Diets in Review - Find the Right Diet for You

The Biggest Loser Workout Plan at Home

bob harper and sione faIt’s almost time for another season of The Biggest Loser. In anticipation, I am dedicating my blogs this week to tips for how you can get The Biggest Loser experience at home. As the experts behind the show explain, one of the reasons the people lose so much weight consistently is because of their new environment. Biggest Loser success is within everyone’s reach. Earlier this week, I blogged about how you can change your nutrition environment by following the Biggest Loser diet. Today I’m going to review the exercise changes that happen on the ranch and give you tips for how you can make similar changes at home and lose weight with the contestants.

Biggest Loser Exercise Program

Clearly, exercise is an important part of The Biggest Loser success. Most of the content on the show is dedicated to the contestants sweating it out to what looks like hours a day. The trainers incorporate weight training, cardio, teamwork, and competition in the form of challenges.jillian michaels and brittany aberle

Now, you might not have the time to dedicate to exercise like they do, but that’s no excuse for sitting on your butt while watching the show. Why not put together a little workout program you can do while the show is on?  Here are a few ideas to get your sweat on:

  • 5 minute circuits – one minute each of wall sits with arm circles; crunches, lunges, push ups, and planks. Take a minute rest in between each circuit. You should be able to get 8-10 sets in each show.
  • Home gym – if you are lucky enough to have an elliptical, treadmill, or other “machine,” get on it and don’t get off until the closing credits roll.

Besides the show, here are some other tips for exercise, Biggest Loser style.

  • Set a goal for 7 hours per week of exercise – and stick to it. Change it up between cardio, strength, and yoga. Think differently about exercise. Take a boxing lesson, find a local pool and go for a swim or water-jogging, try cycling or anything that is new to you. The best thing you can do for your body is surprise it with different exercises. Think you don’t have time for 7 hours? Think again… 90 minutes twice a week, 60 minutes twice a week, 30 minutes twice a week and one day off.
  • Wear a pedometer. In addition to your planned exercise, get moving more throughout the day. Aim for 10,000 steps. Check your steps at lunchtime and if you aren’t at 5,000 plan to take a walk at lunch and maybe dinner too to get those steps in. This is most important for any “off days” you have.
  • Don’t diss DVDs. It may seem old school to do a workout video, but why not? Some of them are really hard! Why not do a workout video hosted by the show’s trainers, Bob Harper and Jillian Michaels? I personally have loved doing their videos at home. They work rain or shine, super early in the morning or late at night. It’s the next best thing to being on the ranch!
  • Sign-up now for the Biggest Loser Newsletter
  • Join the Biggest Loser Club Online

September 10th, 2009

> Leave Feedback

User Feedback

(Page 1 of 1, 6 total comments)

Christine

How can I set up a workout schedule like the contestants on The Biggest Loser? I need help setting up a set schedule. If I want to work out 4-6 hours a day like the contestants how should I spread it out through out the day? I'm unemployed right now so I have the time. I need a set schedule to go by. Please help....

posted Oct 11th, 2011 9:04 pm


chloe

i am supper skinny and i am 10 but i still am not as skinny as i want to be what should i do about it to make my tummy thinner

posted May 17th, 2011 9:15 pm


Shantelle

I'm 9 and i have a whole bunch of belly fat i have to get rid of. Can you help?

posted Jan 9th, 2011 3:31 pm


Tamara

I have a question. I lost 70 pounds and now can"t lose weight. Have under active thyroid .
I am going to the gym 3 times a week. Don't eat wheat. Please help
I have my last 50 pounds to lose. What do I do .

posted Jul 17th, 2010 10:29 pm


Rob

The advice below was cut from the above article. It advises 7 hrs/wk but the schedule only adds up to 6 hrs/wk.
Thanks,
Rob
Set a goal for 7 hours per week of exercise ?? and stick to it. Change it up between cardio, strength, and yoga. Think differently about exercise. Take a boxing lesson, find a local pool and go for a swim or water-jogging, try cycling or anything that is new to you. The best thing you can do for your body is surprise it with different exercises. Think you don??t have time for 7 hours? Think again? 90 minutes twice a week, 60 minutes twice a week, 30 minutes twice a week and one day off.

posted Jan 6th, 2010 11:41 am


Nick

Looks great. I am looking for ideals as I am starting to put together four groups of 15 people that need to change their lives.

posted Oct 29th, 2009 9:40 am



   
 

Leave Feedback

Skip the moderation queue by becoming a MyDIR member.

Already a member?

Need to sign up?
It’s free and only it takes a minute.
There are two ways to join:


Or, proceed without an account