Over the next 7 days you have a chance to make significant changes in your body. You can burn fat, build muscle, and lose weight. You can get closer to having ripped abs. You can improve your fitness. You can do all these things with your workout routine - and I bet you can even lose more than 1 pound per week. You can also get a haircut and buy some new threads - and these will help you look leaner if you've been making progress.

Now for this week's guidelines...

Monday
Do a strength & intervals workout. Use the basic exercises. Forget about isolation movements like curls and pressdowns, work your butt off with presses and rows. By using the basics, you can actually train your abs.

Tuesday
30 minutes of activity. Call up an old buddy and do something fun. Shoot hoops, kick the ball around, get out the mountain bikes, or take a jog. Get moving, sweat, and go home and grill some protein and vegetables. Now that sounds like a plan.

Wednesday
Another strength and intervals Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity.

You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

Thursday
30 minutes of activity. Repeat Tuesday night's plan. Only this time, take your girl instead.

Friday
The final strength and intervals workout. Do one extra set for the exercises in your first superset. For example, if you are using the original strength and intervals program, then you'll do an extra set of Squats and Chinups in this workout. This will make for a whole lotta turbulence goin' on.

Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets. Whether its your mom, or a personal trainer, or an old college buddy, get someone who is behind you 100% in your quest to gain muscle and lose fat. Check in with them, get support when needed, and give motivation back to them as well.

Sunday
30 minutes of activity. Plan, shop, and prepare. Pick up some almonds, jerkey, pecans, protein powder, apples, and pears. These are all great snack foods that you can take when traveling or keep in your desk at the office.

That's your 7-day guide to maximum fat burning in minimum workout time. Don't live in the gym, live your life by working out fast and showing off your new body and even your ripped abs.

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

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