One thing we have to lose from our workout mindsets is the idea of this "60-minute
workout". Forget about spending that much time in the gym. Instead, choose
better exercises that are more efficient. This will allow you to get your workout
done faster, eliminating the "no time" workout excuse.
To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise
for shoulders, and one for arms, and one for abs, and one for this and that. But
before you do, ask yourself, will these really get me to my goal, or have I just
been convinced by bodybuilding magazines that I need 40 sets per workout to get
results?
Now, taking those lessons, we can then create some pretty incredible bodyweight
workouts as well. And these bodyweight workouts can get finished fast!
In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn
calories, and blast your metabolism. You don't need machines or weights. You can
do this anywhere!
Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute
circuit and repeat up to 3 times.
If you are a beginner, do fewer reps and take longer rests.
It's a tough, tough bodyweight circuit, especially the combination of two exercises
late in the circuit. This combo literally exhausted me to my knees...twice...before
I was able to finish the circuit.You can do the circuit up to 3 times.
Another weapon in your fat loss arsenal. Now you'll know how to train efficiently
and eat effectively for fat loss.
Don't wait any longer to get started! Get all of these bodyweight exercises, and
more, in the Turbulence Training workouts that you can do in the comfort of your
own home. No more annoying drives to the gym, waiting in line for machines in an
uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose
fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training