Friday, December 12, 2008

5 Interval Training Tips

I'm sitting in LaGuardia Airport waiting to head back to Toronto after a couple of fun, although rain-filled, days in NYC.

But I just got a bit of bad the form of an angry letter from a frustrated TT reader who was disappointed I didn't give more interval training advice in my books and programs.


So here's some more info to help her and YOU burn belly fat with interval training...

There are all types of ways to do interval training, and research hasn't shown us a best way yet.

There is NO best interval training workout for fat loss, however, some of my favorites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times.

b) 30 seconds on, 90 seconds off, repeat 6 times.

c) 45 seconds on, 90 seconds off, repeat 6 times.

d) 20 seconds on, 40 seconds off, repeat up to 8 times.

Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings,
medicine ball power woodchoppers, rope jumping, rowing, swimming, or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost
impossible to do on regular gym equipment.

Here's one of my most popular videos on fat burning intervals:

=> Turbulence Training Intervals

Let me know if I can be of more help!

Thanks, and keep up the great work. And don't forget to stop by the forum for social support!

Have a great day (hope you aren't mad at me anymore!),

Craig Ballantyne, CSCS, MS

Click here to get started with Turbulence Training


Vishal said...

Craig -

I don't know if you answer comments/questions posted on this blog. I am very interested in TT. As a background, I have been working out and playing sports for as long as I can remember. I am now 27 years old. In the past 4 years, I have transitioned into more of a runner, with little or no strength lifting/conditioning. Further, my runs are becoming fewer and far between, and I desire to take on a new fitness adventure. I can probably wake up and run 10 miles tomorrow, but cannot do one pullup. I would categorize myself as slightly overweight. Also, of my two closest friends, one is an NFL football player, and the other is much like you. The trainer does fitness solutions for children w/ special needs, and he has been doing bodyweight workouts (along with other "unpopular" workouts)for quite some time. Back to me, and the point. I feel as though getting started with TT is very confusing. There seem like there are so many different manuals. The only reason I would purchase is so that there is a clear plan with pictures and details. My friend is too busy (and we don't live near eachother) to provide me with workout schedules and explanations. What do you suggest that I purchase? Where do I begin? Why are there so many manuals? Just on this blog, it seems like you offer a ton more than what the TT website sells. Any help is appreciated.

Craig Ballantyne, CSCS, MS said...


Start with the beginner or intermediate program in the Turbulence Training for Fat Loss manual.

People get hooked on Turbulence Training. That is why there are so many manuals.