Interval Training Works » Interval Routines

12 Minute Upper Body Workout Using Dumbbells

interval training works — Fri, 13 Nov 2009 23:24:22 +0000

Here is another great circuit by Craig Ballantyne which focuses on upper body work using dumbbells. What I really like about these workouts is that there is not a lot of equipment involved. Just a set of dumbbells and a bench which you can pick up at any sports store. This circuit can be repeated as many times as possible within 12 minutes.

12 Minute Incline Dumbbell Presses and Incline Rows

interval training works — Sun, 01 Nov 2009 19:50:33 +0000

How simple is this? A 12 minute fat loss workout that Craig Ballantyne put together starting out with workout 1 which consists of incline dumbbell presses and incline rows. The basic equipment required is a bench and set of dumbbells. No more excuses about being in a time crunch!

Challenging Fat Burning Abs Workout

interval training works — Sat, 18 Apr 2009 18:23:12 +0000

The video below is probably one of the most challenging I’ve seen put together by Craig Ballantyne. I know after one set, you are probably going to feel the burn.

The cool thing about this workout is the variety of exercises that go into it. You’ve got squats, pull-ups, burpees, the plank, and more. I can’t imagine anyone being bored with this routine.

This right here is what Turbulence Training is all about:

Awesome Bodyweight Cardio Routine

interval training works — Sun, 12 Oct 2008 01:18:06 +0000

I am so impressed with the routine that Craig Ballantyne put together in the video below. Many people new to interval training are at a loss when it comes to combining exercises for a good cardio workout. What is great about body weight exercises is that there are so many of them, you will hardly ever run out of ways to mix up your routines.

The best part is that most of these exercises are so simple. Take for example exercises like the jumping jack, walking lunges, push-ups…these are exercises that have been used forever! Without further ado, check out the video below and see how you like this bodyweight cardio routine:

Get more of these routines by visiting Turbulence Training.

A 3-Minute Arm Workout?

interval training works — Fri, 03 Oct 2008 18:20:33 +0000

What I love about interval training most is that you can get a lot done in a short amount of time which is demonstrated below in Craig Ballantyne’s 3-minute arm workout. You can do this workout at home provided you have dumbbells, a barbell, and tricep rope. However, it can be done just as easily at the gym.

As you can see from the video, you can get a great arm workout in a short amount of time while burning fat like crazy! Get full guidance from Craig’s Turbulence Training program.

Sprint Work for Interval Training

interval training works — Wed, 21 May 2008 20:46:46 +0000

People who already use interval training do so for either burning fat or for improving their athletic abilities in specific areas. If you have been doing your research about interval training, then you know that it is one of the best ways to burn fat and retain muscle mass.

Sprinting is an effective interval training workout that not only gets you out of the gym but you are changing up your cardio routine. After doing the same routine on a regular basis, your body becomes acclimated and therefore doesn’t respond to your exercises like it should.

You can change up your sprint routines into so many variations that your body won’t get used to the same old thing. With the summer approaching, incorporating some track work is a perfect fit. You don’t need anyone to help you perform these sprints (unless you want to.) All you need is a track, good running shoes, and a stopwatch. Below is a basic sprint interval workout:

Sample Sprinting Interval Routine
Duration: 20 minutes
Routine: sprint for 10 seconds and jog for 1 minute

You repeat this routine until you’ve reached 20 minutes – so you don’t stop after you perform the sprint, you ease into a light jog, then back into a sprint. This is a very basic sprint interval and as you progress, you can vary the sprint time, add in a walk, etc. Sprint intervals don’t need to be done everyday but at least a few times a week.

Up Your Routine with Plyometrics

interval training works — Wed, 12 Mar 2008 19:21:25 +0000

image credit: allmightymo

Plyometric exercises are used to develop increased power in your muscle groups for those short bursts of power that are needed for specific activities. These exercises are very popular among athletes as they need the increased muscle power for their sports such as a football player spinning and outrunning his competition or being able to throw the ball with more force.

Plyometrics work on the lengthening and shortening of the muscles to build power. I have tried plyometrics with my stepdad who is a personal trainer and they can really wear you out. We used an exercise ladder that is placed on the ground to develop speed and agility. It was fun to do but they had me gasping for air in no time.

Other plyometric routines you can perform include:

Upper Body Plyometric Exercises

Clap Push-Ups: This is perfromed liked a regular push-up except as you push up off of your hands, you clap your hands together, and then quickly put your hands out to catch yourself.

Medicine Ball Twists: This exericise is great for developing core strength (abdominals, lower back.) You need two people to perform this exercise. You both stand back to back and pass the medicine ball to each other in one direction and then reverse directions after about 10 or so revolutions.

Lower Body Plyometric Exercises

Side Box Jumps: Begin on one side of a box or bench in the squat position. As you jump over the box, your knees should be tucked into your chest, and you land with two feet on the other side of the box.

Double Knee Jumps: Start off in the squat position and jump up while tucking your knees into your chest and returning to the squat position.

It is important to note that plyometrics need to be performed correctly to avoid injury. Some of the exercises require quick movements and it is easy to hurt yourself if you’re not landing on your hands or feet properly. The great thing about these exercises is that they are fairly easy to incorporate into your interval routines and are done using your own body weight.

Below is a great demonstration of developing speed and power using one leg agility exercises with an exercise ladder:

Handstand Push Ups – Ultimate Display of Strength

interval training works — Thu, 06 Mar 2008 09:00:44 +0000

image credit: perfectoinsecto

Lately when I am using the weight machines at the gym, I have noticed a man there who does handstand push ups against the wall. I think it is really cool and shows a tremendous amount of upper body strength. He pushes out several reps before returning to the upright position. The entire time he’s doing them, you can tell how hard they are just by the look on his face.

Handstand push ups are not for everyone! In fact, you shouldn’t even attempt them without proper training and supervision. You will need to build up your strength to perform these and the best way to do it is by kicking into the handstand position against a wall and just holding the position for as long as you can. This will help build up your strength and eventually, you’ll be able to complete one rep.

Handstand push ups are a major workout for your shoulders. Once you perfect them using a wall for support, you can use variations such as bars to extend your range of motion. This exercise is one of the many impressive body weight exercises around and is an awesome way to build your upper body strength.

Check out a very cool demonstration of handstand push ups below:

Three Tough Body Weight Exercises

interval training works — Tue, 19 Feb 2008 00:14:52 +0000

If you want to give your body weight interval routines some kick, try adding the following three body weight exercises to your routine. Of course, it is a matter of building up your strength to perform these exercises. You may not even be able to perform one rep but the more you practice, the stronger and better you will become.

One Armed Push-Up

The one armed push-up is a great body weight exercise to perform if you want to really build up your pectoral muscles. It is also good for your triceps and shoulders. Those two muscles are sure to feel the burn. The exercise is performed by placing one arm behind the back and lowering your chest to the ground using your other arm. If you really want a challenge, you can perform this exercise using a medicine ball, kettlebell, or with one leg raised.

One Legged Squat

I have tried the one legged squat and have yet to master one repetition. It is considered one of the best body weight leg exercises around. It is performed by extending one leg out in front of you with your arms up and straight ahead. You slowly lower yourself using the other leg until you hit the parallel bottom position, then slowly raise yourself back up. For added resistance you can also hold a kettlebell or dumbbell.

The Burpee

Performing these always tires me out. It is a great overall body exercise and works well for developing your core muscles. It is a little difficult to put into words how to perform this exercise, so check out the video:

Awesome Example of Strength

interval training works — Thu, 31 Jan 2008 09:47:29 +0000

I was sent this video in my email and all I can say is “Wow!” The video displays an example of amazing strength using one’s own body weight. You have to check it out yourself. This just goes to show that body weight training makes for a great workout and builds up strength.

Watching someone handle their body weight like this is really impressive!