30-Minute Bodyweight Challenge

bodyweight workoutHot new research tips and a classic bodyweight circuit challenge for you this week to help you burn belly fat and lose weight.

You can do these workouts in a park and without dumbbells, barbells, or machines.

I also give a long explanation about my true thoughts on that thing called “cardio”…don’t miss it!

Click here to listen to my controversial thoughts on cardio

Now for this week’s fat loss tips…

Monday – April 13
This week’s transformation tip comes from a British researcher, Dr. Judy Ann Swift from the University of Nottingham (where I’ve actually been there to meet creatine researcher Dr. Paul Greenhaff).

Dr. Swift studied overweight men and women and found that it’s important for folks to understand the dangers of obesity. Her study found that the more educated someone is about the dangers and health costs of obesity, the better the chance they have of losing weight.

This is important news for trainers and health professionals, but also for anyone who wants to lose weight. Discover the dangers of obesity and you’ll have more motivation to succeed!

Now let’s start looking at this week’s workout, the June 2008 Turbulence Training 30-Minute Bodyweight Circuit Challenge.

How many reps can you do?

TT Workout A – 30-Minute Bodyweight Circuit Challenge
1A) Pull-up or Assisted Pull-up
1B) Pistol or 1-Leg Squat onto Bench row

2A) Shoulder Press Pushup
2B) Reaching Lunge

3A) Inverted Row
3B) Multi-Directional Lunge

Interval training

Pick a fun 30 minutes of activity. Get outside, have fun!

And then check out this tip from my friend Isabel De Los Rios about beating the belly bloat. It might help you.

=> Click here to beat the belly bloat

Wednesday: 30-Minute Bodyweight Challenge Workout B
1A) Jumps
1B) Spiderman Pushup bgss

2A) Underhand Inverted Row
2B) Bulgarian Split Squat

3A) Burpees
3B) Side Plank

Interval Training Workout

Another off day to do 30 minutes of fun activity, and heck, if you like going for a run, don’t let me stop you. I’m not against endurance exercise.

In fact, I recommend you listen to this week’s call to hear the truth about what I think about cardio.

Click here to listen to my controversial thoughts on cardio

Plus, as I mention in the call, if you’d rather go play golf than go to the gym, by all means, go for it!

And if you want to lose belly fat and lower your handicap at the same time, grab your spot in my latest Transformation Contest called:

The Golf Fitness Challenge


Golf fitness expert Susan Hill and I have teamed up to create the ultimate program to help you burn fat and lower your handicap (and crank up your drive distance) in just 6 weeks.

The Golf Fitness Challenge will transform your body and your game.

Friday: The 30-Minute Challenge Bodyweight Circuit

Here are the rules for the 30-Minute Bodyweight Challenge.

How many reps can YOU get?

•     Use good form in all exercise. NO CHEATING. Be honest!
•     Complete the circuit with as little rest as possible between exercises.
•     Do NOT rest at the end of the circuit.
•     Record how many repetitions you complete in 30 minutes.
•     Try to beat the previous week’s record each week.
•     Take it “easy” in the first week. Get serious in week 2.
•     Let us know your score at www.TTmembers.com

30-Minute Challenge BW Circuit
Pullups – 5 reps
Jumps – 10 reps
Close-grip Pushups – 15 reps
Walking Lunges – 10 reps (do both sides to equal 1 rep)
Chin-ups – 5 reps
Mountain Climbers – 10 reps (do both sides to equal 1 rep)
Inverted Rows – 10 reps
1-Leg Deadlift – 10 reps (do both sides to equal 1 rep)
Bicycle Crunch – 25 reps (do both sides to equal 1 rep)
Step-ups – 15 reps
Decline Pushups – 10 reps

Social Support Saturday!
This week, it’s time to talk about support from our pets.

Research shows that having a pet can help you lower high blood pressure in response to a stressful situation. Our furry little friends can help us be healthier (plus they love exercise – at least dogs do anyways).

Get 30 minutes of activity and then go plan, shop, and prepare your food for the week.

Then take a few minutes to read the best fat loss plateau beating tips here:

Click here to lose more fat

So that’s it for this week. Let me know how many reps you can do! 30minbcw_41

Stay strong,

Craig Ballantyne, CSCS, MS

  • 2
  • I may take up this challenge….for the fun of it. Wouldn’t mind doing this for a full week. Sounds like alot of fun and I love BW exercises I can do at home and it’s a good transition from a full week off.

  • Blake

    Hi Craig,

    Great workout. However, I notice you rarely suggest dips as a bodyweight exercise. Why is that? Some consider dips as the king of upper body bodyweight exercises. Thank you in advance for your advice.


    • Craig Ballantyne

      Most people who train at home don’t have access to dip bars.

  • Blake

    Thanks for the response. Fair enough, but do you like dips in general? I know that a recent Men’s Health article suggested not doing weighted dips. Saying that they are far too stressful on the shoulders.

    • Craig Ballantyne

      Bench dips should be avoided. Bar dips are okay with modifications as seen in the program from http://www.TurbulenceTrainingForAbs.com. Maybe I will make a video in the future.

  • Hey Craig.

    Im definitely going to take the challege!! Love a challenge and with spring break upon us, I am pretty much stuck home w kids for the week. So it’s perfect. Thanks for all the great workouts!
    As a PT, it is very nice not to have to think of my own workouts—Plan enough workouts all week.

    Thanks again-Ill let you know how it goes.

  • I’ve done this BW workout before and its a butt stomper. The third time through my form, I could tell, was starting to dip. I was also huffing and puffing really hard.

    • Craig Ballantyne

      Glad you liked it!

  • Raul Sagun

    I’ve been a fan of your workouts for quite a while. I ran into an article regarding “static contraction.” What do you think about this and aren’t they just an odd form of isometrics?


    • Craig Ballantyne

      Yes, that is isometric training. I don’t train that way, so I guess that says what I think about it.

  • Sharon Hart

    I sustained a hamstring tear 3 days ago and have been using R.I.C.E, have now started gentle walking around the house & doing light chores. I plan on going to see a physiotherapist and massage therapist. Any suggestions for exercise for this remedial phase of my rehab? Thanks

    • Craig Ballantyne

      Hi Sharon!

      Thanks for your question, and sorry to hear about the injury. Unfortunately, you’ll have to work with those folks in person for best results.


  • bindiya

    HI!was wondering wot inverted rows were?And want to say thanks for all your training n teaching tips.

    • Craig Ballantyne

      Theres a picture of inverted rows in this post. its the bodyweight rowing photo

  • Hi Craig; Thanks for the challenge!! I just returned from a four day vacation with my family and am ready to kick it up a notch! The BW workouts really kick butt! Looking foward to it!

  • Ntswaki


    I’m having problem with my thigh, I need to firm it front and mostly back its having sign that I have lost weight.please help


  • Andre Budnick

    Hey Craig,

    I am a big fan of your workouts, i use alot of them, especially in the expiriment that i am running on my own body. Anyways my comments have to do with:

    1st is the fact that you have bicycle crunches in this body weight work out, and every thing you send out says how crunches are a waste of time and that you don’t use them. so why put something that you disapprove of into this workout???

    2nd is that you said to Raul Sagun “Yes, that is isometric training. I don’t train that way, so I guess that says what I think about it.” but would you not count the plank and side plank wheter on the ground, ball, or bench to be an isometric move???

    if so would that not make your comment missleading?

    i don’t mean to call you out on these 2 situations i just want you to be aware of yourself and know that you are unintentionally contradicting yourself.

    • Craig Ballantyne

      Hi Andre,

      Once in while in the challenge workouts (like BW 500 or this one) I include a dynamic exercise like the bicycle, but it is not a main part of my program and I don’t expect mega-results from it. It just fits the challenges better than doing a plank.

      The Static Contraction training method involves holding heavy loads statically for bench presses and leg presses, and it is nothing like the use of the side plank and plank. So there is no contradiction there.

  • Andre Budnick

    thanks for clearing that up for me craig.

    i was just under the impression that isometric moves where the position was held such as an isometric crunch which uses no weights.

  • Hey Craig,
    OK…..I thought it was going to be easy. I’m strong, fit in pretty good shape.
    How bad could it be?? FYI, workout A kicked my butt! Between the 1-leg squats, reaching lunges and multi lunges with the interval training to top me off, it was exactly what I was looking for to get me back after 4 days of vacation!
    I did use DB with my leg work to boost the intensity and did do 3 rounds. You didn’t mention reps or rounds so????
    Thanks again for the challenge, looking painfully foward to workoutB!

  • Donald Dick

    I bought your body weight workouts in 2006, followed by your deluxe tt workouts. I have followed them off and on and think they are great. (I have concentrated on interval training with a Concept 2 Rower, and a LeMond stationery bicycle. My problem is that I am 85 years old, became a vegan in March ’08 and have lost a lot of weight and muscle so I am “skin and bones”. What sort of workouts should I follow and would you suggest ingesting more protein than I can get from the vegan diet?

  • Craig Ballantyne

    Hi Donald!

    Yes, you need to consume more calories.

    Here’s an audio interview I did with John Alvino that talks about vegetarian protein sources.


    Make sure you are also doing resistance training 3 times per week. That is more important than cardiovascular fitness for you at this point. You need strength and muscle!


  • Kyle

    Hey Craig,
    When I start working out I feel tired. Not like a my body is tired but my mind and will is tired and im 19 and have been working out hard for years and i consider myself to be in good shape so i started trying BSN’s NOxplode as a pre work out “pick me up” and I wanted to know if you know of any supplements that are any good or if all natural is the way to go. Now I know I’m probably not getting enough sleep but i just wanted to know if you know of anything I could do before I workout to give me energy.

    • Craig Ballantyne

      Sorry Kyle, bad news. you just wasted your money. You should make sure to get enough sleep and avoid sugar. A little caffeine is fine, via coffee or tea.

  • Bodyweight exercises are great and were a preferred method of training for Bruce Lee and are used by a lot of MMA fighters in their training.

    Not to mention you don’t need to go to the gym or purchase expensive equipment. Great for muscle endurance and fat loss.