You’re surrounded by nothing. Stuck in a house or hotel, miles from the  furthest gym.

Perhaps visiting the in-laws, or a seminar in Independence, Ohio (trust me, I’ve been there), but you still want to do a fat burning workout.

You can’t even go for a walk because its a) raining, b) snowing, c) there are no sidewalks (hello Independence, Ohio).

So what can you do?

A bodyweight cardio fat burning workout to the rescue. Some other trainers might call it metabolic conditioning, and sure, you can do similar workouts with kettlebells or even  dumbbells, but those implements can’t help you now because you are stuck in the middle of nowhere with now way out.

The only “equipment” you have is your own body, but all they taught you in gym class was how to do crunches, pushups, and flexed arm hangs. And you aren’t doing that from the doorframe here in the doubletree.

Fortunately, I’ve spent my entire adult life researching wild workouts, exotic exercises, and bodyweight movements. My bodyweight exercise obsession all started back in college, when I came home for a Christmas break in my freshman year, and had no ride to the gym, or even the money to afford a day pass.

So instead, I went through all of my old issues of Men’s Health magazine and put together a list of every body weight exercise I could find. Eventually, I stumbled across a workout that wasn’t full of crunches, situps, and plain old pushups. I somehow managed, at the age of 19, to figure out a bodyweight circuit that was tough, worked the entire body, and didn’t require equipment.

Fast forward fifteen years later, and I’m still on the hunt for more bodyweight workouts. You’ve probably used one of my bodyweight challenges from Men’s Health magazine, or found one of my workout videos on youtube.
This fat burning workout video below is probably my most famous, the no-equipment 5 rounds of 5 minutes bodyweight workout program. You don’t need anything – other than your own bodyweight – to get an amazing full body workout, anytime, anywhere.

=>

You don’t need to be outside to do this bodyweight cardio fat burning workout, but hey, it doesn’t hurt to be out in the sunshine, getting a glorious sweat on with this intense bodyweight workout.

A minute of bodyweight exercises doesn’t sound like much, but seriously, when you get down to the brass tacks, it sure is a heck of a challenge. I’d love to know what you think of this workout and other ones like it. I have dozens of interval-type workouts that don’t require you to sit on a stationary bike or use a treadmill.
And you absolutely have no need to ever suffer the ‘dishonor’ of slow boring cardio ever again.

Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX exercises, etc.), there are far too many fun workouts out there that can help you burn fat without the need for expensive, overcrowded gym memberships.

That said, you can also do a tremendous workout in a hotel room (even in Independence, Ohio), in your in-laws living room, your backyard, the park, or even your office (but you’ll want to shut the door, of course).

Bodyweight cardio fat burning workouts to the rescue.

For over 101 bodyweight exercises plus more bodyweight cardio and a 6-month bodyweight workout plan, get the Ultimate Bodyweight Exercise deal here.

=> http://kmc12345.turbulence.hop.clickbank.net/?page=101BodyweightExercises

You’ll be able to burn fat with bodyweight exercises anywhere,

Craig Ballantyne, CSCS, MS

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Katrina’s comments

I am a huge proponent of keeping workouts simple and using short and intense workouts rather than long slow cardio. This allows you to get a great workout without any need equipment. Gotta love that!

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He also does help to dispense myths about isolating muscles, to get lean and strong you want to use as much muscle as possible and not isolate.

Here is a video montage from Street Films with video from the 2010 Bike Month:

One of these years I am going to do the Five Boro Tour:

“Taking place the first Sunday in May each year, the adventure starts in Lower Manhattan. The ride heads north through the heart of Manhattan into Central Park and continues on to historic Harlem and the Bronx, returning south along the East River on the FDR Drive. From there it crosses into Queens and then Brooklyn, where cyclists take over the highway before making the thrilling climb up—and down—the Verrazano-Narrows Bridge to Staten Island. The route is 42 miles, mostly flat except for the bridges.”

Although, I generally prefer biking with less bike traffic (the irony) it does sound like fun to ride on the highways and bridges without any car traffic. I did get to that once on 5th Ave before the Veteran’s day parade…I was meeting a friend and got lucky with timing…the police were blocking off the traffic for 5th Ave at 57th St and I asked if I could go and they allowed me. It was pretty awesome!

There’s a club you should join.

It’s called The Insider’s Club.

It is that club whose membership is based only on what secret goodies the members possess.

In our case, this is the Fatloss Insider’s Club. Only those in the know can join…. freee to them of course… : )

So, if you want to get rid of some lbs…

FATLOSS TRICK 1
Eat Pizza?

Today I went for some New York-style pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow I will feel LEANER.

What the what?

I had to set up my body for this bit of metabolic trickery of course. You cannot just “eat pizza” and shed the pounds… I wish you could!

But my personal System for fatloss not only “allows” pizza (and all my other favorite foods)… it DEMANDS that I eat it.

Here’s another true story: I blew off my “feed meal” (that’s what it is called in my System) four days ago. I have been on a massive fatloss roll for weeks now and frankly I just did not feel like eating a lot.

That’s another benefit of my System… it really cuts your appetite and food-cravings down.

Anyway, the next day in the gym I fell on my face! I was weaker and not any leaner. I went home, ate literally about 6000 cals and presto: Leaner than ‘ever’ the next day and ready to train hard.

Learn how to use this System here:

http://www.jonbensonfitness.com/go/kmc12345/eodd <– click.

FATLOSS TRICK 2
The 10-Minute Cardio Trick

If you want to just get into good heart health, you only need GXP Cardio (covered in the System mentioned above) 2-3 days per week for 9-15 minutes. That’s it.

However if you want to use “smart cardio” (not long, boring cardio) then you need a bit more. Just a bit.

It’s my 10-minute trick.

Start with just every other day. Then move to 4 days… and then 5.

If you are pressed for time, this is ideal. Even if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat. Just make sure your heart rate is only about 65% of your max… in other words, you are not breathing super-heavy at all, but you are working up a sweat. That’s it.

10 minutes ‘before’ lunch. Just cut your lunch hour short by 10 minutes… that’s all. You don’t sweat enough to need a shower… don’t worry. Walking stairs works great, or walking outside… be creative!

Then 10 ‘harder’ minutes about 2 hours before you go to sleep. Get your heart rate up to where you are breathing a little harder.

That’s it.

You can even start with just two sessions of 10 minutes (morning and night) if lunch is out.

FATLOSS TRICK 3
Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I want you to replace some of your carbohydrates (starch like rice, potatoes, etc.) with healthy fats like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats above actually help your body get rid of its fat-stores if you decrease carbs.

I have the plan laid out for you. More here:

http://www.jonbensonfitness.com/go/kmc12345/eodd <– click.

FATLOSS TRICK 4
Think Resistance

Far better than cardio will ever be. That would be resistance training.

Either weight training or in-home resistance training using bands and bodyweight. Studies confirm what we fitness pros already know: Resistance training not only sculpts the body (cardio cannot) but it also burns 9-12x more bodyfat over the long-term than cardio.

But you need both. And both cardio and resistance training (in-home or in the gym) is worked into my book “7 Minute Body.”

You can get it when you pick up “Every Other Day Diet” for 75% off-retail… it is all detailed here…

http://www.jonbensonfitness.com/go/kmc12345/eodd <– click.

Welcome to the Club!

Yours In Fitness,

J O N   B E N S O N

P.S.  I’m still giving away “Radical Fatloss Blueprint” along with EODD for a few more days. And I’m giving a lucky few the chance to pick up the Supplement-Kit that comes with Radical Fatloss for almost 100 bucks off… the video and details are here:

http://www.jonbensonfitness.com/go/kmc12345/eodd <– click.

Sorry… EODD Readers Only…. so pick it up today.

Honestly, I haven’t made much progress and my eating habits have definitely gone downhill (biking downhill is way more fun). I also just got tired of biking in the cold especially when it is cold in the house.

Spring has finally sprung….biking is far more pleasant when I don’t have to have thick layers on every part of my body. I set the goal of doing at least 50 miles this week.

There were two challenges in reaching that goal this week. First, early in the week I noticed my gears weren’t changing easy and my pedals would lock up…not very safe. My bike needed a tune-up. Second, Monday night was spent in the ER…my husband had a kidney stone.

Sunday being the first nice day…we biked through Central Park and got a blanket and hung out for a while in the park and biked home. Monday I biked to work and back. Going home was definitely more challenging.

NYC East Side Greenway

After spending all night in the ER, my husband and I both called in sick and slept all day to catch up on our missed nights sleep. We woke up about 3 PM…the weather was still nice!!! He was feeling better, we took advantage and biked again to Central Park and hung out for a while.

At that point I was at 44 miles. My body needed to rest…it would not have been a good idea to bike on Wednesday. I remind myself regularly that over-training is worse than under-training. Over-training leads to injuries and going backwards in your fitness.

It was just as well, so my husband took both bikes to the shop (we go to Tread Bike Shop). And I hoped to get the bikes back soon enough to get the remaining 6 miles in on Saturday. And hopefully the weather would cooperate.

My husband picked up the bikes on Friday and Saturday turned out to be beautiful.

To add extra challenge, I wanted to do “Snake Hill”. Snake Hill is 3/4 of a mile long, winding, and VERY steep. NO ONE rides up it casually. You absolutely need to know what you are doing or you won’t make it.

I have rarely seen other bikers riding up it. I’ve seen plenty bikers riding it down. I occasionally notice comments from the drivers in cars who are impressed that someone is biking up the hill.

Before I worked in place that was so bike friendly to commute to, I used Snake Hill to get a short high intensity workout. Remember, short high intensity workouts are more effective (9 times as effective) than long, low intensity workouts. I didn’t have a lot of time after coming home from work, so it was an excellent option.

This was the first time I’ve biked up Snake Hill since at least the fall. I was expecting it to be challenging. I was actually pleasantly surprised and it was far less challenging that it has been in the past.

I wanted to do it again!

I always rest at the top…though after the first time, I needed minimal rest. The second time was definitely harder and I needed more rest at the top.

This is a good sign…I am going to a personal growth camp in 3 months. I have heard that this camp will be extraodinarily physical. It is encouraged to be in excellent shape with youget there. So I am not as far behind as I feared.

Good thing I bike to work.

My goal is to do at least 50 miles next week too.

And right now they are having a sale:
Use coupon code AF310 to get 10% off your order (no minimum purchase) – valid thru 5/3/09

I am very happy with the winter gear I got from them: lined pants, lobster gloves (these were awesome), booties, and balaclava.

This is a no excuse workout. Who doesn’t have 10 frickin minutes? When I go to the gym I often do short circuits like this. Now I should go to the gym more often than I do and this is a way to have zero excuses!!

While I bike, weight-lifting exercises are still more metabolically beneficial (meaning they burn more fat than the biking). My justification is that I can do WAY more biking than weight-lifting. I’ve done as much as 80 miles in a week (approximately 8 hours of biking) and I think those weeks…I don’t really need the weight lifting. But the weeks the weather is bad, or there are other issues with biking…this is an AWESOME alternative.

This is really BIG news. My partners at Prograde are turning 4 years old!

Well, their business is

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Yours in health,

PS – Prograde actually turned 4 years old on April 17th, so there’s a good chance they may end this HUGE sale at any time. Be sure to stock up on all your favorites NOW while there’s stil time.

To get your personal 14.44% off coupon code just click here == >  http://metamorfitness.getprograde.com/specials.html