This is going to be an in depth article about the workouts for the Turbo Fire Workout. As you might know, the TurboFire workout comes with 10 workouts, but these workouts are set up differently than other workouts. So let me tell you about how these Turbo Fire workouts work. Turbo Fire is split into a couple different series of workouts. You’ve got your “Fire” series and your “HIIT” series, there are also a couple sculpting/toning workouts and a stretch workout.
The number in each title designates the class length.
The “Fire” series:
Fire 30 Class/Stretch 10 Class – This workout consists of punching and kicking, but also involves some plyometric training. There is a great stretching session too.
Fire 55 EZ Class/Stretch 10 Class – This is the longest Fire class that you will be doing. This workout will bring you to a total sweat, helping you melt off that fat. There is also a stretching class following this workout to help your muscles and help you cool down.
Fire 45 Class/Stretch 10 Class – Along with the stretching workout at the end, you will be punching kicking and even dancing in this workout.
Fire 45 EZ Class/Stretch 10 Class – This will not be the same as the other fire drills, but you will still sweat like crazy in this workout.
The “HIIT” Series – HIIT (High Intensity Interval Training)
HIIT 15 Class/Stretch 10 Class
HIIT 20 Class/Stretch 10 Class
HIIT 25 Class/Stretch 10 Class
With all the “HIIT” classes you will be doing High interval training. Many of the drills that you will be doing are the Fire drills, but at a much more intense pace. Even though these classes are shorter, you will probably be more challenged during these workouts than any others.
Other Turbo Fire workouts:
Core 20 Class/Stretch 40 Class/Stretch 10 Class – Workout the Core with Chalene’s incredible ab routine
Sculpt 30 Class/Tone 30 Class – This is Turbo Fire’s Resistance course, you will be using the sculpting band for this workout.
Stretch 40 Class/Stretch 10 Class – Stretching is key! Make sure to do all your stretching classes including this one.
There is no reason why you should not see major results with the Turbo Fire Workout. Make sure that you are following the nutrition guide to maximize your results, but most of all…Have Fun!
There will also be an article coming soon about the Turbo Fire workout deluxe.
Studies have been done! Check this out! Australian scientists have done a comparison study on both interval and over-distance-workouts. Both workouts were done with the same average metabolic load. They found that interval training produced the highest levels of peak oxygen consumption, they also came to the conclusion that interval training was a more powerful stimulus for increasing aerobic fitness. Canadian studies found that interval training exercises built high levels of fitness quickly. (Journal of Science and Medicine in Sports 11: 287-290, 2008; Journal of Applied Physiology 98: 1985-1990, 2005)
Interval training will help you get faster results, and will help you burn calories far after the workout is done with. Interval training is the answer you have been looking for. So how do you start your own interval training circuit? Where do you start a interval training circuit.
You cannot target fat loss to one specific area on your body, it is very important to do abdominal workouts (which we will talk about), but it cannot be the only thing you do. You need to incorporate cardiovascular training, weight lifting, and interval training. You need to turn your body into a fat burning machine, and you do that by raising your lean muscle mass, because muscles burns fat. You also need to have a healthy diet, there are certain foods that can help you get your sexy flat abs, like foods with protein, and foods that are either whole grain or whole wheat. But let get to some of the reasons why strong flat abs are important, other than just looking good.
Yes, great looking abs go further than just skin deep, it’s not all about looking good. There are many health benefits to strengthening your core that will help you live a long and healthy life. If you are experiencing back pain, most the time it is because of the baggage you are carrying up front. Your back is supporting all that weight called your belly, or beer belly. Strengthening your abs will also help you with everyday activities. Just think about all the movements we do, twisting, bending, pushing, and pulling, we engage our core far more than we realize, and if we had a strong core than we would be less likely to injure ourselves. Belly fat has also been related to heart disease, the fat that surrounds our midsections is said to be the most dangerous fat for our hearts.
If you have a wall at your house (which you should!), do wall squats. Remember when you did wall squats in P.E. in elementary and high school, and how much you hated them. Well learn to love them! Hold out the wall squats for 30 seconds and then have a 10 second break, do this 3 times to start off. Make sure you are near a 90-degree angle and try to improve your time.
So what are some of the benefits that swimming provides for you? Swimming is great for your ligaments and joints, but unlike running where there is a lot of wear and tear on your joints, swimming has no impact. Swimming also has incredible health benefits for your heart and lungs. I like to hike a lot, but nothing has prepared my lungs and heart better for a hike like swimming has. The endurance that you get from swimming is amazing, thus making swimming an incredible exercise. Swimming also provides a full body workout. Your whole body is engaged in every stroke and kick, targeting every major muscle group of your body. The water provides resistance for your muscles, so you do get a great workout.
I want to talk to you about Interval Training. Interval Training contains both high bursts of energy and recovery times. There are many different ways people use interval training, some people do long bursts of energy and short recovery times, some people do shorter bursts of energy and longer recovery times, both are affective. No matter which form of interval training you chose, the goal is always to get your heart rate up with high bursts of energy and then bring your heart rate down with the recovery time, do it over and over again for around 20-30 minutes.
Which brings us to our second way to burn fat quickly. Muscle training! I am not talking about getting huge and bulky, so if your a woman or a man afraid to bulk up? Do not worry. Resistance training is a very important key to burning fat, because building lean muscle is the fastest way to burn fat. You do not have to use heavy weight or even use weights at all. Resistance training involves chin-ups, push-ups, lunges and squats; all those exercises can be done without weights. If you do end up using weights, you do not have to pick heavy weights. Chose weights that you can control, many people try to whip out reps like they were in a race…but slow and steady wins this race. For example, going down with a bicep curl is just as important as going up with a curl. There are times for pumping out reps, but slow and controlled repetitions will help your body burn more fat during and even after the workout is finished.
