All About the Biggest Loser

Get the Heart Pumping

The most effective way to burn fat and calories is with cardiovascular activity. The Biggest Loser cardio workout consists of two ways to do this.
 
The plan starts with steady-state cardio, which means you get your heart rate up into its fat-burning state and keep it there for a certain amount of time and at a set pace. Some options for this particular portion of the exercise routine include:
 
  • Walking
  • Running
  • Jogging
  • Swimming
  • Using an elliptical machine, treadmill, or stair-stepper.
 
Once you have a good cardio base, you will start to incorporate some interval training (or circuit training) into your exercise regimen. This means that you will alternate between periods of high-intensity and low-intensity cardio activities.
 
The Biggest Loser recommends starting each circuit training with at least five minutes of walking, jogging, or marching in place. With circuit training, you will do a series of exercises, with only five to eight seconds of rest between the exercises. Circuit training alternates the muscles you use, which helps tone the muscles, increase aerobic activity, and reduce body fat.
 
Because each exercise is done on a time interval, you may want to have a stop watch or some other type of watch where you can time each exercise. It may also help to wear a heart rate monitor to help keep your heart rate in the fat-burning zone. The Biggest Loser circuit training will be familiar to those who watch the show, as it includes things like push-ups, squats, abdominal (stomach) crunches, etc.
 
An example of a daily circuit-training regimen similar to those seen on the Biggest Loser may include:
 
  • 50 jumping jacks
  • 15 crunches
  • 10 tricep dips
  • 5 push-ups
  • 10 squats
  • 10 lunges (each leg)
  • 10 standing calf raises
  • 15 toe touches
  • 15 rotating elbow planks
  • 30-second plank.
 
Circuit training is typically recommended at least three times a week, with at least a day in between workouts. The Biggest Loser recommends at least 12 weeks devoted to this plan for the best results. However, the goal is to have a healthy diet and regular exercise program as part of your daily lifestyle for the long-term.
 
If you have the time, you may want to incorporate other activities in combination with your cardio and circuit training. This may include other forms of exercise, such as dancing, yoga, tennis, or basketball. The more you do, the more you will lose!
 
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