NBC's "The Biggest Loser" has helped more than 200 contestants decrease their waistlines. The television show's success is due in large part to the tough workouts designed by trainers Jillian Michaels and Bob Harper. Each week, these trainers challenge contestants to complete lower body, upper body, core and cardio workout routines.
Lower Body
"The Biggest Loser" contestants do a lot of body weight exercises. For example, a popular workout on the show is the static wall squat. You can do this exercise at the gym, at home or even in a hotel room. To perform the static wall squat, stand with your back pressed against a wall. Bend your knees and lower your body so that your thighs are parallel to the floor. "The Biggest Loser Fitness Program" recommends holding this position for up to a minute. Try three sets for more of a challenge. This exercise effectively strengthens your thigh muscles. Some contestants on the show perform this workout with trainer Jillian Michaels standing on top of their thighs.
Upper Body
An effective upper body workout is the bent-over row. This exercise targets the rhomboids and latissimus dorsi in the middle of your back. To perform the bent-over row, place your right hand and right knee on a bench for support. Keep your back parallel to the floor. Begin this exercise with a dumbbell in your left hand and your left arm extended toward the floor. Slowly raise the dumbbell to your ribs. "The Biggest Loser 30-Day Jump Start" recommends doing 12 to 15 repetitions before switching to the other side. Increase the weight of the dumbbell to increase the difficulty of this workout. "The Biggest Loser" contestants sometimes perform rows from a pushup position.
Core
The plank is a popular "Biggest Loser" exercise that targets the core muscles. To perform a plank, lie face down on the floor. Rest on your forearms and raise your body off the floor so that only your forearms and toes are supporting you. Keep your back flat. Try holding the plank position for a minute and repeat it two or three times. To increase the intensity of this workout, trainer Bob Harper suggests extending one arm out in front of you as you perform the plank. Try alternating arms throughout this workout.
Cardio
"The Biggest Loser" has a state-of-the-art gym with several high-tech treadmills. The treadmill is a piece of equipment that can give you a challenging cardio workout. According to the American Council on Exercise, a high-intensity, 30-minute workout on a treadmill can burn 400 calories. To increase the intensity of treadmill workouts on "The Biggest Loser," the trainers often push contestants to increase the speed or incline on the treadmills. The American Council on Exercise says that running in intervals of higher speeds provides an effective calorie-burning workout.
References
- NBC: NBC's Popular Series "The Biggest Loser" Launches Season 11
- My Trainer Bob: Bob Harper's Inside Out Method -- Core Challenge
- FitnessIdeas: Bent-over Row (Dumbbells)
- American Council on Exercise: Maximize Your Treadmill Workout
- "The Biggest Loser Fitness Program"; "The Biggest Loser" Experts and Cast; Maggie Greenwood-Robinson, Ph.D; 2007
- "The Biggest Loser 30-Day Jump Start"; Cheryl Forberg, Melissa Roberson, Lisa Wheeler; "The Biggest Loser" Experts and Cast; 2009
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