The best exercises to lose weight quickly

That little time we have remaining at the end of a work day is very precious. Few people have the luxury to spend hours in the gym at a time.

With that in mind here are 5 killer ways to Cut Your Workout Time

(Compliments of Craig Ballantyne, Creator of Turbulence Training):

1) Supersets

Use "non-competing" supersets. This means, choose 2 exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. So one muscle group rests while the other works... You'll massively cut the rest time you need between sets.

2) Change how you warmup

10 minutes on the treadmill is not an efficient use of time. I would suggest a circuit of bodyweight exercises for a general warmup, and include specific warm-up sets for your planned exercises.

3) Pair dumbbell and bodyweight exercises together in your Supersets. This saves you time as you won't need to fight for 2 sets of different dumbbells.

4) Choose Interval training over slow cardio.

There is MORE Weight Loss from interval training, and interval takes half the time to do.

5) Limit the use of isolation exercises (targeting only one muscle group)

Pick multi-muscle exercises. Squats, pulls, pushes, and rows use a good variety of muscle groups. If you only have 3 sessions of 30 minutes available per week then isolation exercises can be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you 6 pack abs alone.

Remember: Eating properly will be the BIGGEST factor in your early success.

For some great tips on how to get the most powerful workouts in the shortest amount of time see Craig Ballantyne's Turbulence Training Link below.

All the best,

Timothy Hanks

-- As far as I'm concerned Craig has the best exercises to lose weight quickly --

Best exercises to lose weight quickly:
Why is it that most exercisers these days still use long duration even paced aerobic exercise as a primary way to burn fat? There are many studies that show that exercising like this is one of the least effective ways to lose weight. In fact, you could even go as far as to say that the aerobics explosion of the 80's was just another health and fitness industry Fad. Ouch! Big words, here's why...

When you continue to exercise at a moderate pace over many exercise sessions you are in fact training your body to become more efficient at that rate of activity. This might sound good, but what it means is that your body learns to burn less fat to achieve the same outcome. Not so good.

Your body recognizes that it should keep back a certain amount of stored fat until your next workout. In fact, even though you may be burning calories during the exercise, once you are finished your body will begin storing some fat for the next workout. Obviously not ideal if you want to exercise to burn fat.

The secret is to vary your workouts so that you can exercise outside of your existing aerobic limits.
You can focus on high intensity resistance and interval training where workouts last only 15-20 minutes and are performed 2-3 times per week.

The cool thing that happens is that you force your body to burn carbohydrates during the workouts, and this in turn your body will use its fat resources to replenish the depleted carbs. Even better news: this continues to take place for 24 hours after your workout!

Of course these exercises to lose weight quickly must be performed correctly i.e. with sufficient intensity, and minimal rest periods between exercises of 60 seconds or less.

The members of my mailing list know this, and are reaping the benefits.
Consider how little time you will spend with these workouts, compared to the typical methods. This means precious time savings and a big boost to your health.

-- Best exercises to lose weight quickly--

Unless you actually work in a Gym not many people have little time at their disposal for exercise routines. In that case how about an incredible fat burning workout in only 7 minutes?!

These are some extremely powerful (and somewhat odd - but DON'T underestimate them) ‘Bodyweight Cardio’ routines...

This particular routine is perfect if you're away from home on vacation or travel. It requires NO GYM or EQUIPMENT! (But there are also other mega fat burning routines that you can use for the Gym too.)

If you’re wondering where I got this routine, a pal of mine named Jon Benson (who is one of the world’s leading experts on body weight training circuits) gave it to us to try.

So, as promised, here’s the 7-minute body weight circuit...

1. The Body Weight Squat (10 to 20 repetitions)
2. Push Up (10-20 repetitions) - on your knees at first if you must
(The first 2 exercises are self explanatory but I have included instructions for the last 5...)
3. Prisoner Forward Lunge (10 repetitions per leg)
4. The Plank (Hold for 30 seconds)
5. Close-grip Pushup (10-20 repetitions)
6. Side Plank (Hold for 20 seconds per side)
7. Mountain Climber (10 repetitions per side)

Descriptions (of the ‘weirder’ exercises):

3) Prisoner Forward Lunge

- Stand with your feet shoulder-width apart.
- Clasp your hands behind your head while keeping your elbows back and shoulder blades pulled together (to work the upper back).
- Step forward with your right leg. Take a slightly larger than normal step.
- Your left toe should be on the ground to help keep your balance & the left knee should be bent.
- Lower your body until your right thigh is parallel to the ground.
- Keep your upper body vertical and your lower back flat.
- Push up with your right leg to return to the starting position.

4) Plank

-Lie on your stomach on a mat.
-Lift your body up horizontally using your elbows and toes to rest your bodyweight so that your body hovers over the mat.
-Keep your torso in a straight line & your back straight. Keep your abs tight & contract them as if you were about to receive a blow to the stomach. Continue to breathe throughout the exercise.
-Keep the position for 30 second, or only 10 seconds if you are going to do multiple repetitions.

5) Close-grip Pushups

- Keep your hands shoulder width apart and your elbows tucked into your sides as you push yourself up.

6) Side Plank

-Lie on an exercise mat on your right side.
-Now support your weight with your knees and your right elbow.
-Lift your body up in a straight line until your body hovers over the mat.
-Keep your torso in a straight line & your back straight. Keep your abs tight & contract them as if you were about to receive a blow to the stomach. Continue to breathe throughout the exercise.
-Keep the position for 20 seconds, or only 10 seconds if you are going to do multiple repetitions.

7) Mountain Climbers

- The Start position is at the top of the push-up position.
- Brace your abs and raise one foot up off the floor while slowly bringing your knee up to your chest.
- Do not rotate or drop your hips.
- Return your leg to the start position and Alternate sides until you complete 10 repetitions per side.
- Keep your ABS braced throughout.

Important:

- Do these exercises with little to no rest between exercises.
- You can Rest for a minute at the end of the circuit and repeat 3 times.
- For beginners, I suggest doing fewer reps and taking longer rests.

It’s a tough (but quick) body weight circuit, especially with the combination of two exercises late in the circuit.
This combo literally exhausted me.

In case you were wondering why this works so well there are many studies (like those by Schuenke and Kramer) about circuit style metabolic resistance training.
Efficient training like this usually results in a 38 hour increase in metabolism...WOW!

Do this workout on Thursday morning and your metabolism is still rocking in time for Friday night sundowners!

Another study (by Kramer) also showed that routines like these combined with a healthy diet can burn up to 44% more fat than folks who only diet.
So combine this type of workout with a nutritious diet and your fat doesn’t stand a chance...

If you’d like some more variety I'd suggest that you grab Ben's full program - known as ‘7 Minute Muscle’ with videos to help. The link is below...
Ben is quite creative and cranks out loads of time saving metabolism blasting exciting routines like these...

Plus, I can't emphasize enough how important variety is - not only for your metabolism but also to keep you motivated.

-- The best exercises to lose weight quickly --