Free Fat Loss Workout

Now if 12 minutes is just still too long for a fat loss workout Craig actually has a great 7 minute workout to get you sweating and it will have you burning fat off in record time as you literally see your body change from day to day more rapidly than you thought possible.

7-Minute Bodyweight Fat Loss Workout Circuit

By: Craig Ballantyne, CSCS, MS
Turbulence Training

One thing we have to lose from our workout mindsets is the idea of this “60-minute fat loss workout“.  Forget about spending that much time in the gym because it just isn’t necessary. Instead, choose better exercises that are more efficient and designed to burn more calories.  This will allow you to get your workout done faster, eliminating the “no time” workout excuse that just about everyone makes at some point in their life.

To do so, you need to eliminate irrelevant exercises.  I know you want to do an exercise for shoulders, and one for arms, and one for your abs, and one for this and that (and let’s not forgot about calves right?)   But before you do, ask yourself, will these exercises really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get really great and noticeable results?

Taking what we have learned from that, we can create a number of really efficient and powerful bodyweight workouts to get the fat burning done in record time.  And these bodyweight workouts are something that you can do anywhere, and also do them quicker than anything else.  That means no travel time to the gym, no messing around with equipment, and no excuses for not having enough time…

Here we go, this is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism into the sky for hours. You don’t need machines or weights for this routine either. You can do this fat loss workout anywhere!

Fat Loss Workout Routine

1. Bodyweight squat (10-20 reps)
2. Pushup (10-20 reps) – do it on your knees if you must
3. Reverse Lunge (10 reps per leg)
4. Plank (30 second hold)
5. Close-grip Pushup (10-20 reps)
6. Side Plank (20 second hold per side)
7. Mountain Climber (10 reps per side)

Do this entire circuit without any rest between the exercises. Rest for 1 full minute at the end of the 7-minute circuit and repeat up to 3 times.

For the beginners out there I would suggest that you do fewer repetitions and take slightly longer rests until you adapt and are in better overall condition to step up the intensity levels.

Now before you go thinking this looks easy I gotta tell you that this is a super tough bodyweight fat loss workout circuit, especially the combination of two exercises late in the circuit routine.  This combo of bodyweight exercises literally exhausted me to my knees (actually twice!), before I was even able to finish the full circuit. You can perform the circuit up to 3 times, and trust me, the third times a charm.

There you have it.  This is yet another tool in your fat loss workout tool-shed (or tool-box for those of you that don’t get excited about filling an enter room with tools). This information gives you everything you need to know to train efficiently and eat effectively for fat loss.

Don’t wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training fat loss workouts that you can do in the comfort of your own home.

No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way – at home with only a bench, a ball, and dumbbells.

CB

TT Fat Loss Workouts

Get the most complete bodyweight exercise program ever developed, with the Turbulence Training  Deluxe Bodyweight Workouts Manual. Try this fat loss workout and see how quickly you get results.

When sold separately…

* The 6-Month Bodyweight Turbulence Training Manual sells for $67.
* The TT Bodyweight 500 Workout Challenge sells for $19.95.
* The TT for Athletes 8-Week Training Program sells for $27.
* The TT Ultimate Advanced Bodyweight Workout sells for $19.95
* The TT Bodyweight 1000 Fat Burning Challenge sells for $19.95

For a total of $153.93. But with this special Ultimate Bodyweight Workout Package offer you can get all these programs for only $57.  This total package is the ultimate all in one fat loss workout routine.

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Boot camp exercises for women are great fat loss workouts that will yield quick results.  The most important factor to most women are the actual fat loss results.  The results should actually be visible in the mirror or with a measuring tape from week to week.

You can even tell that fat is being burned off  very quickly when you put on some clothes that you haven’t worn for a week and they are unexpectedly loose – a great feeling indeed!

A scale is always the worst method to track progress because subtle changes in weight might not reflect accurately and can leave you psychologically demotivated when you may in fact have actually lost body fat.  Fat loss exercises for women should not just make you feel like you are “getting a workout”,  but you really should be able to visibly see the fruits of your effort.  Sometimes you may not notice but your friends will soon comment about your appearance changing.

If you add boot camp exercises to your workout with consistency and proper nutritional habits  you won’t ever need to travel to a gym, unless of course you want to. It is possible to do all of these exercise routines from home with bodyweight cardio and boot camp workouts.

Bodyweight Exercises
The best fat burning exercises are the ones you can do with your own body. You really do not need fancy equipment to get in great shape. I can tell you this be experience from doing it both ways in the gym and out of the gym. When I went to US Marine Corp boot camp I didn’t lift a single weight the entire 13 weeks or even see a gym.  Boot camp exercises like pushups, jumping jacks, pullups, running in place, sprinting, and just about every possible position the drill instructors could imagine putting us into.  Most guys come out of Paris Island with ripped abs even if they went in with a fat belly like I did at the time from eating too much junk food in college.   Boot camp exercises will get anyone in shape fast!

Boot Camp Workouts
Boot camp workouts have grown with huge popularity over the last couple of years. Even the gym I go to features them weekly and posts the before and after picture results of the women that enter these 2 to 3 week programs. They are popular because they work and give visible results in record time. This style of working out uses all of your muscles rather than isolating a few in an attempt to “feel the burn”. Feeling the burn doesn’t do much for you for burning fat when isolating a small muscle group. Think about how a MAC Truck burns a lot more fuel than a Honda Prius.  That is also the difference with how proper boot camp workouts give such quick fat loss results.

Ab crunches or a jumping squat exercise?  The jumping squat involves most all muscles in the body from the thighs for power to the core, abs, and arms for stability and balance. Calories spent and fat burned is multiplied by 10.

You Don’t Have to Enlist to do Fat Loss Exercises Boot Camp Style!

You don’t need to run down to the local recruiters office to enlist or join a gym and pay hundreds of dollars for boot camp workout programs. You can simply do boot camp exercises at home and even get a few friends together if you want a group to push each other. There are some great home boot camp workout programs on the market that include these.

My personal favorite for men and women is Turbulence Training.  Craig has sent me all of his books for thorough review and they are jam packed with more information, pictures, and overall value than any other fitness programs you can get.  He even offers a trial and money back guarantee so it’s hard to go wrong with this one.

You’ll find diet and nutrition tips and plans plus several workouts you can do at home with bonuses included for those that also like to workout at the gym.  Click on the fat loss workout book to learn more or read more about fitness boot camps here.

Boot Camp Exercises for Women

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Boot camp exercises and boot camp workouts are quickly being recognized as the quickest way to burn fat and get in shape.  I’ve been spending a good amount of time reviewing Craig Ballantyne’s Turbulence Training Boot Camp Workout Program.  Craig sent me a copy of his new Boot Camp Workout system to review.  It includes an entire plan to start your own fitness boot camps as well as 21 already made boot camp workouts that you can use.

Craig  brings a lot of experience and I’ll be featuring several of his articles and videos here.  In this article Craig talks about the some of the basics and as always is right on target bringing great information without the fluff.   Keep reading to learn more about quick boot camp workout methods.

5 Best Fitness Bootcamp Workout Methods

Craig Ballantyne,
Author Turbulence Training Boot Camp
Men’s Health Contributor

The key to a great fitness boot camps is to “bring the energy”.

Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience!

Here are the 5 essential components to the best NO-equipment, body weight exercise fitness bootcamp workouts!

1.   You’ll start with a total body warm-up and a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises.

2.   The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued.

3.   After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all fitness bootcamp workouts contain all three methods. Most workouts only use 1-2 different circuit methods.

Circuit 1:

The first circuit is the classic Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

Circuit 2:

The second circuit method is the new Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).

Circuit 3:

The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.

4.   After the circuits comes ab training using total body ab exercises. There are no crunches in the NO-equipment Fitness Bootcamp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!

5.   Finally, you have the option of using the Fun’n’Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n’Games after a warm-up, if your clients really love this routine.

You can use bodyweight exercises only, or you can use equipment as well. Kettlebells, medicine balls, dumbbells, and even stability balls are great tools you can use with little to no cost. Heck, you can even use sandbags or resistance bands.

So to recap, start with a total body warm-up, then strength, then circuits (both the Big 5 and the Depletion), and then even Tabata intervals. Then get into some ab circuits and stretching to finish off.

So that’s it. Cover these 5 aspects in your fitness bootcamp workouts and bring the energy and you’ll have a lot of raving fans and happy campers!

Click here to learn more about Turbulence Training Boot Camp Workouts

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Many people struggle with their weight and have a hard time getting to the gym to exercise.  If you are one of those people you can try exercising at home with boot camp workouts.  Try this sample free bootcamp workout to get the feel for it.

There are a few boot camp workout options like Craig Ballantynes Boot Camp Turbulence Training that I feature on this site.  Craig has 21 boot camp workout programs already laid out which is perfect for someone at home or a fitness trainer that is looking to teach classes and make money.  Craig sent me a copy of his entire system for a review knowing that a former U.S. Marine would be the ultimate test subject.  Boot camp exercises are the way to go and I found the TT Bootcamp to be a great system with plenty of workouts.

Click on Boot Camp Banner to Learn More

Fitness Sales Memberships Peak Every January
Back 12 years ago I was a fitness trainer and sales rep at a World Gym right after my days as a Marine.  January was a great month as we signed hundreds of people to the gym that had hopes and dreams of finally committing in the new year and making changes.

I remember signing up dozens of people that I never saw again.  They were so sure that they would a workout program that they would sign a 2 year commitment.  It sounds great at the time but unless you get yourself motivated to go out to the gym everyday it is going to be tough unless you try a home boot camp workout.

This is why boot camp workouts for home are in my opinion the most effective way for the average person to lose weight, get rid of the stubborn belly fat, and stick to a program.  I honestly felt bad for all the people I would sign up that would either never return or just stick it out for a couple of weeks.  I did my best to get them setup with a great training program and nutritional strategy but I couldn’t go to their home and pick them up to make them get their workout in.

An exercise program at a gym requires a bit of self discipline and a desire that is strong enough to leave your home and step out of your comfort zone to get in your workout.  Boot camp workouts can be done at home making them a good choice for many because I would say less than 10% of new members actually stuck around for the year at the gym let alone the first month.  That is why fitness clubs make so much money on the 1 and 2 year commitments even at low rates.  They know that most people will never come and they will put absolutely no wear and tear on the workout equipment or ask the limited fitness training staff that is available for help.  Once you learn how to do the boot camp exercises you can challenge yourself each day with home workout programs.

The Solution – Boot Camp Workouts
As a former U.S. Infantry Marine I did have the pleasure of 13 weeks of boot camp training at Paris Island in beautiful South Carolina.  This is back in 1992 before I ever thought about being a fitness trainer and getting in personal training.  Boot camp workouts are full of exercises that challenge every muscle in your body without using weight equipment.  About the only thing that required equipment was pull ups which are great for building upper body strength and muscle in the arms.

I lost 30 pounds in 13 weeks with these boot camp workouts.  There was no fancy diet but just lots of bodyweight workouts for conditioning with running and hiking.  Boot camp exercises are a good start for anyone because you can pace yourself.  It doesn’t matter if one person can do 50 pushups in a minute and you can only do 10 because it’s about pushing yourself to the next level and improving.  No matter what level of fitness you are a good boot camp workout program at home can help you lose weight and get fit.

Boot Camp Exercises Raise Metabolism for Fat Loss
Using bodyweight exercises is one of the most challenging ways to exercise and lose weight and this is exactly what boot camp workouts are focused around.  The constant shifting into new positions and putting the body into angles that aren’t the most mechanical efficient is a super way to force more muscles to work and it makes it more difficult for the body to adapt.  The human body is an incredible machine that can adapt to all forms of stimulus and stress.  The problem with typical cardio like stationary bike, treadmill, and even the elliptical machine is that you will get extremely efficient at the exercise.  Calories will be burned, no doubt about that however once the body learns the movement and becomes more efficient it burns less calories.  Boot camp exercises are incredible for fat loss and fitness.

Think of how cars have come a long way in their development so that they can go much further now on less fuel.  The same thing happens in the human body but it does this adaptation on its own. This is also why it is critical to switch up workouts every 3 to 4 weeks for maximum results and people doing traditional cardio hit a hard plateau after a month and can’t figure out why they aren’t losing weight.  To counter this they just add more time and start doing 45 minutes instead of a half hour.  You do not have to do this with boot camp workouts because the exercises can be varied to such a high degree the body never fully adapts.

Adding extra time on your workouts is also a quick way to burn out and depending on your recovery abilities you may start to have an increase in the hormone cortisol which is responsible for adding fat to the waistline.  Ever wonder why it’s so tough to lose belly fat?  Belly fat will hang on even tougher if you simply think you can just add more exercise and cut calories to get rid of it but you don’t have to do that with boot camp workout programs.  The best way to lose belly fat is to keep your calories up and continue to do shorter bursts of exercise that increase the metabolic rate.  This will help keep a better hormone balance for fat burning as well as keeping a healthy and higher metabolic rate.  Ramp up those boot camp exercises and you will see results fast.

Start 2010 With a Commitment to Fitness and Add a Boot Camp Workout
If you really want to succeed this year on your fitness and weight loss plan you need to make a firm commitment.  This starts by writing down your goals and not just thinking about them.  Apply your goals to paper and then put a structure together on paper on how to achieve them.  This is the first step to success in anything you do.  I am going to touch on goal setting next week and how to greatly increase your success rate by using goal setting techniques.

I’m starting a 90 day boot camp workout program on Monday.  I am going to do it from home and I’ll log my results as I go.  Join me during the 90 days on your own boot camp workout program from home.  During the next 90 days you can read about my tips to keep you going.  We will kick it off with some goal setting short and long term.  I’ll be adding some nutritional tips along the way to show you how I eat during the 90 days giving myself a boot camp kick start for my exercise plan.

I’m going to eat good food and things I enjoy so that you can see how you can still eat things that you want like pizza in moderation and still lose weight.  I have a sample of some healthy recipes and meal ideas that I put together for free.  You can get it here.  I included some of my favorite fat loss meals that I designed like turkey chili and a power yogurt recipe that tastes great and is loaded with nutrients.  You can still eat a lot of great meals when doing boot camp workout programs at home (great meal option not available during Marine Corps boot camp).

If you need some good boot camp workouts loaded with exercises for your home fitness program you can start with Turbulence Training Bootcamp.  Exercises are laid out with pictures showing perfect form and descriptions to aid you in understanding how to do them.  You can use this as a core to get started on your own Boot Camp Workout at Home.  A boot camp exercise program is something anyone can do with enough motivation.

Turbulence Training BootCamp – Click Below for Details

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As an ex infantry Marine I am a huge fan of boot camp workouts. I’m not talking about the ones I endured during 13 weeks at Paris Island where drill instructors were yelling at me and I couldn’t go home at the end of the day though. I’m talking about a structured workout in similar fashion that you can do at home to lose fat fast and get in shape without a gym.  Boot Camp Workouts have been taking the fitness industry by storm people are joining short 3 week courses for anywhere from $300 to $400 just to try a good boot camp exercise plan.

Click here to learn more about Turbulence Training Boot Camp Workouts

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Click the banner below to learn more about Turbulence Training Boot Camp Workouts.

Click here to learn more about Turbulence Training Boot Camp Workouts

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Click the banner below to learn more about the Turbulence Training Boot Camp Workout Guide loaded with bodyweight exercises you can do at home.  It has 21 already created workout routines and if you are looking to setup your own fitness boot camp you can also get a proven marketing and business plan to get your started.

Click here to learn more about Turbulence Training Boot Camp Workouts

Or try the best selling ab program ever – The Truth About Six Pack Abs by Mike Geary uses the principles of boot camp exercises and combines with weight training for rapid fat loss.

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Ron Brouchard asked:

Boot Camps have become quite popular these days, especially through spring and summer. And women love them. They are a great way to get in shape at a low cost. Plus, you get to work out with other people, who share the same goals and struggles. The commadarie is great, along with the support as well. That’s what the Carlsbad Boot Camp focuses on.

Now, not all boot camps are the same. Some are truly effective when it comes to whipping your butt into shape, and some just aren’t. The best programs are those that combine weight resistance with intense stop and go training, such as interval training. You should moving at all times. No resting. A boot camp is supposed to kick your butt.

The Carlsbad Boot Camp averages about 750 calories burned per person, due to the high intensity weight training and stop and go cardio formula. The members are contstantly sweating and working hard, as their heart rates are rocketing.

A great boot camp will have tons of energy and a motivating instructor who is pushing you more and more every single day. Who gets you to do things you would not do on your own. It should not be easy. At the Carlsbad Boot Camp, the clients are pushed all out to their maximum levels, getting them into the best shape possible. And that is what its all about.

One of the best things to do before you join a boot camp is to talk to some of the members and see what kind of results they got. If they got some great results and they are happy with the program, chances are this is a great workout to do.

The Carlsbad Boot Camp is for all women of various fitness levels. It is here to help women get in shape and increase their overal self-image. Afterall, when you look good, you feel good.

Now, there are some boot camps in Carlsbad and everywhere else you need to stay away from. Stay away from boot camps that have out of shape personal trainers. This sets a bad example. If the trainer is out of shape, he or she has no business teaching a fitness boot camp. Really now.

Also, the boot camp must meet at least 5 days per week. If you really want to shed fat and get into great shape, you have to work out 5 days a week. You have to be committed. The Carlsbad Boot Camp is designed to get their members in great shape and producing astounding results.

And the fitness boot camp must have a great group of members who share the same goals and are all positive and uplifting. The last thing you want is to be around a bunch of whiners who complain all day. That’s not good for you. The Carlsbad Boot Camp does not accept people who complain who bring negative energy. It’s all about positivity and getting great results.

Caffeinated Content

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Monty Miller asked:

As detailed in Part I of this article fitness boot camps have been around for years and have been featured in the national news all over the U.S. This type of training is very functional and based on basic movements and exercises used by U.S. military branches to condition our troups. For more details defining fitness boot camps refer to the first part of this article.

In addition to the benefits pointed out in Part I this section will shed some light on some additional benefits of this training format and why you should be a part of it.

1. Every work out is unique and different than the one before. Exercise intensity constantly changes leaving your body no time to adapt to a given regime. In a nutshell, each session offers a new shock to the body. As a result your body gets progressively stronger, more powerful and more lean. If you like constant change and would like to bring an end to your mundane, gym treadmill workouts then boot camp is for you!

2. As previously mentioned boot camp programs are based largely on methods used in military training. However, every exercise is adaptable and modifiable to meet the needs of any age group or fitness level. This includes pre-teens, 65+ year old men and women, couch potatoes and athletes. The flexibility options in these programs are endless. No matter where you are in life you CAN do this!

3. Boot camp programs are highly effective at achieving fast weight loss and conditioning in recruits. The good ones are highly planned and systemized for results. Therefore, money back guarantees are standard when it comes to these offerings. Look for boot camps that offer a guarantee. A guarantee gives you the chance to try it out risk free, with nothing to lose. So what are you waiting for?

Try this sample boot camp workout you can do at home, in a park or any other place you would like as you need no equipment to complete the exercises.

First, start with a 5-10 minute warm up of walking or jogging with some light stretching. Then perform these exercises in a circuit. Repeat this circuit as many times as possible in 20 minutes. Beginners scale time back to 10 minutes if necessary.

-25 squats

-run hard 100 yards

-15 pushups

-run 100 yards

-10 pullups

-run 100 yards

-10 burpees

The list of benefits and rewards of boot camp fitness programs could go on and on. It is my hope that these articles shed some light on how boot camps can affect your life in a positive way. Please visit http://www.montysbootcamp.com for more details and information about my programs and business. You can also email monty@montysbootcamp.com with any questions, comments or for other work out ideas.

Click Here for the Turbulence Training Boot Camp Workout Guide

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Click on the bodyweight exercises book to learn more.

Bodyweight Exercise routines are the best and quickest way to lose weight and get fit.  The workouts can be done at home or you can supplement your workout at the gym with these variations. If you want more ideas you can read more articles on bodyweight exercises or check out the Turbulence Training Bodyweight Exercise Manual to get every exercise you’ll ever need!

Click here to learn more about Turbulence Training Boot Camp Workouts

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