Friday, April 10, 2009

Time Saver 10 Minute Workouts that Burn Fat and Build Strength

Earlier this week I was speaking to my friend Troy Anderson, a kettlebell coach down in Arizona, about how to get more results in less time - the bottom line we are dedicated to here at Turbulence Training. We got to talking about how he helps his clients do fast workouts.

Recently Troy became the proud father of a baby girl, and this added to his business and his own workouts has made him hyper aware of maximizing his workout time.

Today Troy is going to share 3 of his favorite 10 minutes workouts.

1.     GPP (General Physical Preparation) Workout
a.     Jumping Jacks
b.     Push-ups
c.     Mountain Climbers
d.     Squat Thrust + Jump
e.     4 complete cycles 30 seconds per exercise – as little rest as possible

2.     Secret Service Snatch Test– this is a classic kettlebell workout
a.     You simply perform as many kettlebell snatches as possible in 10 minutes
b.     If you are not lying on the floor after this workout then you didn't go hard enough!

7 Things You Don't Know About Kettlebell Workouts for Losing Fat

3.     Tabata Protocol - very well known protocol using a negative rest intervals
a.     Perform 8 sets of Squat Thrusts using 20 seconds on 10 seconds off work to rest interval
b.     Go as fast as possible don't lollygag
c.     This is truly an "anytime anywhere" workout.

The snatch test is currently my busy day of the week workout, and even thought it is only one day per week I am still making progress. I started with only being able to do 127 reps week 1 and now I am at 171 and heading towards 200.

So if you have been having days where there just doesn't seem to be enough time to get your workout done try out one of these 10 minute workouts.

Click here to join Troy's Kettlebell Fat Loss Community

Killer stuff. And guess what, ol' CB is going to try one of these on Saturday morning!

Let me know if you try one of those too,

Craig Ballantyne, CSCS, MS


Rick said...

Wow, yet another infomercial hawking another product. I suppose next week we'll get another one for Eat
Stop Eat.

ksmall1998 said...

Every Training site does cross promotion. Troy's site is a great one for kettlebells. Get use to it

Derek said...

And actually the site posted is just a discussion forum to throw ideas around with other kettlebellers...i signed up awhile ago...totally free to be part of the forum

Anonymous said...

Hey Craig

Back on your posts about gaining some mass lately...I notice you've gotten back to eating bread and even some pizza. When you're trying to gain mass, in general do you believe you have to be a little less restrictive in your diet to get calories?


Rick said...

Oh, okay ksmall1998. I didn't realize that every site did that.

Craig Ballantyne, CSCS, MS said...

Hey Jay,

Good question.

For me, its hard to gain weight even if i eat close to 3000 calories. My weight stays the same at 2500-2800 calorie intake, so i have to bump it up.

And I'm generally full on 2800 calories from nuts, fruits, vegetables, etc. An easy way for extra calories is bread...but quality bread.

Dairy and liquid calories are easy to add too, but you have to monitor how your body responds.

It's simple but complex. Individual of course.


Craig Ballantyne, CSCS, MS said...


This is an article offering free content - and good quality content - from a friend of mine who is a good trainer.

The links lead to sites that also offer free content.

None of those links are commercial to me.

I don't understand why you are upset about a free blog offering free content and suggesting additional free resources.

I thought folks would appreciate hearing from some of the world's most popular fitness experts, like Troy, Vince, Charles Staley, etc. And more to come.

Some of the links in other articles are commercial links, but many are not.

But in all posts I try to have good content, and this one certainly does.

I also strongly believe in Eat Stop Eat, so yes, there will be future posts about that.

If you don't like the TV show, change the channel.

That said, I wish you success in your health and fitness goals and I am happy to help you reach those goals. If you have suggestions for future content, please let me know.

Craig Ballantyne, CSCS, MS