Some of you may be familiar with density training. If not, then here’s a little primer: the idea is to perform more work in a shorter period of time. You can do this 2 ways:

• Try to perform more repetitions within a given time frame
• Try to perform the same amount of repetitions, faster

So, for example if you were able to perform 100 pushups in 5 minutes, your goal with the first method would be to perform 101 pushups in 5 minutes. However, if you’re using the second method, you want to perform those 100 repetitions in 4 minutes, 59 seconds.

Either way, you’ll be working harder, hence boosting your metabolic rate and burning bucket loads of fat (well not, REALLY bucket loads, but you get the point!).

We’re going to focus on the first method and try to perform as much work in 12 minutes time. Here are two workouts to get you started:

Workout A:

• KB Swings, 15 reps
• Feet Elevated Pushups, 10 reps
• Gorilla Chins, 5 reps

Workout B:

• KB Front Squat, 15 reps
• Dips, 10 reps
• Pullups, 5 reps

For each of these workouts, set a timer for 12 minutes. Move through each exercise, completing all repetitions as suggested. Rest as you wish, but the time will count against you. Do not stop the timer at any point. The idea is to complete as many rounds as possible.

So for example, in the first workout, the timer stopped after your 6th round. On your 7th round, you were in the middle of pushups. You did 5 pushups. So count the rounds you performed, PLUS the additional repetitions for each exercise. Each round has a total of 30 repetitions. So 6 rounds means you did 180 repetitions. Plus, you did 15 KB swings and 5 pushups. So your total score for that workout is 200.

For next week, your goal is to achieve a score of at least 201 repetitions. If you pushed yourself hard in the first week, getting a few extra repetitions in will be tough. It’s not uncommon to see a DROP in performance in your second week. I have no idea why this happens, but it happens.

As you get used to these sort of workouts, things start to get interesting. You start to look at how to score higher by modifying the order of the exercises. For example, if you feel that KB Swings are the easiest and require the least amount of energy, you might see if putting it at the end of the circuit might help you increase your overall score.

Craig Ballanytne, creator of Turbulence Training actually came out with a whole slew of 12 minute workouts a few months back. Now he has a set of 19 DVD’s that he’s selling for $299. I believe it’s certainly worth the price. And it sucks that I’m not allowed to reveal to you the exact workouts in the DVDs.

But trust me, they’re tough, and they’re unique. Craig always comes up with the greatest stuff! Anyways, I’m trying to get him to drop the price by a $100. I’m pretty sure he’s going to do it. But if you’re interested, you can be one of the first ones to know when he does.

All you have to do is sign up to the list below, and you will certainly have the opportunity to grab his DVD set at the discounted price. On top of that, if you sign up today, I’ll send you set of absolutely free Turbulence Training workouts. This will help you get started on your fat burning plan.

Simply enter you name and email below:

Tags: 12 minute circuit, craig ballantyne, tt abs, turbulence training, weight loss circuit