Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout.
The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's book Total Body Transformation [1] ($17) comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts [2] instead. If you're up for a challenge, however, check out the workout below, learn the moves, print the workout [3], and get ready to burn calories and boost your metabolism.
To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch [5].
This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).
Print this chart here [6].
Walking Push-Ups
If you don't have a bench, you can perform this move on the floor or with one hand alternating on a medicine ball. Lower to your knees if staying on your toes is too difficult.
- Place one hand on the end of a low bench and the other hand on the floor. Your hands should be slightly wider than shoulder-width apart. Lengthen your torso, draw your abs in, expand your chest, and drop your shoulders down away from your ears. Keep your neck long and your chin tucked in, and look at the floor directly ahead.
- Bend your arms, and inhale as you lower your upper body to about four inches off the floor.
- Exhale as you straighten your arms to return to the start position, and then hold your body strong as you swap hands to the other side and alternate the push-up. This counts as one rep.
- Do 20 reps.
Forward and Backward Jumps
- With your feet hip-width apart, point your toes and knees straight ahead, keep you knees soft like shock absorbers, pull your abs in, and elevate your chest. Jump over a line (or a rope or a towel) and back again. Land softly!
- Do 20 reps.
Standing Shoulder Press
Start with 20 pounds for this workout and modify if necessary; your arms and shoulders should feel fatigued by the last rep.
- Holding a barbell (or dumbbells), stand tall with your feet in a staggered stance. Your front knee should be soft and take most of your body weight; the ball of your back foot should be on the floor, your back leg acting as a prop to stop you from leaning backward. You should feel rock solid.
- Keeping your midsection braced, exhale as you drive the barbell toward the ceiling, keeping it slightly forward of your face at the top of the movement. Do not lock your elbows; keep them slightly bent. And do not push the bar back behind your head.
- Inhale as you carefully lower the barbell to the start position. Look forward throughout the movement, and take care not to arch your back.
- Do 20 reps.
Ice Skaters
- Lay a towel down or set up a low platform, and take a long, low leap over it sideways. Swing your arms strongly in the direction you are traveling, and land the foot solidly with the toes and knee aligned (slightly angled out).
- Bend into the leg before you push off, leading with the other leg and repeating for the opposite side.
- Do 20 reps.
Backward Power Lunge
- Stand tall, hands on hips, looking straight ahead.
- Inhale, and take a long step backward, keeping your feet hip-width apart and your weight evenly distributed between your front and back legs. Both legs should be bent at an angle of 90 degrees.
- Exhale, and powerfully push off your back foot to get you back to start position. Repeat for the opposite leg, and then alternate legs, or do several reps on one side before you swap.
- Do 20 reps for each leg.
Sideways Running
This move will help increase your agility.
- Starting with your right foot, run five steps sideways to the right. On the last step, your right foot should "stick" as you first drop your weight into that leg before pushing off with it and stepping out with your left. (When you plant your foot on the last step, your whole foot should be in contact with the ground and slightly angled out in the direction you were heading. Make sure your knee is pointing in the same direction as your toes. Keep your shoulders back and down with your chest up and abs in, and swing your arms to give you momentum.) The timing should feel like "one, two, drop and push, one two, drop and push."
- Repeat by running to the left side for five steps.
- Do 20 reps.
Finish the circuit with five minutes of indoor cycling before repeating the entire circuit for a total of three times.
Ab Work
Now it's time to work those all-important abs. Repeat this section three times. Start with a 20-pound ball for this workout, and modify if necessary.
Supported Crunch With Medicine Ball
- Sit on the floor, and tuck your feet under a support such as a weighted bar, a ledge, or even the edge of your couch. Bend your knees to 90 degrees, and roll back, lying flat and holding the medicine ball directly above your chest.
- Exhale as you lift your body upward toward the ceiling.
- Drawing the abs in tight, inhale, and lower yourself down to the start position.
- Do 20 reps.
Supported Crunch With Medicine Ball With Twist
- Repeat as above, except as you lift your upper body, bend your right shoulder toward your left leg. This is one rep.
- Repeat, this time twisting so your left shoulder reaches toward your right leg.
- Do 20 reps.
Supported Crunch With No Ball
Finish with 20 reps of supported crunches, this time with no ball in your hand.