When I was 21 I made a big cardio mistake. I started a summer break doing long cardio thinking it was the best way to stay fit for soccer. Instead, my muscles disappeared, I got weak, and even lost my mojo.

Fortunately, I realized the problem before summer ended, stopped the useless cardio, and switched back to the workout methods that would eventually become Turbulence Training. My energy, muscle, and vitality returned almost immediately, and I went on to have an amazing summer.

That’s why it makes me so sad when I get this question every day on FB:

“Hey Craig, what’s the best cardio for fat loss?”

I have to chuckle a little when I get it. After all, they are asking a guy that literally wrote a book called, Just Say NO to Cardio. Ha, what do you think my answer is going to be!?!

The biggest fitness magazines (like Men’s Health) and websites (like MSN) come to me for anti-cardio workouts every month, and I give them unique bodyweight workouts that no one else can think of. Why? Because my short workouts are the best workouts for fat loss.

The rest of the fitness industry remains fooled, thinking you need hour-long workouts (either cardio or high-impact, knee-destroying jumping workouts). But you don’t. And here’s proof. (Print this out to support you when other less-informed folks try to tell you to do long slow cardio.)

An American research study found that 300 hours of cardio per year helped
men and women lose an average of just 5 pounds. That’s brutal.
 
It would take you over 50 hours – a full work week of cardio – just to lose one stinking pound.

I wouldn’t wish that on anyone – not even Bally the Dog’s worst enemy – cat owners! (Reference: Obesity 15:1496-1512, 2007)

Who has that kind of time for exercise? Let alone the time you’d need to add just in getting to the gym, changing, showering, and then adding a stop-off at Starbucks on the way home. That’s practically an entire morning, afternoon, or evening WASTED.

Another article explained that cardio doesn’t work for FOUR reasons:

1. Cardio causes some people to eat more
2. Cardio decreases your metabolism at rest
3. Cardio burns muscle (another reason your metabolism decreases)
4. Cardio makes you lazier & less active over the rest of the day

(Reference: Obesity Reviews, 13:6)
 
So if you’re still trying to lose fat with cardio, those are the reasons why you must just say NO to cardio. Cardio does NOT work.

But that’s not all. There’s a fifth and final (and DEADLY) reason to stop doing cardio for good. Just take a look at these findings from doctors that agree you should “Just say NO to Cardio!”

In a study from the prestigious Mayo Clinic Hospital, researchers concluded that too much cardio can cause heart damage and disease. YIKES!

(Reference: Mayo Clinic Proceedings 87:587-595)
 
As the lead cardiologist from the study wisely said, “When people come to me and say they want to run a marathon I say, ‘OK, do one and cross it off your bucket list and then let’s focus on an exercise pattern that’s more ideal to producing long-term health benefits and improving your longevity.”

So what’s the solution? What’s the “Best Cardio for Fat Loss”?
 
Just 4 minutes of my workouts are 7 times better than cardio.

In a shocking study from the Journal of Applied Physiology in
Nutrition and Metabolism (Volume 37(6):1124-31). Canadian
researchers tested a Home-Workout-Revolution style program against 30 minutes of long cardio.

Two groups of college-aged women did 4 workouts per week for 4 weeks. .

Group A ran for 30 minutes at 85% max heart rate (hard cardio!)

Group B did 8 rounds of 20 seconds of a single bodyweight exercise
(burpees, jumping jacks, mountain climbers, or squat thrusts) with
10 seconds of rest between rounds.

The results?

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio even though they were SEVEN times shorter. Shocking.

BUT…it was only Group B – those that did the bodyweight exercises – that also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, this short, burst style of training used by Group B also resulted in greater overall workout enjoyment compared to the cardio group.

Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance…all in just 4 minutes.

That’s why I created 71 follow-along, NO-equipment bodyweight workouts that you can do anytime, anywhere, to get fit and lose fat.

But these workouts are not just proven by science, but also by the thousands of happy HWR customers that have the program.

Get your copy – ON SALE for over 51% off – here
 
“I lost 8 pounds in 12 weeks with the Home Workout Revolution program.
Really enjoyed it. I’m really happy with the fat loss (5-6%). My starting weight was 162 lbs and my ending weight was 154 lbs while maintaining my muscle. Overall I’m really happy.” – Jim Talbert

“I am really enjoying HWR and feeling fitter and stronger with every workout. I love the fact I can do it anywhere…At home with no equipment, if I’m traveling for work or at the gym using weights for the strength and muscle accelerators.” – TT Member, Tom from Hong Kong

“I really enjoy the HWR workouts. They get me huffing and puffing in no time and I don’t leave the house.” – Naeem Sader
 
“Your HWR program is awesome. I thought I had to go to the gym to get in shape. Since getting your program, the world of compact, fun (but hard!), interesting and, oh, so effective workouts has opened to me. No more excuses. I have heard this so many times but finally feel it is applying to me. Anywhere I have my computer or even IPhone, there is a workout waiting. This program has given me the kick in the butt to finally commit. This follow-along program makes all the difference. Now I WANT to work out. Getting off the couch was such a chore before. Now I look forward to it. Thanks for the great program!” – Lisa Zuk

“Craig, you are a life saver! Being a busy working mom I don’t have a lot of time to work out or go to the gym. I tried P90X, Taebo and many other workouts but can never stick with it because of the length of the program.
Additionally, in most cases I had to exercise almost every day and I thought ‘Where is my life?’. I was never as excited as I am now because of your follow-along videos. When started the workouts my muscles were sore but I loved it. I am into my 2nd week of performing the exercises and I already have some definition in my thighs and abs. I lost 4lbs last week too. I look forward to doing these exercises because of the variation in length; they are not long and I feel as if I worked out for an hour and the fact that you are there sweating it out with me. I intend to continue until the 12 weeks are up and beyond that because they truly rock. I can’t wait to to show off my new body after 12 weeks. Thanks Craig.” – Annmarie from Trinidad

“I’ve also done P90X and some of Tony Horton’s other programs which I’ve enjoyed but your workouts are generally more time efficient. Enjoy your e-mails and personal stories as well.” – Dan Calabrese

“Well done. Seriously good stuff, this is the best product of yours that I’ve seen. Great video, well-shot, great exercises, great energy. Ironically, I just arrived to Ecuador after a 5+ hour flight, and didn’t have time for the gym this morning. So I just popped into your HWR site and did Punisher Iso X and some Bodyweight Super Sets. No joke… I was smoked. Great stuff.” – Simon Black

“I just wanted to say I completed the beginner section and I am greatly enjoying the workouts. I like the fact that the workouts are short but they are not easy and I am already getting compliments on my weight loss. Thanks Craig for a very effective program.” – Chris Cox

“I’ve been using the Home Workout Revolution program for a few weeks
now and have to say that I’m seriously impressed. There is such a wealth of quality information and workouts included with this program. The emphasis on good form during the exercises is making a big difference to my training and the videos provide much needed motivation when training solo. The program is great value for money and one of the best investments I’ve made in my fitness training.” – Andy Goodwin

“Hey Craig, I would like to compliment you on the HWR program. From the videos, to the manuals to the recipes and diet info, this is a lot of information for the price. I have ordered workout books in the past, and the biggest problem I had was trying to figure out how to do the exercises. The videos have really helped to do the exercises, and the short nature of the workouts helps my schedule. I have two kids, 4 and 2 who wear me out. I have incorporated many of the HWR routines in my workout to maximize my workout. I love it. Keep up the good work Craig; I enjoy your positive and enthusiastic attitude in your TT materials and ETR. Join the Revolution!” – Ronny Redd

Whew. So many amazing stories from happy HWR customers.
 
Can’t wait to hear yours too.

So just say NO to cardio and YES to short workouts that actually work, give you more energy, and don’t leave your knees – or heart – damaged.

Get over 71 follow-along bodyweight workout videos at half price here
 
But hurry, the sale ends on Thursday.

Use these to stay fit and lose fat over the holidays,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – 10 NEW workouts coming soon…

…on December 1st we’re adding 10 more NEW workouts to the Home Workout Revolution System. But if you wait until then to order, you’ll pay much more than DOUBLE the price.

Get all of the Home Workouts here during the big 51% off sale

Join the Revolution and just NO to cardio!

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com