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Jillian Michaels' Fat-Melting Bodyweight Workout

Jillian Michaels is the living, breathing badass billboard for her body of work (just check out the pics from her latest Shape cover shoot). And here, the poster girl is giving up her secrets: “This is the routine I do myself.” Her quick but oh-so-effective workout follows the tenets of Michaels’ evolved Bodyshred program: 30-minute bodyweight and dumbbell workouts designed to shed fat, sculpt muscle, and boost your confidence. “The results I’ve seen with Bodyshred have been far superior to any program that I’ve ever created,” she says. 

Here’s where you get started—with her circuit of seven toners. “I like to train the body from as many different angles as possible and to use every modality available to do it,” she explains. “That’s why for some moves in this workout, you need explosive power; for others, control and balance are the focus.” On top of that, each exercise targets multiple big-muscle groups, so you get maximum calorie-burning benefits.

For this routine, you want to work at 85 percent of your max heart rate to ensure that you burn the maximum number of calories, Michaels says. To ballpark that 85 percent range, subtract your age from 220. That’s your max heart rate (the maximum beats per minute your heart should pump during exercise). Then multiply that number by 0.85. Once you know your target bpm, wear a heart-rate monitor and try to stay on mark during each move.

How it works: Do as many reps of each exercise as you can for 30 seconds. Repeat the circuit until you’ve done four sets total. Do this routine four days a week on alternate days.

Total Time: up to 30 minutes

You will need: No equipment

1. Forearm Crossover Pushup

A.

Start in plank with left palm on floor in front of chest, fingertips pointing right, and right palm in front of left, fingertips pointing left.

B.

Bend elbows to lower body until forearms touch floor. Push body up. That’s 1 rep. Repeat for 30 seconds.

Sets:

4

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

This move is very challenging, so drop to your knees to modify it if you need to, Michaels says.

2. Bridge Reach

A.

Lie faceup with knees bent, feet flat, and arms by sides. Lift hips so that body forms a line from shoulders to knees to start. Reach right arm up and back, pressing palm into floor at a diagonal.

B.

Return to start position and repeat with left arm. Then, extend right leg at a diagonal, pressing outside of foot into floor. Repeat with left leg. That’s 1 rep. Continue alternating sides of arms and legs for 30 seconds.

Sets:

4

Reps:

AMRAP for 30 Seconds

3. Goddess Squat Jump

A.

Stand with feet hip-width apart, toes turned out, and arms by sides. Squat until butt is hovering above heels, hands clasped together with arms straight in front of chest to start.

B.

Jump as high as you can. Land in start position. That’s 1 rep. Repeat for 30 seconds.

Sets:

4

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Skip the jump to make it easier.

4. L-Sit Curl

A.

Sit with knees bent, feet flat, and palms on floor next 
to hips. Press into palms to lift hips so that body comes into a tabletop. Lift and extend right leg diagonally up to start.

B.

Keeping body lifted, pull hips down and back between arms (butt and right leg will hover about 1 inch above floor). Press back to start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Sets:

4

Reps:

AMRAP for 30 Seconds

5. Rolling Plank

A.

Start in side plank on left palm with right foot staggered in front of left and right arm reaching
 up.

B.

Slowly rotate body down into a single-arm plank, reaching right arm under and across chest. Reverse movement to return to start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Sets:

4

Reps:

AMRAP for 30 Seconds

6. Warrior III Angel

A.

Stand with feet hip-width apart, arms by sides. Hinge forward from hips to lower torso until it’s parallel to floor, raising left leg back and up so that body forms a T to start. Extend arms forward and rotate palms to face up so that pinky fingers touch.

B.

Scoop straight arms around and back and rotate hands until thumbs touch above low back. Return to start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Sets:

4

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

For a challenge, hold a 3-or 5-pound weight in each hand.

7. Split Jump

A.

Stand with feet hip-width apart and arms by sides. Jump as high as you can, driving left knee and right arm forward and up, right heel toward your butt, and left arm back. Land in start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Sets:

4

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Make it easier by doing alternate forward lunges instead of jumps.

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