to picture ol’ CB getting down to “Baby Got Back” by Sir Mix-A-Lot … because YES, that did happen!)

#2 – Relax in the Garden for 30 Minutes

Good ol’ gardening burns off 300 calories an hour so get out there and enjoy the summer sunshine. It’s so much better than being stuck on a treadmill, and you get to eat the fruits of your labor, too. Save some for ol’ CB!

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#3 – The TT 200: A 15-Minute Circuit

This is tough, but research shows Kettlebell exercises can burn up to 20 calories per minute, and bodyweight exercises burn nearly 15 calories per minute. Put ‘em together and whattya got? Bibbitybobbityboo! (OMgoodness, did I just write that? LOL. I blame it on Bally!) Here’s your circuit for the week.

1) Kettlebell Swings – 45 seconds, rest 15 seconds
2) Spiderman Pushups or Regular Pushups – 45 seconds, rest 15 seconds
3) Bodyweight Squats – 45 seconds, rest 15 seconds
4) Kettlebell Swings – 45 seconds, rest 15 seconds
5) Jumping Jacks – 45 seconds, rest 15 seconds

Repeat the circuit 3 times and you’ll have incinerated 200 calories – not to mention the calories that you’ll shed in the Afterburn period thanks to the Turbulence you just put on your muscles. That does NOT happen when you do slow cardio workouts, but only when you do my short, burst style sessions. Always giving you an added bonus!

No kettlebell? Use Total Body Extensions instead.

#4 – Tire Out & Clean Up Your Kids

According to LiveStrong.com, bathing your kids burns 260 calories per hour (must involve a lot of wrestling?) and playing with your kids can burn up to 350 calories per hour. And if you’ve ever tried to bath a dog, you can probably burn 700 calories per hour. It gets pretty crazy when we try to trick Bally into a bath in the kiddy pool that we bought him last summer. After that first bath, he won’t go near it! He knows my tricks. 🙂

#5 – Free Workouts from the TT App

Yes, finally! After over 8 years of your requests, I finally convinced ol’ Bally the Dog to create a fitness app!

Get 3 free workouts in our new fitness app here

Bally the Dog is part of a new group called Dogs that Code. They have these things called Doggy Hackathons, where they sit around drinking Red Cat (it’s Red Bull for dogs) to stay up all weekend long and do computer coding, and so he and his doggy buddies built the hottest new fitness app featuring my favorite follow-along workout videos from my extensive library. LOL.

Ok, most of that is true. At least the fitness part.

The truth is that we DO have a brand new app. And yes, my clients and readers have been demanding that I create a fitness app since the first iPhone came out back in 2007 (or whenever that was). But not only am I a kitchen clutz, but I’m also a techno dunce. I don’t even know how to use iTunes, let alone know how to create an app.

But thanks to my amazing team at TT HQ in Denver, we were able to take my new workout videos and put them on a FREE app for you to download and get started with. And after months of testing, it’s nearly perfect. We’d love for you to try it out and let us know what you think.

Oh, and here’s the link to get it from the Apple store (it’s only available on Apple products for right now). Thanks for your feedback and your patience. I’m so happy to get this out to you. Not only do you get free workouts but you’ll also get a daily inspirational quote and diet tips, too. Maybe Bally even programmed in a daily bark. Not sure. Ha! Enjoy and I can’t wait to hear how it helps you.

Try our NEW free Turbulence Training App today <= Get 3 free workouts

Make it an amazing week!


Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Someone will try and sabotage you today. But when they do…

…when they interrupt your day, throw their emergencies at you, or tempt you with junk food while you’re committed to your healthy meal plan, just remember you have the right and the strength to say NO. You have to stand up for what is right for you at this time.

You might not win the popularity contest, but you’ll win the battle for your life, your future, and your integrity when you do the right thing, right now, for your right life. You have my permission to stand up for yourself! 🙂

And as I’ve said before, there are probably a lot of people who want to do the same thing…there are others at your office who want to lose fat and get thin…but they need a leader. You can be that person. By saying NO to temptation and YES to your big goals and dreams.

You can do it. Start small, but start now. Let’s go!