Craig Ballantyne – 7 Questions and Answers About Turbulence Training

November 8, 2008

In Part 1 of this Turbulence Training overview, I outlined how Craig came up with this extremely time efficient fat loss workout back in graduate school. I also talked about my misconceptions about how this workout worked, who it was geared toward, etc. Here is the part where I ask Craig some questions. I am very grateful that he took time out his busy schedule to give some detailed answers. I will also give women a link to get his report on “Burning Stubborn Female Fat” & guys a link where they can download a way to “Burn Fat and Retain Muscle” at home with only dumbbells and bodyweight.

bodyweight butt exercises

[In this video above, Craig shows how to do bodyweight butt exercises. He goes from the least advanced to most advanced movements. At the end he explains how to do different variations. Click the video above and you will be taken to a page with quite a few of his instructional videos. Great info!]

Time For the Questions and Answers…

Question 1: Is This Workout Great for Women Who Want the Sleek “Hollywood Look” (Jessica Biel, Jessica Alba, etc.)?

I’ve actually worked with a hot, young up and coming actress named Rachel Nichols, and using Turbulence Training we helped her do her first chin-up ever. And she remained sleek and sexy, of course. You’ll see her in the upcoming GI Joe movie.

Question 2: Can Guys get the Ripped “Fight Club Look” With TT?

Ah yes, the Tyler Durden physique…Brad Pitt did an amazing job with that one.

But clearly, this is not your bodybuilder’s type of physique. Nor would a bodybuilder be able to move like Pitt did in that movie.

That type of lean, wiry, low-body fat body and performance is achieved only through athletic type training – using bodyweight exercises and sprint intervals – just like those in Turbulence Training. You’d almost call it a “dangerous” physique. The type than any other alpha-male wannabe would look at when you’re at the beach with your shirt off, and think twice before crossing your path.

Question 3: How Can Someone Get a Complete Workout in That Short of Time?

Most people don’t know it, but you can get a full fat burning workout done in just minutes. The great thing about resistance training and interval training is that they are efficient.

For example, three sets of a resistance training aren’t 3x’s as good as one set. And doing three exercises per bodypart isn’t three times as good as doing just one exercise. You can get a lot of results with just a small amount of volume, provided you work hard and intensely.

Plus, if you use “non-competing” supersets, like the ones in Turbulence Training, you can cut your resistance training session in half. And finally, interval training has been shown to help people lose more belly fat in half the workout time of a regular cardio program.

Question 4: But Wouldn’t Longer Still Be Better?

Before we even get to exercise, we have to make one thing clear, and that is, “Diet is more important for fat loss than exercise”.

That’s why you can have someone with a good fat burning diet who works out just 10 minutes per day get more results than someone who works out 2 hours per day but has a terrible fat burning diet.

As for exercise, you have to remember that the whole point of a workout is to stimulate the body to respond by burning fat, or building muscle, or improving cardiovascular fitness, or all three.

The art of designing workouts is about getting the maximum response with the least amount of exercise.

Most people overdo it. They end up with redundant exercises, doing extra repetitions that aren’t needed because the muscles already have been stimulated enough. So they are just wasting their time.

And what’s worse, is not only does excessive exercise not add to results, but it can lead to overuse injuries. That’s why runners and high-volume bodybuilders are hurt so much. Too much stress on the muscles and joints by doing the same thing over and over and over again.

So while, yes, in some cases doing more will help, at some point you have to draw the line and say enough is enough.

Question 5: Won’t People Lose Muscle Mass With Such a Short Workout?

No. It’s actually a lot harder to lose muscle mass than most people think.

As long as you are training with enough intensity, and not starving yourself, it’s hard to lose muscle mass. You almost have to be bed-ridden, or chronically and severely restricting calories or doing excessive aerobic exercise to lose muscle mass, providing you’re not on the juice to begin with.

Question 6: I’m an Advanced Trainer, Will Such a Basic Workout Work for Me?

Let’s define what “works” means…if you want to lose fat and get lean, it will work for you. If you want to bench press 400 pounds, no it won’t. If you want to step on stage as a fitness competitor, than no, you’ll need something extra as well. But if you want to lose that last 10 pounds and be able to see your six pack, then yes it will work. It depends on your goals.

Question 7: You Are Looking Ripped. What Does Your Workout Look Like These Days?

 My workouts -> I follow my Turbulence Training programs. Some days 3 times per week, some days 4. I don’t do much sprint interval training, just the lifting. More bodyweight circuits as my choice of keeping body fat low.

Craig…thanks for the Answers. I know the readers of my site appreciate it!

Summary:  I have only made my way thorough 1/2 of the Deluxe Edition and I’m picking up quite a few techniques to implement into my training. Things like the bodyweight circuits “look” too simple to be effective. I did this workout in my small apartment earlier this week and it kicked my butt! One of my big dreams is to travel the world with my girlfriend and spend 3-4 weeks in various foreign countries. With the knowledge I’ve learned from Turbulence Training, I know I can get an amazing fat burning workout no matter how Much or how Little equipment I have.

2 Free Reports to Give You an Idea of the Workout Structure

Don’t discount these just because they are free. They will be valuable to you. Craig gives away info that others charge money for. I really respect him for that. He runs a great business…in that he helps masses of people for free and charges a small amount for people who want to get really in depth info. Remember to bookmark his Turbulence Training Video Page as well. It outlines a few different workouts and exercises that you will want to refer back to.

turbulence training for womenHere’s Craig Ballantyne’s free report The 5 Secrets to Burning Stubborn Female Fat and Lose Inches. 

This is a sample Turbulence Training workout that is focused on how women can boost their metabolism.

Instead of wasting another $5 picking up a mainstream fitness magazine…download this for free and implement these techiniques instead.

Turbulence Training Workout for Men

This is a sample Turbulence Training workout for men, called How to Gain Muscle and Lose Fat.

This report outlines a workout that simply uses dumbbells and bodyweight exercises to get lean and maintain or gain muscle.

Even if you have all the time in the world to go to the gym, that may change at some point. and this knowledge will come in handy.

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 25 comments… read them below or add one }

Andrew R November 8, 2008 at 6:20 am


Awesome outlook on fitness!! My training buddy has been bugging me for months about spending too much time in the gym. After Rusty opened my eyes to HIIT, I managed to cut that time down.

I can honestly say that I’m going to try Turbulence Training and I can’t wait to see the results! By the way, the name of your book is perfect because it seems to be what everyone is looking for these days… losing fat and gaining muscle.

Thanks guys!

All the Best,

Andrew R

Paul November 8, 2008 at 8:06 am

I pointed my wife at TT a few months back. She’d been going to the gym regularly and doing some running. She’s managed to loose some weight but was working her butt off but getting frustrated with her slow results. She did her first TT work out and thought it seemed pretty easy. She could barely walk for next 3 days!! She contacted the TT forum and Craig (the man himself) suggested reducing the sets and she’s not looked back since.

I’ve been using aspects of TT in my work outs for the last 3 months and have shifted another 16 pounds and am well on my why to my goal % body fat. Check out TT it rocks.

Methuselah - Pay Now Live Later November 8, 2008 at 8:13 am

The free videos are great – I will be checking out some of those ab exercises.

Caleb - Double Your Gains November 8, 2008 at 12:00 pm

Rusty and Craig,

I still rely primarily on sprint interval training (or stationary bike, or rowing machine, etc) for my cardio workouts — I think I’m going to have to try some of the bodyweight circuits.

The thing is — I’m always concerned about recovery from my strength training sessions as I’m focused mainly on increasing poundage–building high strength to weight ratio… so I don’t do many alternative cardio workouts because I want my recovery to be high.

Although — I do squeeze in a hundred reps of kettlebell snatches when I have the time and that’s a great interval cardio workout that I seem to recover pretty easy from.

All in all, GREAT info Craig and Rusty. I think these are the core principles most people are missing in their fitness programs (and the information they’re not getting from “mainstream” sources):

— Efficiency over volume
— High intensity strength training and
— Interval training routines

Thanks for doing this interview Rusty, and you too Craig.

Talk soon!

Helder November 8, 2008 at 2:45 pm

Nothing to add Rusty, Craig’s the men, i Love his philosophy, and it works, it fits anyone

craig ballantyne November 8, 2008 at 3:07 pm

Hey everyone, thanks for your comments. Glad this info is helpful.

Caleb, I agree, sticking with your current interval workouts might be best to avoid interfering with strength workouts.


DownSouth November 8, 2008 at 11:47 pm

“That type of lean, wiry, low-body fat body and performance is achieved only through athletic type training – using bodyweight exercises and sprint intervals – just like those in Turbulence Training. You’d almost call it a ‘dangerous’ physique. The type than any other alpha-male wannabe would look at when you’re at the beach with your shirt off, and think twice before crossing your path.”
Haha I got a good chuckle out of that one. Seriously, when I see some Brad Pitt wanna-be on the beach (well there aren’t any beaches around here..) that’s exactly what I think…
I guess givin’ off the idea of becoming the tough guy is a great selling point.

Yash November 9, 2008 at 10:03 pm

Thanks to Craig for the interview and the ebooks. I’m on his email list, just haven’t gotten around to using the routine since I have access to a gym now. Seems like a good workout to use in conjugation with periodization though, on the lighter cycles between heavier lifting, which is how i think i’ll use it.

Yavor November 10, 2008 at 6:09 am

This is awesome. I must say, nobody has an excuse not to train anymore. You’ve got so much free workouts and workout tips here. You don’t even need to use a gym – just go to the site with the turbulence training videos and choose the body weight circuit and you are good to go.

I am off to do a body weight circuit…

karie November 10, 2008 at 8:20 am

i have downloaded all of these workouts but have yet to actually do them. i’m having a hard time grasping doing shorter more intense workouts (retarded i know) what i want to know is how perfect diet has to be to get away with working out only 3-4 times per week???? could i still get away with a weekly cheat meal? also, i wish you could post something about the bodyweight circuits he mentioned b/c i’m tired of sprinting and would like a change.

Yavor November 11, 2008 at 3:38 am


here is an action plan for you:

1. Choose the workouts you are going to do. Get out a sheet of paper or a notebook and write the workouts down so you don’t have to read them off the computer screen.

2. Decide when exactly you are going to train. Then do it.

3. Decide what exactly your eating plan is going to be. For example I fast on Tuesdays and Thursdays cause on these days I don’t weight train and on weekends there is too much food around. Just choose a plan and stick to it.

4. Set up a deadline – for example 4, 6, or 8 weeks from now. You cannot be super strict all your life, but you CAN be for a few weeks.

5. Get to it!


Tom Parker - Free Fitness Tips November 12, 2008 at 6:25 pm

Definitely agree with the answer to question 4. Diet is key. When I was younger I could pretty much eat what I wanted and stay lean. However, when I started Uni and carried on eating what I wanted and drinking quite a lot of alcohol, I noticed a little pad of fat developing on my stomach. Nothing significant but enough for me to notice it had appeared.

In the last year I have really improved my diet. I still have quite a way to go but I’ve noticed a lot of the fat that was just sitting there throughout most of University has now gone away.

Lorna November 13, 2008 at 1:38 am

Wow, Craig! He definitely has one of the hottest bods (as do you, Rusty!). When you see some one else in such incredible shape, you gotta take his advice seriously!

Rahul November 13, 2008 at 5:39 am

Hi Rusty,

I’ve been reading your blog almost daily since I stumbled across it a couple of days ago. I am a total newbie to this physical training culture or at least the science of it but I’ve been doing cardio and gym for the last 4 months and totally loving the changes in my body.

I wanted your advice on shaping my body. Right now, I feel my back, chest and shoulders are fine (not big, but proportional) as are my legs.

However, my arms (and in particular forearms) look kind of thin and weak. I have a naturally stocky type of body with thin arms. What would you suggest to bulk up the arms and specially forearms.

Also, my chest is a little too big and it looks embarrassing if I go off the gym for a while. How do i actually reduce the chest (this would involve losing muscle as well as fat). One thing I could try is to concentrate on just the upper chest as you have suggested elsewhere, but what I really want to do is reduce my chest size rather than just shape it.

Apart from that there is a little bit of stubborn fat on the sides of my waist that just is not going. Actually, I have lost quite a bit of fat from my stomach and it’s reasonably flat from the front, but my waist size is still larger than others who look fatter than me and have a bit of a paunch(which I don’t) , and this fat on the sides is just not going and so my body instead of going into a V sort of shape seems to start balooning out a bit on the sides of the stomach.

Anyway, hope I have been able to convey the problems. Do you have any specific advice on these?

By the way, great blog. Gives a very readable, positive sort of outlook to physical training and is totally inspiring just to read even though I may not actually follow everything you write. But i have started out on HIIT over last few days and am awaiting results.


admin November 15, 2008 at 4:31 am


It is funny…I run a fitness site, but my main goal is for people to get fit and look good without living in the gym. I also believe people can get ripped without supplements. Life is too short to become a gym rat (which I was in my early 20’s unfortunately).


Great endorsement! Craig has helped a ton of people hit their goals.


I completely agree with Craig on avoiding the spine compression ab exercises like crunches. You can get amazing abs from sticking with ab exercises that require the abs to stabilize against resistance…which is what all of those exercises require. Crunches will murder your back over the long term.


I liked the way Craig worded this as well. Anyone who watches the UFC knows that lean and wiry is a dangerous physique. Those are the guys that kick serious butt in the ring.


That is the way I’m going to use it as well.


I just read your TT post…I love the idea of before and after pictures! What a great way to get motivated to get in amazing shape. It is also a great testimonial to how well the program works. You can do it, buddy!


Take Yavor’s advice…he knows his stuff. The diet needs to be good to stay lean, but you be healthier in the long term.


Thanks for the compliment. What people can take away from this is that you can be lean and stay in great shape without living in the gym…in fact it can be a small part of your overall week. I would also like to add that you can enjoy good food and beer as long as it is done strategically (I eat pretty clean when it is just a “functional meal”…this allows me to drink beer and eat restaurant food when out with friends). You have to live!


I love hearing from new readers. It really sounds like you will do well once you get your overall body fat down. A lot of imperfections seem to vanish when you get that low body fat level. For now, stick with upper chest exercises, but really puch hard on HIIT…it will do wonders for your entire body.


joggs November 16, 2008 at 12:02 am

rusty i wanted to ask you a random question here. How many sets should you do for each body part and how much do you rest in between?

Gators November 16, 2008 at 11:34 pm

Rusty…many of your posts relate to exercising on a calorie deficit, whereas the free download of TT says craig likes the 6 small meals per day approach on approx a 2400 calorie diet…can you guys comment on the different approach to eating here? as craig says, 80% is all about having the correct diet so it’s pretty important to get this right! there’s no mention in TT as to not eating several hours prior to working out…cheers

Ramon November 17, 2008 at 10:06 am

Amazing article. Craig is a great fitness role model, as are you Rusty.

What would be a good diet for losing fat while turbulance training? Eating right seems to be my achilles heel.

payal December 5, 2008 at 3:43 am

im new here, and like most people have been juggling weight for a while now… a while being 15 years. I used to be a fitness trainer, teaching cardio kickboxing and high intensity Step classes. for 6 years. But i gave up that profession to start a new career, which was a desk job or where i was standing and teaching for 7 hours.
Anyway, i am now the mother of a 4.5year old, who has started realizing that her mum is Cute but Fat.
I dont have access to your systems, but can only download information off the net or this blog.

Its great to read all this information and has motivated me to give it a shot.

Any help or suggestions are welcome.
I am 33, 5 ft 2″ and 166 lbs.

Please help.



RockStar December 17, 2008 at 1:03 am

Hey Rusty,

Great post. Here’s a question. I’ve read lots of your posts and I noticed you’re not big on doing moves like squats, deadlifts, or training legs in general. But I heard that Turbulence training actually implements a lot of those lifts. How can you endorse this product when you are against many of the basic exercises that Mr. Ballantyne recommends?

BTW, correct me if I’m wrong but I do believe he recommends exercises like squats and deadlifts to be used in a superset fashion.


admin December 17, 2008 at 7:25 pm


I recommend that most people avoid deadlifts as well as squats. I like bodyweight training for the legs…basically through different forms of HIIT. Craig’s Turbulence Training has several different variations…none of them include supersetting squats with deadlifts. He encourages “non-competing” supersets…a way to get more work done in less time by working exercises that target completely different muscle groups and performing them back to back…it is just a way to save time. A few of his routines recommend alternating things like shoulder presses with dumbbell romanian deadlifts and things like that, but it is the principles that matter more than than the specific exercises. No need to do suqats or deadlifts in the Turbulence Training workout.

Hope that makes sense,


Dax January 1, 2009 at 3:52 pm

Hi Rusty, I also would like to know what you think about Gator’s diet question:

“Rusty…many of your posts relate to exercising on a calorie deficit, whereas the free download of TT says craig likes the 6 small meals per day approach on approx a 2400 calorie diet…can you guys comment on the different approach to eating here? as craig says, 80% is all about having the correct diet so it’s pretty important to get this right! there’s no mention in TT as to not eating several hours prior to working out…cheers”


Will March 25, 2009 at 3:00 pm

Im a 47 yo, 6ft 210lb truck driver. Im home daily, but work nights. my diet is terrible while driving 10 hours each night. Any tips or recomended sites. thanks

Reese - Exercise Ball March 21, 2011 at 8:00 pm

Hey Will,

I think the best thing you can do is clean up your diet. If you are working 10hrs each day it will be hard to get a good workout in. However, if you can get your diet in order you should be able to drop weight easily.

Jill March 15, 2012 at 10:04 pm

I just did my first TT circuit today, and though I was exhausted by the end, I loved it! I have 10 pounds of fat to lose to get to my ideal, and was wondering if I can do it more than 3 times a week until I reach my goal, and then back off once I’m at maintenance. Is doing 5X a week going overboard? (By the way, I’ve also cleaned up my diet, in case that’s a factor.)

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