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The Perfect 30-Minute Workout

Build muscle and burn fat at the same time.

I put my reputation on the line by putting together Turbulence Training videos—which are all 30-minute, follow-along workout videos that you can do just about anywhere using a pair of dumbbells, a bench, and body-weight. And I really do believe it's the perfect system to help you build muscle and burn fat at the same time. Research has shown you can do this even up to your 60s. There's a formula for getting it done. Here's how it's going to go down:

Total-Body Warmup (x2)

  • Prisoner Squats (20-30 seconds)
  • Elevated Pushups,  one hand on a dumbbell (15 seconds on each side)
  • Prisoner Reverse Lunges (20 seconds on each side)

Metabolic Resistance Training Round 1 (x3)

  • Bulgarian or Regular Split Squats (20 seconds each side, 20 seconds rest in between)
  • Dumbbell Chest Press (40 seconds, 20 seconds of rest)
  • Pullups or TRX Rows or Dumbbell Chest-Supported Rows (40 seconds, 20 seconds of rest)

Metabolic Resistance Training Round 2 (x3)

  • Goblet Squats or Kettlebell Front Squats or Regular Back Squats or Front Squats with Barbell (40 seconds, NO rest)
  • Dumbbell Incline Press (40 seconds, NO rest)
  • Dumbbell Chest-Supported Rows or Regular Dumbbell Rows (40 seconds on each side)

Total-Body Finisher

  • Total-Body Extensions (20 seconds, 10-second rest, 20 seconds, 10-second rest)
  • Regular Pushups  (20 seconds, 10-second rest, 20 seconds, 10-second rest)
  • Alternating Lunges (20 seconds, 10-second rest, 20 seconds, 10-second rest)
  • Burpees (20 seconds, 10-second rest, 20 seconds, 10-second rest)

*BONUS ROUND: Do the finisher again (Optional)

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Craig Ballantyne is well-known fitness expert and creator of Turbulence Training – a popular high-intensity weight loss system. For more on Craig, visit TurbulenceTrainingFanpage.com

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