Fat Burning Bodyweight Cardio Workouts for Vacation
You’ve come to the right place if you are looking for Vacation Fat Burning Bodyweight Cardio Workouts. So many people take vacations a year and most come up with the excuse that the hotel gym isn’t adequate or that there is no gym. It’s hard finding a hotel with a gym that meets your needs. Why not change your workout to suite the hotel instead of change the hotel to suite your workout? There are over 100 bodyweight exercises out there to choose from. Lets get started.
Now over to an article from bodyweight exercise expert, Craig Ballantyne.
Fat Burning Bodyweight Cardio Workouts for Fat Burning on Vacation
You’re surrounded by nothing. Stuck in a house or hotel, miles from the furthest gym.
Perhaps visiting the in-laws, or a seminar in Independence, Ohio (trust me, I’ve been there), but you still want to do a fat burning workout.
You can’t even go for a walk because its a) raining, b) snowing, c) there are no sidewalks (hello Independence, Ohio).
So what can you do?
A bodyweight cardio fat burning workout to the rescue. Some other trainers might call it metabolic conditioning, and sure, you can do similar workouts with kettlebells or even dumbbells, but those implements can’t help you now because you are stuck in the middle of nowhere with now way out.
The only “equipment” you have is your own body, but all they taught you in gym class was how to do crunches, pushups, and flexed arm hangs. And you aren’t doing that from the doorframe here in the doubletree.
Fortunately, I’ve spent my entire adult life researching wild workouts, exotic exercises, and bodyweight movements. My bodyweight exercise obsession all started back in college, when I came home for a Christmas break in my freshman year, and had no ride to the gym, or even the money to afford a day pass.
So instead, I went through all of my old issues of Men’s Health magazine and put together a list of every body weight exercise I could find. Eventually, I stumbled across a workout that wasn’t full of crunches, situps, and plain old pushups. I somehow managed, at the age of 19, to figure out a bodyweight circuit that was tough, worked the entire body, and didn’t require equipment.
Fast forward fifteen years later, and I’m still on the hunt for more bodyweight workouts. You’ve probably used one of my bodyweight challenges from Men’s Health magazine, or found one of my workout videos on youtube.
This fat burning workout video below is probably my most famous, the no-equipment 5 rounds of 5 minutes bodyweight workout program. You don’t need anything – other than your own bodyweight – to get an amazing full body workout, anytime, anywhere.
Bodyweight Cardio 3 Workout B Video
Get your copy Now!==> 101 Bodyweight Exercises for Fat Burning on Vacation
You don’t need to be outside to do this bodyweight cardiofat burning workout, but hey, it doesn’t hurt to be out in the sunshine, getting a glorious sweat on with this intense bodyweight workout.
A minute of bodyweight exercises doesn’t sound like much, but seriously, when you get down to the brass tacks, it sure is a heck of a challenge. I’d love to know what you think of this workout and other ones like it. I have dozens of interval-type workouts that don’t require you to sit on a stationary bike or use a treadmill. And you absolutely have no need to ever suffer the ‘dishonor’ of slow boring cardio ever again.
Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX exercises, etc.), there are far too many fun workouts out there that can help you burn fat without the need for expensive, overcrowded gym memberships.
That said, you can also do a tremendous workout in a hotel room (even in Independence, Ohio), in your in-laws living room, your backyard, the park, or even your office (but you’ll want to shut the door, of course).
Bodyweight cardio fat burning workouts to the rescue.
For over 101 bodyweight exercises plus more bodyweight cardioand a 6-month bodyweight workout plan, get the Ultimate Bodyweight Exercise deal here.
==> 101 Bodyweight Exercises for Fat Burning on Vacation
You’ll be able to burn fat with bodyweight exercises anywhere,
Craig Ballantyne, CSCS, MS
I know what you are thinking…. Bodyweight exercises aren’t enough workout for you. I use to be into working out with heavy weights and using all the machines in the gym. I never thought I would get a workout from Bodyweight Exercises either. Then I was left without a gym membership and lack of time to workout or get out of the house to workout so I tried Craigs Turbulence Training Bodyweight Cardio 3. I was left breathless. The elyptical machine, treadmill, rowing machine and exercise bike have nothing on this workout. This blew them all out of the water.
Every time I go on vacation I can just take my bodyweight workouts with me on my phone and do them anywhere I desire. No need to find the hotel gym that’s hidden away in the back corner with limited equipment. Give these Fat Burning Bodyweight Cardio Workouts for Vacation a try and you won’t regret it.
GET YOURS NOW!!!==> 101 Bodyweight Exercises for Fat Burning on Vacation
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Categories: Bodyweight, Bodyweight Workouts, Cardio, Exercises and Workouts, Fat Burning, Turbulence Training Monthly Workouts Tags: Bodyweight, Bodyweight Cardio, bodyweight cardio workouts, Bodyweight Exercises, Bodyweight Workouts, Cardio, Fat Burning, Fat Burning Workout, vacation, vacation fat burning, vacation workout
How Craig Ballantyne invented Turbulence Training
Craig Ballantyne is a known fat loss expert in the fitness industry and he is going to share with you today how he invented his Turbulence Training workouts. It all started with a lack of time to workout and the desire to get results in limited time.
I’ll turn you over to Craig Ballantyne and he’ll fill you in about the story of inventing Turbulence Training.
Evolution of Fat Loss Cardio
I’ve been meaning to write this email for a long time. Today I’m going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes.
Essentially, how I invented Turbulence Training.
And then I’ll end with a sample TT workout for you…
But first, let’s take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in ’98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of ’99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I’d get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn’t there, I was downstairs in the medical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentary lifestyle didn’t sit well with me. But there I was, studying for a degree in Exercise Physiology and left with no time for exercise.
Or so I thought.
Fortunately, I actually had a 50 minute window once per day of “down-time” while the lab’s gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school’s Strength & Conditioning Coach.
I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can’t increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio.
I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn’t going to cut it – I just didn’t have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn’t going to cut it. And a research study from 2001 later showed that I was right – when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warm-up (specific to my lifts – none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if I wanted to maximize the number of sets I could do…so the non-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don’t interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset – otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as I knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to premature fatigue. Lift first, cardio later. Forget that old wives tale about doing cardio first to burn more fat. That’s junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn’t find a way to put it in a pill. But I’ve been able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this…
Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses
Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set
Stationary Bike Intervals
After a warm-up, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I’ve tried to share this and all the other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren’t around as consistently as before, and then soon enough they would drop out completely – after all, they weren’t getting results with their slow cardio and aerobics classes (yep, those were still around in ’99!).
And so here we are today…thousands of TT users later, with national fitness magazines like Men’s Health, Men’s Fitness, and Shape spreading the good word about Turbulence Training.
Thousands of TT users, dozens of personal trainers, and even several national fitness magazines all agree with me, Turbulence Training is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and for sharing this new and improved fat loss training and cardio system with the world.
If you haven’t already, get your own copy of the TT workouts and nutrition guidelines here
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It’s research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it’s now better than ever,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS – Don’t know where to start?
If you are a beginner, start by reading Dr. Mohr’s nutrition guidelines…eating properly will be the biggest factor in your early success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it’s best to start with the Intermediate Level TT workouts. If those aren’t enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program
right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
Get started on the road to fat loss with your very own copy of
Turbulence Training & the Nutrition Guide
I know one mistake I’ve constantly made in my fat loss efforts is not paying enough attention to nurtition. I always thought that a workout was all I needed and the fat would just melt off. Unfortunatelly nurtition is probably the most important factor that will help those pounds melt away. So make sure you are combining the Turbulence Training workouts with the Nurtition Guide as well.
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Cardio Can Kill
I’m not a big fan of long cardio, especially extreme bouts of cardio – i.e. running marathons.
Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.
And for what?
To run an irrelevant distance for no reason at all. I don’t see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.
Sure, you can say you are pushing the boundaries of your human performance…but I doubt that is any consolation for the family of thes two men.
No matter how “type A” someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:
a) A waste of hours of your life spent away from your loved ones while you pound the pavement
b) Sore knees, chronic back pain, and blistered feet
c) Money and time wasted in the physiotherapist’s office
d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)
e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)
So please, if you insist on running marathons, do yourself and your family a favor and:
1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.
2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.
Now, here’s more bad news.
Cardio has been killing fat loss programs for decades.
Why?
Because almost all of the exercise science studies performed in the 70′s through the early 90′s were done on distance running.
From there we got the messages that:
i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.
ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90′s where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.
iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that’s what happened to most people that tried to take up running.
iv) Too many cardio enthusiasts had the wrong mentality of, “If I go for a 5 mile run, I can have some juice and cookies as a reward”. Needless to say, that didn’t help anyone lose fat.
The end result?
This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.
Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.
Not too mention people are finally getting their nutrition right. And it’s so simple:
- lots of fruits and vegetables (rarely does anyone get enough)
- lean protein
- healthy fats
- fiber-rich low-glycemic carbohydrates
Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines.
So eat right, train right, and be safe.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
P.S. Okay, so you don’t want to give up running?
At least train your body correctly with Turbulence Training. It trains the muscles that running neglects, and promises to put more power into your hill running.
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