Bodyweight Training Better Than Cardio!
By Craig Ballantyne, CTTCertified Turbulence Trainer
101 Bodyweight Exercises
This might be the most interesting - and shocking - workout study ever.
Researchers at Queen's University tested a Turbulence Training
style workout against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
22 college-aged women did 4 workouts per week for 4 weeks in
one of three groups.
Group A did 30 minutes of treadmill running at 85% max heart rate
Group B did 8 rounds of 20 seconds of a single exercise (burpees,
jumping jacks, mountain climbers, or squat thrusts) with 10
seconds of rest between rounds.
Group C did nothing (they were the non-training control group).
Results:
Both training groups increased their aerobic fitness levels
by the SAME amount (about 7-8%). That's right, the short
bodyweight workouts (of 4 minutes) worked just as well
as 30 minutes of cardio. Shocking.
BUT...only Group B, the TT style training, also increased
muscular endurance in common exercises like chest presses,
leg extensions, sit-ups, and push-ups.
And finally, the TT style training used by Group B also
resulted in greater overall workout enjoyment.
The scientists concluded that "extremely low volume bodyweight
interval-style training" will boost cardiovascular fitness
just as well as cardio while giving you BETTER improvements
in muscle endurance.
All in just 4 minutes.
Now you see why I use exercises like the 20-10 bodyweight
squat move that I call "Punisher X".
Bottom line: TT bodyweight workouts KICK BUTT.
Get faster results with TT bodyweight workouts here
=> 101 Bodyweight Exercises
If you want a better body and fitness, use the TT bodyweight
workouts instead of long, slow cardio.
