Even if you don't have a personal trainer, access to a gym and more than four hours a day to work out like the contestants on "The Biggest Loser" do, you can use the workouts. In addition to official workouts on DVD, such as "Bootcamp" "Cardio Max," and "Power Walking," trainers and contestants from the show share workout tips online. "The Biggest Loser" contestants transform their bodies with a combination of intensive cardio sessions and circuit training. Use these successful techniques for your home workout.
Step 1
Add power walking to your exercise schedule. Taking a power walk burns more calories than a regular walk, and this is one of "The Biggest Loser" workouts that nearly anyone can do. Walk at a brisk pace with good posture, head up and shoulders back. With each step, swing your opposite fist up the the level of your shoulder. Increase your walking time each week, aiming for at least one hour each day.
Step 2
Perform circuit training three times a week. Start with light dumbbells and body-weight exercises such as pushups from your knees, squats, overhead presses, one-armed rows, wall sits and triceps dips if you're a beginner. Create a rhythmic pace and perform each exercise eight to 10 times with only 30 seconds rest before beginning the next exercise. As soon as you're able to, perform two circuits each workout and then increase to three circuits.
Step 3
Increase the intensity of your aerobic workouts. Break a sweat every time you exercise. If you use a cardio machine such as a treadmill, exercise bike or rower, increase the incline setting or the resistance. Try sprinting on the treadmill, suggest "The Biggest Loser" trainer Bob Harper. The harder you work, the more calories you burn -- this is a key to using "The Biggest Loser" workout successfully to lose weight. If you can carry on a conversation, you aren't working hard enough.
Step 4
Start with level one if you use one of The Biggest Loser Workout DVDs. Use the low-impact version of any movements that you aren't able to perform. High-impact moves such as jumping include a beginner's alternative. Continue with level one until your fitness level improves and progress to each of the next workout levels as you become confident and stronger. Use the DVD workout at least three times a week to make consistent progress.
Step 5
Schedule your workouts as commitments and stick to your schedule. Most people's lives don't allow for the four to six hour a day training commitment that "The Biggest Losers" stick to during the competition. Gradually increase your workouts to one hour a day of aerobics, five to six days a week and three 20 to 45 minute weight training sessions per week.
Tips and Warnings
- Rapid weight loss tends to make maintenance more difficult. For people who aren't morbidly obese and under a doctor's supervision, combining a low-calorie diet with over four hours a day of intensive exercise may carry a risk of losing lean tissue, dehydration or nutritional deficiencies. Contestants on the show eat a calorie-controlled diet that emphasizes lean protein and fiber at each meal. Cutting out processed foods and prioritizing high-quality nutritious foods helps to fuel your workouts. A rowing machine provides an aerobic workout without your having to support your weight with your legs, Harper says. This is a valuable alternative if you're obese or have joint problems. Consult your doctor about exercise if you have orthopedic problems or other health issues that affect your ability to exercise.
- Consult with your doctor about any health concerns.
Things You'll Need
- Copy of a "Biggest Loser" workout on DVD
- Free weights
- Exercise mats
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