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Forget about a killer shoulder, leg, chest, or back workout. How about a killer total body workout? If you are wanting to get some real results from your workouts by turning your metabolism into a rocket engine then you have got to engage in the following hellacious kettlebell interval I have included below. Read on if I have your attention.
High Intensity Interval Workout!
One way to engage your metabolism in order to speed up and burn a ton of calories is to execute intervals of gassers between sets of kettlebell strength endurance lifts. In order to do this you will need a couple of things. First, you will have to have the availability of a football field or some long flat area that is at least a 100 yards in length along with a couple of kettlebells of moderate intensity. To simplify this particular version of the workout make the kettlebells the same weighted resistance.
Prepare this hellacious interval by placing the bells at each end of the 100 yard field. Start at one end of the field by executing a kettlebell strength endurance lift of your choice (snatches, swings, jerks,etc..). Set the rep count at a somewhat challenging range. In other words, get your exertion level up without running yourself too big of an oxygen deficit that you can't perform the gasser sprints after you complete the lift. So begin by performing the lift and as soon as you are finished simply drop the kettlebell to sprint the full 100 yard distance to the second kettlebell. Allow yourself sufficient recovery time before executing another lift of your choice with the second bell to return back to the first bell.
You can execute as many rounds of this as you want within the structure of your workout. You can choose to keep changing your kettlebell lifts before each gasser if you wish or choose to keep the same lift. The beauty of this workout is that you can structure it anyway you wish depending on what you feel like accomplishing. If you haven't already started to implement this or another hellacious interval into your workout routine then you are truly missing out on some killer hard body results. Feel free to access more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart my friend! Give it a try.
Cardio workout programs are boring. Craig Ballantyne, creator of Turbulence Training has some great solutions for making your typical cardio more fun and effective.
Solution #1: Interval Training
Interval training is where you perform a period of hard work followed by a period of easy work. You can use interval training with any sort of cardio equipment or activity.
I like to use high intensity jump roping and shadowboxing, but you can also use a stationary bike or treadmill. According to Craig, the best time to do interval training is right after your strength training session.
This way, you have 3 full training days per week. But many people have found that performing strength training and interval training every other day works just as fine.
However, this would mean that you'll be training 5-6 days a week instead of just 3 days per week. The important thing is you get in the workout.
One last option is to perform you interval workouts in the morning, and strength workouts in the evening (or vice versa). Start your interval workout with a 5 minute warmup.
Then, choose from one of the following Interval Training methods:
Workout A
Perform 45 minutes of high intensity cardio, followed by a 90 second period of lower intensity cardio. Make sure you bring it down to a nice, easy pace during the 90 second portion. This is your time of rest. Savour it. The 45 second/90 second interval counts as one interval. Repeat this interval for a total of 6 times, or 13 to 14 minutes of training.
Workout B
Perform 60 seconds of work, followed by 90 seconds of rest. Of course this is harder than the 45/90 seconds workout. If you are unable to complete 60 seconds of work, then go back to 45 seconds. Spend a few more weeks and 45 seconds, then try to bring it back up to 60 seconds.
Workout C
This is the hardest workout out of all of them. In this workout, you perform hard cardio for 20-25 minutes. Hard cardio can consist of running at a moderate pace, cycling at a moderate pace, sparring with a partner, shadowboxing, or jump roping at a moderate pace. In other words, don't go all out, but don't take it easy. You should barely be able to make it past the 25 minute mark. Once again, this requires a bit of conditioning, so make sure you make it through workout A and B before trying workout C.
Solution #2: Body weight Cardio
Craig Ballantyne has created some great body weight cardio workouts. These workouts can replace your interval cardio if you don't enjoy interval cardio.
The workout is known as the Crazy 8 Bodyweight 300 Cardio circuit and consists of 8 exercises. The repetitions and seconds performed for each movement adds up to 300 repetitions and seconds.
Perform this circuit 3 times. Start off with 60 Jumping Jacks. After the Jumping Jacks, move right into a Spiderman pushup. These are a regular pushup.
However, when you go down bring one knee up to the corresponding elbow. Push back up and repeat on the other side. From here, perform walking lunges.
After the walking lunges, perform spider climbs. To do these, get back into pushup position and bring your foot up beside your hand. The idea is to place your foot right next to your hand, but if you're not flexible enough you can bring it up as far as you can.
Always keep your abs tight and hips low. After the spiderman climbs, stand up and hold your back up against a wall. Squat down to parallel and hold this position.
Continue with a plank for 60 seconds. After the plank, perform 5 burpees. These are where you stand, squat down, pushup your legs out so that you're in pushup position, perform a pushup, pull your legs back in, and jump up.
After 5 burpees, perform 25 high knees with eah leg. This is one circuit. Do 2 more circuits and call it quits. However, if you need to, you can still ad 15-20 minutes of high intensity cardio at the end of the workout.
Solution #3: Body weight Intervals
Body weight interval training is another fun way Craig Ballantyne uses to help his clients burn lots of fat. All you need is a good interval timer. To start the workout, perform body weight squats for 20 seconds.
Hold the bottom position of the squat for 10 seconds, and repeat for 7 times for a total of 4 minutes of training. This is what you call a Tabata interval.
After the squats, you're going to do pushups. However, only do 4 rounds of pushups instead of 8. Perform as many pushups as you can in 20 seconds, and rest in the top position for 10 seconds.
The final movement is the plank and side plank. Start off with 20 seconds of the plank, then move to the side plank. Alternate sides for total of 8 rounds.
You can be creative and add your own body weight exercises to the mix.
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Exercising for weight loss has always meant spending thirty to sixty minutes on a treadmill, stationary bike, elliptical machine, etc. To me, nothing is more boring than running on a treadmill for that long. I did run outside which helped with boredom but my knees took a beating.
One day I found an article in Men's Health that talked about interval training and how much more effective it is for weight loss when compared to sixty minutes of exercise on a treadmill, jogging at the same pace. What really attracted me to interval training is the length of time required to complete a workout; twenty to thirty minutes.
Interval training is not easy but instead requires an all out effort.
There are virtually endless way to perform interval training, some with equipment and some with out. The most basic form of interval training would have you walking for a minute, then running as fast as you can for a minute and continuing the cycle for twenty minutes.
I will work this basic interval program into my workouts, but only occasionally. In fact, because there are so many variations you can develop, I only perform the same interval program about once a month or so.
Here is an example of an interval cycle I perform, actually, this is the workout I did yesterday.
100 yard walking lunge
800 meter run
100 body weight squats
I live across the street from a high school track so I did the workout there. The idea was to complete the three exercises as quickly as possible, so the only equipment I need was a stop watch. It is also football season so the field had yardage markers on it making is very easy to complete the 100 yard walking lunge. When I finished the lunges, I completed two laps (800 meters) around the track as quickly as possible. Then I immediately started the 100 body weight squats, going very deep on each. Total time 14:38. In less than twenty minutes I completed an effective and intense workout.
Here are a few other routines I perform:
400 meter run
20 burpees
20 push ups
I complete five rounds moving as quickly as possible. This routine typically takes me 25 minutes to complete.
Peddle as quickly as possible for three minutes on a stationary bike.
15 Pull ups - Many times I have to put one foot on a chair to complete all 15.
15 Dips
Again, five rounds a quickly as possible for time.
400 meter run
30 box jumps - an exercise step works great for this. Standing in front of the step, jump onto the step then back off, repeat 30 times.............. Can you say OUCH!
20 body weight squats.
Complete five rounds for time.
When the weather turns cold, I don't like exercising outside. I know it takes about 2:45 to complete a 400 meter run so I will run on the treadmill for three minutes. If my workout requires a 800 meter run, I go for six minutes.
It is difficult to overcome the exercise paradigm thinking you need at least 45 minutes of exercise. Let me share my success story with you. One of my old cardio routines had me peddling for 45 minutes. In that 45 minutes I would travel around seven miles. After two months on this program, I took that same 45 minute ride following the same course I always have. What I noticed was this, I did not push my body any harder than before, but at the end, my odometer told me I had traveled 9.3 miles! Not too shabby for 20 minutes 5 days week. My extra weight continues to come off and my body is taking on a shape this 47 year old man has not seen in sometime.
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Aerobic exercise has an endless range of benefits - it can increase your lifespan, improve your figure and make you feel fantastic. Aerobic exercise is basically any form of exercise that requires you to consume oxygen at a higher rate than usual. Aerobic exercise includes activities such as running, fast walking, swimming, cycling, aerobics, and dance - anything that gets you moving and keeps you moving.
When you undertake physical activities that require a great deal of movement, your lungs require more air and you breath at a faster pace. This causes your heart to beat more quickly, which then increases the flow of blood around your body. It is exceedingly healthy to get your blood flowing and your heart rate up on a regular basis. The extent to which your heart rate increases will depend entirely on the type of exercise that you are taking part in.
Aerobic Training
Most doctors and fitness experts recommend fairly intense aerobic activity three times per week. It is often suggested that 20 minutes to 30 minutes of moderate aerobic activity should be undertaken. Aerobic fitness fades swiftly if you do not maintain your regime, so it is very important to exercise on a regular basis. Research has found that people who own dogs are far more likely to get the required amount of aerobic exercise every week, as are people who have a fitness machine such as a vibration machine or a cross training machine.
Frequency and Intensity
To keep your levels of aerobic fitness constant, you need to exercise regularly and stick to your routine. The moment you stop exercising regularly, you will start to loose all of the associated benefits. When you first start exercise you should gradually build up your fitness levels with short bursts of activity. If you have a job that requires you to sit still for long periods of time, it is important to get up and move around every couple of hours to stimulate your heart and get your circulation going. As you build your fitness levels, you should gradually increase the length of time that you exercise aerobically, until you are able to work out moderately for 30 minutes. Intensity levels vary from person to person, however, if you are able to carry on a conversation easily when walking with a friend, it may be time to step up your intensity a little bit. Many people use special monitors to measure their heart rate and increase the intensity of their workout accordingly. Many exercise machines will include a device that monitors your heart rate so that you can increase the intensity of your workout as needed to get maximum results.
Diet
In order to derive the maximum benefits from an aerobic fitness program it is essential that you eat healthily. It does not matter how often you exercise, if you eat a poor diet you will never be able to achieve true fitness, health and longevity. The basic fundamentals of a healthy diet include eating lots of fruit and vegetables, drinking lots of water, eating a balanced range of grains, meats and dairy. You should avoid saturated fats and keep your sugar intake low.Aerobic exercise has an endless range of benefits - it can increase your lifespan, improve your figure and make you feel fantastic. Aerobic exercise is basically any form of exercise that requires you to consume oxygen at a higher rate than usual. Aerobic exercise includes activities such as running, fast walking, swimming, cycling, aerobics, and dance - anything that gets you moving and keeps you moving.
When you undertake physical activities that require a great deal of movement, your lungs require more air and you breath at a faster pace. This causes your heart to beat more quickly, which then increases the flow of blood around your body. It is exceedingly healthy to get your blood flowing and your heart rate up on a regular basis. The extent to which your heart rate increases will depend entirely on the type of exercise that you are taking part in.
Aerobic Training
Most doctors and fitness experts recommend fairly intense aerobic activity three times per week. It is often suggested that 20 minutes to 30 minutes of moderate aerobic activity should be undertaken. Aerobic fitness fades swiftly if you do not maintain your regime, so it is very important to exercise on a regular basis. Research has found that people who own dogs are far more likely to get the required amount of aerobic exercise every week, as are people who have a fitness machine such as a vibration machine or a cross training machine.
Frequency and Intensity
To keep your levels of aerobic fitness constant, you need to exercise regularly and stick to your routine. The moment you stop exercising regularly, you will start to loose all of the associated benefits. When you first start exercise you should gradually build up your fitness levels with short bursts of activity. If you have a job that requires you to sit still for long periods of time, it is important to get up and move around every couple of hours to stimulate your heart and get your circulation going. As you build your fitness levels, you should gradually increase the length of time that you exercise aerobically, until you are able to work out moderately for 30 minutes. Intensity levels vary from person to person, however, if you are able to carry on a conversation easily when walking with a friend, it may be time to step up your intensity a little bit. Many people use special monitors to measure their heart rate and increase the intensity of their workout accordingly. Many exercise machines will include a device that monitors your heart rate so that you can increase the intensity of your workout as needed to get maximum results.
Diet
In order to derive the maximum benefits from an aerobic fitness program it is essential that you eat healthily. It does not matter how often you exercise, if you eat a poor diet you will never be able to achieve true fitness, health and longevity. The basic fundamentals of a healthy diet include eating lots of fruit and vegetables, drinking lots of water, eating a balanced range of grains, meats and dairy. You should avoid saturated fats and keep your sugar intake low.
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Aerobic exercises are very useful for your cardiovascular system, maintaining your weight, keeping you fit and these are the prime advantages. Relating to aerobic exercise examples it is very essential to know that for adults exercise means working in the gym but for children exercise means playing, dancing and being physically active.
Doing aerobic exercises is a great fun for everyone let them be children or adults. Some examples of aerobic activities involves:
· Jogging
· Swimming
· Brisk walking
· Bicycling
· Running
· Ice-skating
· Aerobic dancing
· Rowing
· Walking
And many others are there. From all these walking is considered to be the best aerobic exercise because it is easy, cheap and safe. While walking you don't require any other equipment except good shoes.
Choosing an exercise:
The best exercise for a person is the one he really enjoys doing. Alternating the new activities with the old activity will keep you more enthusiastic. So here are some suggestions:
Indoor Activities:
here this is one kind of working out in gym. If the treadmill, rowing or stationery cycle does not keep you enthusiastic then you can sample some group activities that strikes your excitement. For that you can participate in group cycling class or stay cool with indoor swimming.
Home activities:
here you don't require to join a gym. You can just buy some local video and that allow you to workout I the privacy of your home. But some equipments will be required depending on the activity you have selected. Those equipments can be a set of hand weights or aerobic dancing.
Outdoor activities:
outdoor activities you can select according to the season. For example you can learn to cross country ski during winters, you can join swimming during summers and for refreshment of air you can do early morning jogging or sprinting.
How will you get enjoyment in doing the exercise?
It is easy to start doing the exercise but sticking to it is tough. So here are some ways how you can stick to a particular exercise:
· Get a partner along with you so that you enjoy whatever you are doing.
· Vary your routine so that you feel less bore.
· Choose a comfortable and a convenient time in a day.
· Never be discouraged just go on working hard.
· If you have some hurt just stop.
· Make the exercise fun and enjoy doing it.
· Most important is choose something that you are interested to do.
So knowing some tips and examples of aerobic exercises start doing them.
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Aerobics are great, even thought the aerobics craze seem to have passed and that today is very different to what has swept the world of its feel and got it into working out the aerobics way, the current times offer the exerciser an abundance of tools and information about aerobics that has never before existed.
This kind of exercise was very fashionable some years ago, at one time you could find many of your friends and family in you local gym doing aerobics, but after this health workout fashion changed into many different streams of physical exercise, like the oriental disciplines and many diverse international workouts.
But aerobics didn't go away, with time this has become on of the most researched and developed forms of losing weight and getting fit again, many different machines have been invented and researched, and many experts have been working in the field of aerobics.
When you start doing aerobics you should probably think about what kind of aerobic clothing you want to buy, since they have a lot influence on the quality of you exercise, and will probably also be a factor of how you feel, you will need to talk to your trainer or research online before you make decisions because a lot of these clothes do not come cheap and you may want to buy yourself more then one suit for your workout, so you wouldn't have to do the laundry every day or so, this clothes will need to be washed once you had a good workout.
There are great advantages of aerobics exercise, first it is a special and very wide way to work out and keep your body in good shape, lose weight and maintain a regular workout schedule, but there are many other advantages to aerobics exercise some of them very surprising. A lot of people meet and make friends in the gym, some decide to start working out together and push each other to do better, stronger and faster, a partner is always a good way to improve and get further than what one would do by himself. A second benefit from working out together is that you can actually make friends, sometimes just work out friends and some time even more than that.
Working out and doing aerobics will also effect you mood, improve many aspects of you body and spirit and make you stronger not only physically. The effect of working out is that you body will release a lot of positive things into your blood, making you happier and stronger, this alone can make a huge change in anyone's personality, and the good news is that if you never worked out you will feel this significant change.
Even you are not convinced I encourage you to try this form of exercise before you move on, almost surely you have a gym close to you home and you can always ask to work out a couple of time to see if its something that you could try. Keeping it relatively safe start from the basics and move on as you progress, in a short time you will understand and feel the difference.
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