Turbulence Training, developed by Craig Ballantyne, provides you with lots of great, 20 to 30 minute express workouts that can be done with very little equipment. The following is a sample Turbulence Training Workout:

Start off with 2 sets of the following bodyweight circuit:

· 10 repetitions of Bodyweight Squat.
· 8 repetitions of Close-Grip Pushups.
· 12 repetitions of Stability Ball Leg-Curl.

The workout is divided into 3 supersets. A superset is where you perform two exercises beack to back with little to no rest in between each set.

Superset #1:

Perform 6 repetitions of Dumbbell Incline Presses with 75 percent of the weight you use normally. Move straight to Dumbbell rows. Use 75 percent of your normal weight, and perform 6 repetitions. Rest 1 minute, then repeat the superset 2 more times.

Superset #2:

Now perform dumbbell chest presses for 8 repetitions, followed by 8 chinups. Just as in the first superset, rest 1 minute aftere each superset, but no rest between the exercises. Perform 2 more sets and then move onto superset #3.

Superset #3:

Start off with a set of close-grip pushups followed by dumbbell Rear- Deltoid raise. Perform 10 repetitions for each exercise. Perform 2 more sets. This whole workout should not take you more than 20 minutes. Make sure to use a challenging weight, can keep moving. If you let your heart rate drop too low, that means you’re resting too much. Once 1 minute rest periods become too easy for you, drop the rest periods down to 45 seconds.