Do the Biggest Loser Workouts

Getting in shape and losing weight are both great steps you can take to improve your health and physical fitness. The biggest loser workouts can help you to increase your cardiovascular function, boost metabolism, build strength and coordination, and help you meet your fitness goals. Learning the exercises and workout plans are the first step on your road to a healthier you.

Steps

Learning The Basics Of Exercise

1. Warm up. Before doing any form of exercise it is a good idea to warm your body up. Warming up before exercise can help prevent injury and allow you to get a better, more effective workout. Keep the following in mind as you make sure your body is properly warmed up before exercise:
   • Gradually increase your heart rate as you warm up.
   • A simple warm up is to start walking and gradually increase the pace for ten minutes.
   • A basic warm up involves moving your body, focusing on increasing the range of motion and flexing or tensing muscles.
2. Maintain your target heart rate. An important part of fitness involves exercising your heart and cardiovascular system. Working your heart out can help boost endurance during any physical exertion. Try to get at least thirty minutes of cardio training in at a time and keep your heart rate in the fat-burning zone to make the most of your training.
   • Subtract your age from 220 to find your maximum safe heart rate.
   • Your target heart rate is 70-90% of your maximum heart rate.
   • A target heart rate is how many times your heart should be beating per minute during exercise.
   • Cardio exercises can include running, swimming, biking or any other activity that brings your heart rate up and keeps it there.
3. Balance your workouts. Beyond improving the strength of your heart with cardio you will want to balance the focus of all areas of your body. Make sure to equally train and rotate your focus between specific areas of the body to maintain a good balance of strength and flexibility throughout. Try focusing on the following areas of your body, using some of the basic exercises provided:
   • Sit ups, crunches, leg lifts, and planks can help strengthen your core.
   • Curls, rowing, and lateral pull-downs focus on your back and biceps.
   • Flys, chest presses, and tricep kickbacks and push-downs can strengthen your chest and triceps.
   • Squats, lunges, and calf raises can build strength in your legs.
   • Raises, rear dumbbell fly, and presses can all help build stronger shoulders.
   • Doing jumping jacks, burpees or squats for 30 seconds can boost cardiovascular levels.
4. Decide on strength or endurance weight training. Lifting weights can be a great way to add strength to your body and increase metabolism. However, depending on the amount of weight you lift and your total number of repetitions weight lifting can have different effects on your body. Decide if you want to focus on building strength or endurance and cater your weights to that goal.
   • Low repetitions with heavy weights will build strength.
   • High repetitions with lower weights will build endurance.
5. Cool down. Cooling down after exercise is an important part in working out safely. By cooling down you can help maintain flexibility and avoid injury. Always take the time to care for your body after a difficult workout to stay healthy and strong.
   • Gradually decrease your heart rate to one that is near your resting rate.
   • Stretch all muscle groups that you used during your workout.
   • Drink plenty of water after your work out.

Getting In Your Daily Workout

1. Do some jumping jacks. Jumping jacks are a great way to use your body weight and to work your heart and cardiovascular system out. Keep your core straight and control your movements as you perform at least 50 jumping jacks.
   • Stand up straight with your arms at your side.
   • Jump up slightly and move your legs outwards while bringing your arms up to touch over your head.
   • Slightly hop again and bring your arms and legs back in, returning to your first position.
2. Do crunches. Abdominal Crunches are an exercise that targets your core, allowing the muscles there to grow stronger. Having a stronger core can help to increase your sense of balance and protect your back. Try to do at least 15 crunches, engaging and strengthening your core.
   • Lay flat on your back, keeping your knees bent and your hands at your head.
   • Use your core to lift your shoulders up and away from the floor.
   • Bring your shoulders back down to the floor and repeat.
3. Perform some tricep dips. Your triceps are found on the back of your upper arm. Performing a tricep dip will engage this specific muscle and allow them to grow stronger from the motion. Try to perform at least 10 tricep dips with good form to work this muscle group out.
   • Place your hands on the edge of a chair or couch, keeping your knees bent at ninety degrees and your arms straight.
   • Lower you body down towards the floor, bending at the elbows.
   • Raise your body back up, using your triceps and repeat the motion.
4. Add some push ups. Push ups are an engaging total body motion that makes a great addition to any workout. Push ups mainly target the upper body but can also strengthen the core and legs. Aim for at least 5 push ups during this workout.
   • Start with your hands and feet on the floor, holding yourself up in a raised plank position.
   • Lower your upper body towards the floor using your arms, ending with your elbows at ninety degree angles.
   • Push yourself back up using your upper body and arms before repeating the movement.
5. Squat. You will want to include motions that target your lower body in your work out and squats are a good choice. Squats engage your legs, glutes, and quadriceps, increasing your sense of balance and building stronger legs. For this workout try to do at least 10 squats.
   • Stand up straight with your feet about shoulder width apart.
   • Bend at the knee and lower yourself down towards the ground. Keep your weight on your heels and your back straight.
   • Stand back up to the starting position and repeat the movement.
6. Do some lunges. Lunges are a simple movement that can target your lower body and build leg strength. Lunges will need to be done on both sides of the body, leading with one leg and then the other. Try to do 10 lunges on each leg during this workout.
   • Stand with your feet together and put your weight on your left foot.
   • Put your right foot back behind you.
   • Bend down until your legs are bent at ninety degree angles. Try not to let your front knee go in front of your ankle to protect the knee joint.
   • Stand back up and return to starting pose. Continue the move and then switch the motion, placing your left leg to the rear.
7. Perform some calf raises. Calf raises are a simple and effective move that specifically target the lower portion of you leg. Working to strengthen your calves can provide you better stability and balance. Work towards doing at least 10 calf raises during your workout.
   • Stand up straight with arms in front of you and your feet at about shoulder width apart.
   • Lift your body up by raising your heels into the air, balancing on your toes.
   • Return down to the starting position and repeat the movement.
8. Do toe touches. Toe touches are a challenging movement that will fully engage your core and can also help to strengthen your legs and arms as well. Aim for completing at least 15 toe touches during your workout.
   • Lay flat on your back with your arms extended straight up beyond your head.
   • Bring your arms and legs up, attempting to bring them together. Keep your back straight as you do so.
   • Return to the starting position and repeat the motion.
9. Work in rotating elbow planks. The rotating elbow plank is a movement that will engage your core and allow you to focus on your obliques. During your workout you should try to do at least 15 full rotating elbow planks.
   • Start in a plank position with elbows and toes on the ground with the core and back kept straight.
   • Dip your hips down to the left. Let your feet twist to follow the motion.
   • Return to the center position before dipping your hips down to the right.
   • Go back to your first position again and repeat the entire motion.
10. Hold a plank for 30 seconds. The plank is an excellent move to target your core and can also help to strengthen your upper body, arms, and legs as well. A static plank will require you to keep your core and back engaged and flat for at least 30 seconds.
    • Enter a plank position.
    • Hold the position for 30 seconds before relaxing the pose.

Using Your Spare Time To Workout

1. Know what to expect from the workout. The biggest loser has made available a quick, five-minute workout that you can use whenever you have some spare time. You won't need any equipment as the exercises only require your bodyweight to be effective. If you find yourself pressed for time or simply have a few minutes to spare try using this quick and effective workout to help you stay in shape.
   • Do each motion for 20 seconds.
   • Rest after each motion for 10 seconds.
   • Try to do as many repetitions as you can during the 20 second active phase.
2. Do some squat jumps. Squat jumps are an exercise that can target your legs and engage your cardiovascular system. The movement will use a large range of motion to work your quadriceps, glutes and raise your heart rate. Try to use proper form as you work to get in as many squat jumps as possible.
   • Start by standing straight with your feet at shoulder width.
   • Squat down until your knees are bent at ninety degrees. Keep your back straight and your weight in your heels.
   • Launch up from this position, jumping into the air.
   • Land gently and return to the starting position before repeating the movement.
3. Work in mountain climbers. Mountain climbers will raise your heart rate, exercise your cardiovascular system, and strengthen your arms, upper body, legs and core. It's a great total body motion that can allow you to get a good workout in a short amount of time.
   • Start the motion in an upright plank position. You should be on your hands and toes, suspending your core in the air.
   • Bring your right knee in and up towards your chest and return it to the starting position.
   • Raise your left knee in and up towards your chest before bringing it back behind you.
   • Repeat this motion alternating between right and left knees for the full 20 seconds.
4. Add hip raises. Hip raises will target your core muscles and allow you to fully engage them as you lift your legs up into the air. The motion itself is simple but it still offers a challenge and makes a great addition to this quick workout.
   • Lay down on your back with your arms out to the sides and legs straight up in the air.
   • Raise your legs and hips up as high as you can using your core.
   • Lower you legs and hips back down before repeating the motion.
5. Do high knees. High knees will bring up your heart rate and allow you build strength in your core and upper legs. Try to bring your knees up and down as quickly as you can during the motion while maintaining good form.
   • Start by standing up straight.
   • Quickly bring your right knee up to hip level and bring it back down.
   • Do the same for your left knee, raising it up and bringing your leg back down.
   • Repeat this cycle, raising your right then left knees as quickly as you can for your 20 second set.
6. Move to windshield wipers. Windshield wipers involve a simple motion that can be quite a challenge for your core muscle group. This motion can also help strengthen the legs to a degree. If you find the standard motion too difficult, try bending your knees inwards at a ninety degree angle or less.
   • Lay down on your back with your legs straight up in the air. Your arms should be out to the sides as support.
   • Slowly lower your legs down to the left side of your body before raising them back up to the center.
   • Repeat the motion, lowering your legs to the right side of your body and returning them to the center position.
   • Continue this motion until the 20 seconds have passed.
7. Do some yoga push ups. Yoga push ups are a more dynamic motion than regular push ups and will engage the entire body. You will be able to build both strength and flexibility during this movement. Focus on maintaining the proper form using the following motions:
   • Start in a push up position, resting on your hands, toes, and keeping your arms straight. However, for this motion you will start with your butt slightly raised up.
   • Lower yourself down using your arms until your elbows are bent at ninety degrees.
   • Raise your self back up, head first, keeping your back and butt low.
   • Extend your head up and lock out your arms to enter a cobra stretch.
   • Bring your body and head back down before rising once again to the starting position.
8. Work in ski jumps. Ski jumps are a complex movement that engages the arms, upper body, core and legs. Working to do as many ski jumps as you can during your 20 second set will help target your cardiovascular system as well.
   • Start in a push up position with your arms straight, resting on your hands and toes.
   • Keep your hands where they are and jump your feet out towards your left arm.
   • Return to the center position and jump your feet out towards your right arm.
   • Bring your legs back to the center position and repeat the whole cycle again.
9. Add a reverse bear crawl. The reverse bear crawl will help build strength and agility, utilizing many different muscle groups at once. The focus will be on your shoulders, triceps, core and legs. Try to move as far as you can using this motion to get the most from it.
   • Start by resting on your hands and feet, with arms straight and chest facing upwards.
   • Move your left arm backwards and your right leg inwards.
   • Walk backwards by bringing your right arm backwards and your left leg in.
   • Keep this walking motion going for your full 20 seconds.
10. Use the scissor exercise. The scissor motion will fully engage your core and legs to a great degree. Although the motion itself is simple it can be a challenging addition to your workout. Try to do as many repetitions of the motion as you can during your 20 second time limit to ensure that your core is fully engaged.
    • Lay flat on your back with your arms at your side, resting on the ground.
    • Bring your legs up into the air and keep them apart at about shoulder width.
    • Keep your legs in the air and cross your right leg over top of your left leg at center.
    • Return your legs to the starting position before crossing your left leg over your right leg.
    • Bring it back to the starting position and repeat the whole motion again.
11. Finish with the bicycle crunch. The final motion in your five minute workout will be the bicycle crunch. This move will require some coordination and will target your core and can also engage your legs to some degree. Try to do the motion as quickly as you can while maintaining proper form to get the most from this movement.
    • Start by laying flat on your back with your hands up behind your head.
    • Raise both your right leg and left elbow up to try and make them meet. Use your core during the lift.
    • Repeat the motion on the other side of your body, bringing your left leg up to meet with your right elbow.
    • Continue this exercise for the full twenty seconds.

Tips

• Try to maintain your target heart range during your workouts.
• Focus on proper form to protect yourself from injury.
• Always warm up and cool down after your workouts.
• Make sure to drink plenty of water once your workouts are done.

Warnings

• Ask your doctor before you begin a new fitness or exercise plan.

Related Articles

• Do the 7 Minute Workout

Sources and Citations

See also

• Use Resistance Bands
• Do Kegel Exercises for Men
• Use Eccentric Training
• Determine Lean Body Mass
• Gain Muscle Fast
• Get Bigger Biceps
• Build Muscle at Home
• Get That Ripped Body
• Get Rid of Sore Muscles
• Start off in Bodybuilding

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