The Biggest Loser Quick and Easy Cookbook Part 6

FEEL THE BURN.

To increase the intensity of your Jumping Jacks, try turning your torso left and right as you jump, and spread your feet wider.

BURPEE.

Stand with your feet at least hip-width apart and your arms by your sides. Squat down by bending your knees, keeping your back straight and your abs pulled in. Place your hands on the floor by your feet, then extend one leg back at a time until both legs are straight and you are in a plank position, with your shoulders over your hands. Hold for a moment. Reverse the move by bringing each foot toward your hands to return to the squat position, then driving up through your hips to return to a standing position. Repeat quickly for 2 minutes.

MAKE A DIFFERENCE IN 20 MINUTES.

Elevate Your Burn By now you know that when faced with the choice of stairs or elevator, you should always choose the stairs. But what about choosing the stairs over sitting? Take 20 minutes on your lunch break to climb the stairs in your building and burn up to 180 calories in just 20 minutes. That's a huge calorie burn for only 20 minutes of huffing and puffing.

Tips If you have restricted movement in your hips, begin with your legs in a wider stance.

It's very important to focus on keeping your navel pulled toward your spine in the plank position-do not allow your back to arch.

FEEL THE BURN.

To increase your calorie burn, add jumps: Replace the step back and the step in with a jump back and a jump in. If you really want to up the cardiovascular intensity and upper-body workout, you can also add a pushup from the plank position before you return to standing.

HIGH KNEES.

Stand with your feet under your hips and your arms by your sides. Start marching in place and progress to a light jog in place, allowing your arms to swing naturally by your sides. Keeping your abdominals engaged, lean back slightly and begin to lift your knees high in front of you. Continue for 2 minutes.

Tips Keep your chest lifted and your neck relaxed.

Stay light on your feet by thinking of lifting up, rather than pounding into your legs.

Biggest Loser Trainer Tip: Bob Harper

Studies show that having support from your friends and family is crucial to weight-loss success. Biggest Loser Club is an online Web site where you have access to friends and experts 24/7. You'll find advice, tips, and all the support you need to make sure your weight-loss journey stays on track.

Log on to www.biggestloserclub.com SKATER.

Stand with your feet together and your arms by your sides. Step one leg out to the side in as wide a stance as possible. With your right foot, step diagonally to the left side, leaving your left leg bent at the knee. Allow your body to rotate slightly toward the stepping leg and your arms to move naturally. Gradually pick up the tempo and increase the distance of your steps. Continue for 2 minutes.

Tips To allow for greater range of motion, keep your knees bent as you increase your speed.

Allow your torso to hinge forward slightly as the width of your steps increases. Keep your abdominals pulled in to protect your lower back.

Maintain proper alignment by keeping the knee of the stepping leg over the ankle.

FEEL THE BURN.

To dial up your aerobic workout, increase your speed and change the step to a small jump, landing gently with knees bent. For a really intense burn, keep your back foot off the floor as you leap from side to side. (It's okay to slow down a little so you don't lose your balance!)

MOUNTAIN CLIMBER.

Begin in a plank position with your shoulders over your hands and your legs fully extended behind you. Pull one knee in toward your chest, so that you are on your toes with one leg extended behind you and the other bent underneath you. In one quick motion, switch legs, keeping your upper torso still and your abdominals engaged. Repeat quickly for 2 minutes.

Tips Keep the proper shoulder-over-hand alignment so that you can safely use your arm, chest, and back muscles to support your upper body.

Actively pull your abdominals up and in.

Keep your core engaged by pus.h.i.+ng away from the floor rather than collapsing down.

Focus on pulling in your knee rather than extending your leg. This will engage your abdominal muscles more fully and protect your feet and ankles.

FEEL THE BURN.

The Mountain Climber already provides a vigorous cardio workout when performed properly. But if you want to really get your heart pounding, try going even faster.

20-Minute Fitness for Advanced Exercisers: Workout 2 (All Strength Training) The exercises that follow target your lower body and your upper body. You will need a set of dumbbells to complete this circuit. Use a weight that is comfortable for you but still challenging. For some of these exercises, you'll also need an exercise mat or yoga mat, or you can simply use the floor in a carpeted area of your home.

Once you've completed one circuit of these 10 exercises, complete a second circuit, for a total of 20 minutes of strength training.

Biggest Loser Trainer Tip: Dolvett Quince It's so important to stay hydrated when you're working out. I always urge my contestants to drink coconut water in addition to plain water. It rehydrates you quickly. Just make sure not to overindulge-it does contain calories.

SQUAT.

Holding a dumbbell in each hand, stand with your feet shoulder-width apart, toes pointing forward, arms by your sides. Keep your chest lifted, spine neutral, and your abdominal muscles engaged. Send your hips back and bend your knees as if you were sitting in a chair, until your thighs are parallel to the floor. Push into your heels to return to the starting position. Do 12 to 15 repet.i.tions.

Tips Keep your spine neutral and avoid rounding your back.

Don't let the dumbbells swing past your s.h.i.+ns; aim them straight down toward the floor.

REAR LUNGE.

Holding a dumbbell in each hand, stand with your feet together, toes pointing forward, and arms by your sides. Step back with your right leg as far as possible and bend both knees until your left thigh is parallel to the floor. Press into your left foot and bring your right leg forward to return to the starting position. Do 12 to 15 reps, then switch legs and repeat.

Tips Keep the s.h.i.+n of the front leg perpendicular to the floor, with your knee directly over your ankle. Don't let your knee move past your toes.

Maintain a neutral spine, with your shoulders over your hips.

Keep your arms by your sides to avoid swinging the dumbbells.

SIDE LUNGE.

Holding a dumbbell in each hand, stand with your feet together and your arms by your sides. Step out to the side with your left leg as far as you can (2 to 3 feet) and bend your left knee until your thigh is parallel to the ground. Keep your right leg straight and your spine neutral. Allow your torso to hinge forward slightly as you send your hips back. Press into your left foot and return to the starting position. Do 12 to 15 repet.i.tions, then switch legs and repeat.

Tips Hold the dumbbells by your sides as you begin, and as you step out into the lunge, place them at the sides of your bending knee.

Maintain a neutral spine and a lifted chest throughout this exercise.