Image by: NOAA’s National Ocean Service
By Craig Ballantyne
If you’re really busy and want to boost the effectiveness of your fat burning workouts, I have 3 powerful tips for you today.
You’ll discover how to get more done in less time, how to train your entire body in 20 minutes, and how to instantly boost your performance by 20%.
Get ready for 3 powerful bodyweight exercise boosters…
Workout Tip #1 – Superset Bodyweight & Dumbbell Exercises
This tip is perfect for busy gyms and busy schedules. You’re going to pair a bodyweight exercise with a dumbbell exercise in your supersets.
This way you don’t have to waste time adjusting equipment or walking around your gym.
For example, if the workout calls for a dumbbell press followed by a dumbbell row, switch it to:
- Decline (or other) pushups plus DB Row
- DB Chest Presses plus Inverted Bodyweight Row in squat rack
- Pushups plus Pullups or Bodyweight Rows (double bodyweight option)
Here’s another example. If your workout calls for a squat (any kind) and a dumbbell shoulder press, switch it to:
- Bodyweight Bulgarian Split Squat (1&1/2 rep style) plus DB Press
- Squat plus Pike Pushup or Handstand Pushup
- DB Split Squat Plus Decline Pushup or Close-Grip Pushup
Bottom line: We are focused on movements and muscle groups and not married to specific exercises (in most cases). Thanks to the massive variety in the bodyweight workouts, we always have options.
Workout Tip #2 – Ditch the Cardio, Do Bodyweight Circuits Instead
Speaking of long cardio, there is NOTHING wrong with being a runner and enjoying long runs…but depending on long cardio for fat loss is ultimately going to disappoint you.
So this holiday season, when given the choice between 45 minutes on the treadmill (i.e. the cardio confessional) or a 20-minute bodyweight circuit that you can do in your own home without equipment, choose the bodyweight circuit EVERY time.
You’ll work more muscles and, with the post-workout calorie burn, still probably burn as many calories as you would with the slow cardio.
Plus, you’ll sculpt your upper body and abs, without requiring an extra 20 minutes of lifting after the treadmill.
Workout Tip #3 – Non-Competing Density Supersets
(This is a world-world-world exclusive…I haven’t even shared this tip with my editors at Men’s Health magazine yet!)
Here we’ll combine the classic non-competing superset method with the classic bodybuilder method of dropsets.
The results: An instant 20% boost in the number of reps you can do for bodyweight exercises.
For example, let’s use this non-competing superset.
1A) DB Reverse Lunges
1B) Decline Close-Grip Pushups
Do 8 reps of lunges for each leg. Rest 20 seconds. Do 4-6 more reps for each leg.
Then move immediately to decline close-grip pushups and go 1-2 reps short of failure. Rest 20 seconds and do another set of pushups until you are 1-2 reps short of failure. (You should get about 20% of your original number of reps.)
Rest 1 minute and repeat the entire process up to 2 more times.
Metabolic Muscle Turbulence like never before.
[Ed. Note: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His Turbulence Training for Fat Loss program has helped both men and women with weight loss and fat burning. For workouts that will melt belly fat, check out Craig Ballantyne’s Turbulence Training Program.]