Monday, March 28, 2011

Burn Fat at Home

Even though it's brutally cold here in Toronto this week, it still feels like Spring, because the sun stays out until past 7pm each night.

(And it's almost hockey playoff time...which is 1000x's bigger here in Toronto than March Madness.)

So with Spring in the air, and work deadlines no-doubt filling your schedule this month, the last place you want to be is stuck in a commercial gym, or even stuck in your own home gym for too long.

You need short, burst workouts to help you stick to your fat burning schedule.

Fortunately, you can get an amazing workout in at home to get back in shape before summer (or if you're one of my "down under friends", to keep the fat off over winter).

And you can get great workouts even if you only have 15 minutes to exercise a few days per week.

That's the great news about short, burst workouts...a little bit of effort now has been proven by scientists to be just as effective - and even better - for fat loss and fitness results.

Here are just a few at-home workout ideas to get you started:

1. Use the first superset of your favorite Turbulence Training workout and do as many rounds as possible in 10 minutes. Why? Because the first superset always contains the most effective exercises.

2. "30 seconds on, 30 seconds off" doing kettlebell swings

3. Burpees

4. Kettlebell Exercises Paired With TRX Exercises (although this involves owning a LOT of equipment and having a lot of space)

5. TT Bodyweight Cardio Workouts (that don't require any equipment at all)

6. Intervals supersetted with ab exercises like planks or side planks (which are made harder by the high breathing rate)

7. Bodyweight Challenges - Like the Bodyweight Cardio 1000 (Challenge type workouts get you hooked on exercise and prevent you from skipping workouts)

8. DB-BW Fusion Workouts - Pair a dumbbell exercise and bodyweight exercise together in a superset and go back and forth as many times as possible in 10 minutes.

9. Hybrid Triset Workouts - 3 exercises performed in a tri-set, using one dumbbell exercise, one bodyweight exercise, and one kettlebell or stability ball exercise. Requires just a little equipment, but work great!

10. Adrenaline Circuits - Combining bodyweight exercises and short, burst adrenaline style interval training methods. (Adrenaline intervals are covered in the 31 Interval Workouts manual.)

To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, grab the Complete At-Home Fat Burning System here =>

Burn fat at home fast,

Craig Ballantyne, CSCS, MS

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