Turbulence Training is a simple 20-minute workout plan based on Interval Training, easy to follow and time-saving for busy people.
It’s a 12-week program that you can repeat over again as needed as part of a healthy lifestyle and to keep fit permanently.
Here, you will find what the workouts and diet are like and the benefits, pros, and cons of Craig Ballantyne’s program.
Who Is It Suitable For?
By default, Turbulence Training is designed to be effective for everyone, men and women, particularly anyone with a busy life like students, dads and moms with kids, executives, and anyone who cannot or does not want to join a gym.
Since the training system is effective and time-efficient, it may be suitable for anyone, even people with plenty of free time but no will to waste it for no reason.
The program does not require spending countless hours in the gym performing tons of sets with time-consuming rests between them or boring runs of tedious cardio, plodding along in a street or treadmill for hours a week.
The workout manual details the exercises correctly, how to perform the movements, how long to rest between sets, the repetitions number, and so on, making it impossible even for a novice to make mistakes.
You should also check our Bodyweight Burn review.
What Is Turbulence Training?
Turbulence Training is a fitness protocol based on brief sessions of low and high-intensity bursts, starting with a warm-up and followed by periods of increasing intensity for each passing minute, from 30% to 80% of maximum effort.
These bursts are then followed by low-intensity 2- minute periods at 30% of the effort.
This cardio strategy is a long departure from the boring, slow treadmill of old. It can be done in conjunction with high-intensity bodyweight workouts or even low repetitions weight training if you like it.
This approach will result in fat loss and lean muscle growth in a very efficient and time-effective way.
Craig Ballantyne did not just come up with this training out of the blue, but he tested it over and over with his clients over a long time, keeping detailed logs of the responses to different kinds of workouts over a vast range of people, men, women, young and old.
These demanding but straightforward workouts completely differ from mainstream fat loss and lean muscle literature.
The usual mantra goes along like this: to lose weight, perform high repetition sets, run for hours, and spend countless hours in the gym to gain muscle.
Unfortunately, this kind of approach has been proven often to lead to staleness and even overtraining.
Another common misconception held across the gyms and in the fat loss industry is that you have to commit yourself to hours of tedious, slow-paced cardio to shed fat.
Turbulence Training Workouts
The program workouts were designed to employ simply one’s body weight, performing super-sets of 2 exercises each back to back without rest, followed by 30-second rest for beginners and less for advanced.
The supersets would be repeated two more times for a total of 3 super-sets.
Such a workout takes 20/25 minutes, including the warm-up, and can be repeated three times per week, alternating workout A with a different workout B every other time for 12 weeks, then followed by a week of rest before starting the next cycle.
The minimal rest between super-sets coupled with 8-rep bodyweight calisthenics positively impacts the body’s natural response to growth, enhancing metabolism, and burning fat while gaining lean muscle.
According to the author, heavy resistance and low reps burn more calories than light resistance and high reps.
Craig Ballantyne states that strength training with a low rep range is the key to fat loss, apart from proper diet, of course.
Most fat loss programs do not even consider strength training; instead, they rely only on low weight/high rep sets.
However, while heavyweight and low repetitions have their place, mixing high with low has been proven to work better for strength and fat loss through a method called non-linear periodization.
Mixing repetition ranges has been proven many times to prevent adaptation and stagnation, eliciting faster and sustained responses without plateaus.
So this restriction to 8 repetitions or less may be a limiting factor in the Turbulence Training bodyweight or free weight protocol.
It would be best to use higher repetition ranges with lower resistance in conjunction with heavy weights and low reps for optimal results.
As for the schedule, the Turbulence Training bodyweight or free weight workouts should be performed three times a week, alternating them with Interval training workouts for the remaining three days.
Rest periods are kept to a minimum to maximize time efficiency and boost metabolism.
Craig also stresses the importance of warming up before a session and stretching the muscles you just worked out at the end of it.
Turbulence Training Flexibility
Turbulence Training can be considered not just a fat loss program but a complete fat loss and lean muscle strategy to reorganize body composition in a fraction of the time required with traditional, outdated methods.
The Turbulence Training approach advocates, besides bodyweight workouts, Interval Training running, based on a specific schedule of running sessions structured by the minute for 20 minutes, alternating warm-up, easy, challenging, and cool-down phases seamlessly and in different formats, depending on the level of fitness.
This constant alternation of hard and slow running is more effective than the traditionally slow, boring running, skyrocketing metabolism, and complementing the bodyweight workouts.
What Results Can You Expect?
It is interesting to note that the program has received praise from many people who have followed it. Most are impressed not just by the program’s effectiveness for losing fat but also by the speed of results and by its simplicity.
However, while effective and simple, Turbulence Training is NOT easy. The three weekly workouts of Strength and Interval Training are short but demanding.
On a side note, Craig Ballantyne goes to great lengths to ensure you have yourself checked in and out by a doctor before you start the program.
The program is completely natural and healthy but very taxing on your CNS and heart. Hence, he recommends making sure you have the green light from a doctor first.
This is a workout program that busy people could use with little time to spare, but it also turns out to be not just time-saving but also practical.
About Craig Ballantyne
Craig Ballantyne is a Certified Strength and Conditioning Specialist (CSCS), author for many fitness magazines. He had a job as a researcher at McMaster University in Hamilton, Ontario, Canada, spending up to 16 hours a day working.
Worried about losing his fitness levels and with little time to spare, he scientifically developed a training system to reduce fat and increase muscle.
He developed concise but highly effective workouts that you can perform at the gym and home or anywhere.
Turbulence Training PDF And Components
Turbulence Training comes in digital format, meaning you can download it immediately without waiting for CD deliveries. The program is split into several parts in addition to the main PDF training ebook.
- The main 76-page manual is complete with all workouts and schedules.
- MP3 audio on workouts and fat loss for those who like listening, not reading.
- A bonus 4-week bodyweight-only workout.
- Another bonus – a fat loss hybrid workout combining both bodyweight and free weight exercises.
- A 30-day fat loss guide.
- Turbulence Training Nutrition Guidelines for Men & Women.
- 60-day money-back guaranteed.
The Bottom Line
The idea behind Turbulence Training is to lose fat while keeping lean muscle in a fraction of the time required with traditional methods.
It advocates precisely the opposite of what most people do for losing weight, slow, and time-consuming workouts. Turbulence Training does not require endless gym sessions, marathon cardio, or gym equipment unless you want to.
Instead, the workouts can be implemented at home or anywhere simply by using your body weight and the Interval Training protocol to boost metabolism and spur fat loss.
In short, Turbulence Training is a time-effective fat loss and lean muscle workout program for everyone, particularly people with limited time, a busy lifestyle, or anyone who does not want to live in a gym.
Jay always had a passion for fitness. A former skinny guy, he built himself 35 lb of lean muscle over the years using different training strategies, going through failures and eventually succeeding, and now wants to share his knowledge with those who value fitness as a way of life (See all posts by Jay Fielding).