Tuesday, February 17, 2009

Bodyweight Workouts Vs. Cardio Workouts

If you are sick of using the cardio machines or if you don't have any equipment to use for a workout at home, then you are going to love these three bodyweight exercises for fat loss.

For years, men and women have been getting bored of long, slow cardio, and frustrated because they weren't getting weight loss results. Recently, interval training for fat loss has become popular because it is fast, fun, and effective.

But even people who do interval training on machines find that can get boring and expensive (to go to a gym or to have a machine at home).

So what can you do for fat loss when it's minus 5 degrees outside and you're stuck at home without any equipment? Is your only option to use a Jane Fonda workout tip from the attic (oops, you don't have a VCR anymore, so that option is out!).

Good news! You can do bodyweight workouts. In fact, bodyweight workout programs are going to be a huge fat loss trend in 2009 because they work fast, you can do them at home, and they cost no money to get started.

You can use bodyweight circuits to replace traditional cardio fat loss workouts and fat burning interval training. This is great for folks who train at home without a cardio machine to use for traditional intervals.

A simple bodyweight circuit goes like this. Choose 3 lower body and 3 upper body exercises and alternate between lower and upper body exercises until you have done all 6 exercises. Then rest 1 minute and repeat as much as you can in 15 minutes.

For example, you could start with bodyweight squats, followed by pushups, lunges, stick-ups, step-ups, and the plank. That's pretty simple, and depending on your fitness level, you could do anywhere from 5-50 repetitions per exercise. Of course, you could also choose harder versions of each exercise.

The next level of bodyweight circuit workouts for fat loss adds two exercises to the regular six exercise circuit. In this case, you'll add a quick movement at the start and at the end of the circuit.

So here's a more advanced bodyweight workout for weight loss at home.

Start with jumping jacks, followed by prisoner squats, close-grip pushups, split squats, bodyweight rows, 1-leg lying hip extensions, and mountain climbers, finishing with running in place for 20 seconds. Again, rest 1 minute and repeat 2-4 more times for fat loss depending on how fit you are. The first time doing this, do only 2 circuits.

Finally, the third and most difficult way to do bodyweight workouts for fat loss is to used timed bodyweight intervals. In this case, you'll do a bodyweight exercise for 20 seconds followed by 10 seconds of holding a tough position. For example, with bodyweight squats, you'll do 20 seconds of squatting followed by a 10 second hold in the bottom position. You'll repeat that up to 8 times, but sometimes only 2-4 times depending on the exercise. Then move on to the next exercise.

This is tough stuff!

Here's an example of a timed bodyweight interval fat loss circuit workout. First, do 20 seconds of bodyweight squats followed by a 10 second hold in the bottom position for 10 seconds. Repeat that 8 times. Then do 20 seconds of pushups followed by a 10 second hold at the top of the pushup position. Repeat that 2-4 times. Do kneeling pushups if you must.

Finally, finish with a plank-side plank combination. Do 20 seconds of the plank, then 10 seconds side plank on your right side, then 20 seconds plank and 10 seconds side plank on your left side.

Repeat that sequence 4 more times. You'll find this mini-circuit to be a great challenge, even if you are fit.

If you are a beginner, start with the easier bodyweight circuit at the start of this article or work with a personal trainer to learn these exercises and their proper technique. Always train conservatively and be safe.

But that's how you do bodyweight workouts for fat loss with no equipment in the comfort of your own home in just 20 minutes and without spending any money. That's a pretty darn good deal!

Click here for more bodyweight cardio workouts


Andy said...

I agree: it's a damn good deal, Craig! Excellent suggestions!

Laurie M said...

I am always looking for these types of exercises for times when I am away from equipment. Thanks so much!

Naved said...

By far the best suggestion on effective fat loss program I have ever found on the net. Thanks a lot Craig!

Craig Ballantyne, CSCS, MS said...

Thanks everyone!

Mr Fixpi said...

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia