Burn 16.2 Calories Per Minute With Bodyweight Exercises

Burn 16.2 calories per minute with bodyweight exercises
By Craig Ballantyne, CTT
Certified Turbulence Trainer
101 Bodyweight exercises

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women.

(That's equivalent of running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, like when I visit all those hotels with inadequate gyms on my travels.

Recently I stayed at hotel where the gym was so bad that the front desk attendant laughed at me when I asked where it was.

Fortunately, I was able to do a classic bodyweight workout in my hotel room.

That's where I created one of the two new "5 rounds of 5" bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for you to use anytime, anywhere.

Try the Bodyweight Cardio program and 101 bodyweight exercises here ==>

101 Bodyweight exercises

The 5 rounds of 5 left me dripping with sweat despite cranking the air conditioning being in the hotel room.

It's liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That's why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you're ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented "Gauntlet" exercise system and is also guaranteed to burn a lot of calories in a short time - so that you get lean and ripped.

And finally, there's even a new "Bodyweight Cardio 500" challenge workout featuring a 500-rep test of your fitness.

(Mickey's note: Based on the website, I think Craig means his Bodyweight Cardio 1000.)

Enjoy the new program.

Here's what you need to do to get started.

Just go to this page and you'll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS the NEW Bodyweight Cardio 5 program. Get it here:

=> 101 Bodyweight exercises

Bring on the bodyweight conditioning.






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Bodyweight Home / Travel Workout

Below are two versions of a circuit that can be done with no equipment. You can make the workout as long or short as you like, depending upon how many times you complete the circuit.

Do 10-15 reps per exercise (per side on single arm/leg movements). Complete whichever circuit you choose with little or no rest between exercises. After completing all 5 exercises, rest for 30-60 seconds and repeat for a total of 2-5 rounds.


HARDER:

• Plank to Pushup
• Single Leg Hip Lift
• Pushups
• Prisoner Front Lunge
• Spiderman Climbs

EASIER:

• Stationary Lunge *
• Plank Lifts
• Bodyweight Squats
• Knee or Incline Pushups
• Lying Hip Bridge

(* Also known as Split Squats)

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2 No Equipment Workout Circuits For You

Here's two quick videos boot camper Amy and I filmed on Friday. They are both no-equipment circuits you can do on days you can't get to the gym.

Need an easier workout? Check out this one...

Try them out then leave a comment and tell me what you think.

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Winter Weather Excuse Buster Circuit

With all the bad weather we've been getting lately, you may not be getting to the gym as often as usual. Below are two versions of an exercise circuit you can do at home with no equipment. You can make the workout as long or short as you like, depending on how many times you complete the circuit.

Do 10-15 reps per exercise (per side on single arm/leg movements). Complete whichever circuit you choose with little or no rest between exercises. After completing the circuit, rest 30-60 seconds and repeat for a total of 3-6 rounds.

HARDER:

* Rear Lunge
* Plank to Pushup
* Sumo Squat
* Pushups
* Marching Hip Bridge
* Spiderman Planks

EASIER:

* Stationary Lunge (also known as a Split Squat)
* Plank Lifts
* Sumo Squats
* Knee Pushups
* Lying Hip Bridge
* Spiderman Climbs

Let me know which one you tried and what you think!

Most of the exercises above are easily found online if you're unfamiliar with them. A few, however, are not as well known or may have different names. Here are three that might be hard to find:

Plank to Pushup



Plank Lifts

  

Spiderman Planks

2 Bodyweight Circuits For You

Below are 2 no-equipment circuits you can use at home or while you're traveling.

There are 6 exercises in each circuit. Perform 10-15 reps of all 6 exercises with as little rest in between them as possible. (If you haven't been exercising, you may want to start out with 8 reps per exercise.)

Rest 30-60 seconds and repeat. You can work up to 6 rounds if you have the time and fitness level.

If you're looking for more of a challenge, go with Workout B.









Let me know what you think!

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Take Your Workout Outside

It's cold in Lancaster today but here's a bodyweight workout you can do outside when it's nice. Remember to take water with you and you might want a towel for the last two exercises.

Warm up first and then try this:

10-15 reps of each exercise (or per side if it’s a single leg exercise)

· Prisoner Squats
· Pushups (If you can't do standard pushups, use a park bench, picnic table, etc. and do Incline Pushups.) The lower, the more difficult.
· Prisoner Static Lunge (Also known as Split Squat or Stationary Lunge)
· Mountain Climbers
· Lying Single Leg Hip Lift
· Plank - Hold as long as possible, up to 60 seconds.

Rest 30-60 seconds as needed and repeat up to 5 times.

If you're a beginner, feel free to start out with 8 reps or less per exercise. Don't go crazy but make sure you challenge yourself.

Let me know what you think.

Quickie Holiday Mini Bodyweight Circuit

No time? No equipment? No excuse.

This mini bodyweight circuit will only take about 3 minutes to complete. Perform 10-15 reps of each exercise (per side). Do as many rounds as you have time for, resting 30-60 seconds after each circuit as necessary.

* Stationary Lunge (also known as a Split Squat or Static Lunge)
* Bodyweight Renegade Row
* Single Leg Hip Extension
* Slow Mountain Climbers

Concentrate on good form. Make your muscles work; don't race through it.

Let me know what you think below.

Can't Get To the Gym? Try This Bodyweight Workout

A large number of local Twitter regulars are sick. This morning I saw a post by a woman (who is not sick) who wanted to go to her gym but was afraid because of what her 2 year old might pick up at the gym's daycare.

Don't be fooled into thinking that you need a bunch of equipment to get a good workout. If you want to keep up with your exercise program but are in the same boat as the above Tweep, here's a no-equipment home, outdoor or travel workout.

Prisoner Squats
Pushups (whatever kind you can do- regular, knee, incline)
Lying Hip Bridge
Plank to Pushup*
Prisoner Lunges (pick one- front, rear, stationary)
Spiderman Climbs

Do all 6 exercises with minimal rest between them. Base the number of repetitions on your current fitness level, with a maximum of 15 reps or 15 per side. Depending upon your weak areas and fitness level, you may be able to perform fewer reps of some of the exercises and more of others. That's O.K., just make sure you concentrate on good form and challenge yourself.

Rest 30-60 seconds as needed and repeat the circuit up to a total of 6 times.


*If Plank to Pushups are too difficult for you, substitute Bird Dogs or Inchworms.

Let me know what you think.
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10 Minute Workout

No time for a full workout? Perform the following circuit with no rest between exercises:

10 Prisoner Squats
10 Incline Pushups (or standard if you’re a pro)
10 Lying Hip Bridges
10 Slow Mountain Climbers (10 each side)

The circuit takes about 2 minutes. Repeat 5 times.

Too easy? Go for 12 or 15 reps of each exercise.

Too hard? Do fewer rounds and rest for 30-60 seconds after each completed circuit.

Let me know what you think.
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You're Not Too Old or Too Out Of Shape

I have a personal training client who started out as a real novice. She'd never participated in sports or been very active. She works hard (because she knows she has to or I'd fire her as a client :-) ) and in the few months she been working with me, her fitness level has improved tremendously.

Unfortunately, she can be a whiner. (I'm not telling tales out of school; it's actually kind of a running joke.) The other day I wanted her to finish up her workout with a bodyweight circuit rather than cardio intervals. You'd have thought I'd suggested she run a marathon.

Anyway, one of my gym members happened to be finishing up her strength training and I asked if she wanted to do the circuit with my client. I thought it might help the client to have some company in her "misery". I also hoped that the fact that the member was 77 years old and was willing to give it a go might decrease the whining.

These are the 4 exercises in the circuit:

* Prisoner Squats
* Standing Medicine Ball Shoulder Press
* Lying Hip Bridge
* Mountain Climbers

To make it a little easier, I set my GymBoss for 20 second intervals (rather than 20:10 Tabatas). So, they did as many Prisoner Squats as they could in 20 seconds (with good form, of course), rested 20 seconds, did 20 seconds of Standing M.B. Shoulder Presses, rested 20 seconds, etc.

They both completed the circuit 4 times straight through and got a great cardio workout in just shy of 11 minutes.

The kicker? Janet, my 77 year old member, asked me to review the circuit with her because she wanted to do it again today! Go Janet!

Here she is in action...




Prisoner Squat

















Medicine Ball
Shoulder Press

















Lying Hip Bridge













Mountain Climbers








Tell me again why you're not exercising regularly.

Last Call for the Exercise Robot Discount

If you're interested in the BodyBot program, today is the last day to sign up at the discounted rate. As one Body & Soul member said, "it costs about as much as 2 exercises DVDs, which you get bored with and stop using." With BodyBot you can design tons of different workouts.

I've been really busy and haven't had time to play with mine much but I did notice that there are a few exercises that combine a pushup with another movement. If you're not strong enough to perform pushups, you can ignore that part of the exercise and just do the other movement. If you're afraid that won't give you a good workout just think about Spiderman Climbs or Mountain Climbers, which are both performed while maintaining the "up" position of a pushup.

I've been reading comments from BodyBot users about their kids exercising with them (they think it's cool). Do you have a significant other who doesn't work out? This could be a great way to entice him or her to get moving. Use it on business trips or when you don't have time to come to the gym. Anywhere you have internet access, you can use BodyBot.

I don't believe that 4 minutes a day will make you fit but I think BodyBot can be a great compliment to your current exercise program. You can do a quickie 4 minute workout or make it longer, depending upon your available time.

BodyBot is also be a great resource to design bodyweight circuits, which some of my members do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.

Remember, though, that these are challenging exercises and not some effortless quick fix.

You can try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund. Today, June 11th, is the last day for the introductory price. Why pay more when you can save $20 or more?

You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.

A Robot That Does Your Workout For You?

O.K., technology hasn't come that far yet but with this new creation from Ryan Lee, the "robot" works out with you and keeps track of your time.

As you can imagine, I come across lots of fitness ebooks and products but it's rare to find anything really unique and worthwhile but I have in BodyBot. It just launched a few days ago and you may have already heard about it because it's really creating a buzz.

Bodybot lets you design your own workouts from scores of different upper and lower body exercises and demonstrates each one. Ryan even includes bonuses including a quick-start ebook to teach you how to create your own customized workouts.

Just this morning, a client was telling me about how much she enjoys using her Wii. There were only two things she didn't like: 1. it calculates BMI rather than body fat and 2. she can't create her own strength programs. I think she would love BodyBot! Using it, she could design tons of different routines.

Do you travel for business? If you have internet access, you can use BodyBot. I know there's usually little time to exercise during business trips. What could be better than access to a huge variety of exercises that could give you a great total body workout in 4 minutes? No more excuses about how you couldn't exercise because you were too busy or because the hotel fitness center sucked or the opposite, that it had so much unfamiliar equipment you were afraid to use it.

BodyBot would also be a great resource to design bodyweight circuits, which my members often do in place of cardio intervals. Bodyweight circuits are great for fat burning and a nice change from standard cardio intervals and are the perfect alternative for those without access to cardio equipment.

There is one "catch". Because the programs are designed to be quick and effective, the exercises included are challenging. Bodybot is not designed for people who are looking for something where they can just go through the motions.

If you take action before June 11th, you'll be a charter member and will have unlimited access to BodyBot forever. You'll get a low introductory price, never pay a renewal fee and as more exercises are added, you'll have access to them all. You can also try BodyBot 100% risk-free for 8 weeks. Ryan says that if you don’t feel it’s worth at least 10x your investment, he’ll give you a full, unconditional refund.

You can read about it more fully here and see video demonstrations of the system. I highly recommend that you check it out and see if it's right for you.

Fat Burning Bodyweight Circuit Exercises

Get tired of doing your usual cardio or interval workouts? Whether you're an advanced or beginner exerciser, Craig Ballantyne has a great alternative to spice up your workout and get results. You can also use his suggestions while traveling or if you want to take your workout outside, like I did yesterday.


Fat Burning Bodyweight Circuit Exercises
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss