Depletion Workouts

If you want to build muscle and burn fat in only two short workouts per week of 20 minutes, then this is the most important training article you'll ever read. The Depletion Workouts are total-body programs using multi-muscle exercises to help you get results faster than ever.

The Depletion Workouts were designed for every man and woman who still doesn't have enough time for a 30 minute workout. However, the Depletion program requires more intensity from you to make up for a decrease in workout time. Are you ready?

Here's how the Depletion Workouts work. You are going to do a 5-exercise circuit, doing each exercise for 30 seconds straight, with absolutely, positively no rest in between exercises.

The Depletion Circuits break down like this…You'll start with a squat or a jump, then a push, followed by another squat, then maybe an upper body pulling exercise or a total body abs exercise, and then a single leg exercise to finish it off. So you will just rotate through that, again with no rest at all.

To get started you will do a very small warm-up. A simple two exercise superset of overhead squats and pushups are perfect. You'll still work every muscle of your body with just these two movements. Plus, you have no time to waste. Once you've done that, and then move on into the circuits.

The program consists of two workouts and you do each one only once per week. I know it doesn't sound like much, but you need to remember to go "all-out" in those two twenty minute sessions. You'll have a lot of fun while kicking your butt in these crazy workouts that will challenge you to do everything you possibly can, training only twice a week for twenty minutes.

The last thing I want to say is if you're doing pushups for example, and you have 30 seconds to do, but after 15 seconds you're dead tired and can't do anymore, then just hold the top position. If you're doing squats and you're tired, then just hold the bottom. It is important to just keep on going because this is only 20 minutes.

The workouts start with a standing total body explosive movement, and then move to a pushing exercise. After that it usually goes back to a lower body exercise - sometimes single leg - followed by another multi-muscle exercise and then a total body ab exercise.

After you've finished the circuit (with no rest between exercises), you'll go right back to the top. Rest as little as possible - or not at all - to get the most work done in the least amount of time. Push yourself hard (but safely, of course) because there are only two workouts per week. The mental part of this workout is just as hard and important as the physical component!

Now, I know what you're thinking. Two workouts per week and only for 20 minutes? You probably think that's not enough, I need more or I'm not going to lose enough fat.

But to be honest with you, if you combine your diet with those two workouts you'll experience incredible changes. However, I know that some people want a little more, so I'm going to give you a little extra. You can do a lower body and torso stability ball circuit. The Depletion Stability Ball Workout features the best posterior chain and torso exercises.

If you want, then you can add in kb swings at the end or you can finish off with 10-15 minutes of regular intervals and that could be a workout. Or, you can simply add the stability ball circuit to the end of one of the depletion workouts.

That's the depletion workout and is based on depleting the muscles of carbohydrates, depleting the muscle glycogen stores so that you burn more fat during recovery. This program is for those who do not have a lot of time, but want maximum results.

Learn More:

Learn more about fat burning workouts and fat burning exercises at TurbulenceTraining.com.

David Done works with DONE! SEO as a copy writer, specializes in promoting websites for highly competitive keywords like Fat Loss.