The Biggest Loser: 8 Minute Body Blasters with Dolvett Quince

Each eight-minute segment focuses on a specific muscle group: abs, butt, legs, arms and total-body. The targeted sections are short but challenging — maximum effort for 30 seconds followed by 10 seconds of “rest” (before quickly advancing to the next 30/10 sequence). It's a time-efficient and super-motivating format because you always know there's a rest coming up.

Bob Harper and Dolvett Quince use a variety of techniques to achieve the intensity. They include balance challenges, plank work, power moves, multi-muscle exercises and even some high-impact cardio elements (e.g. jumping jacks that tone your legs as they burn calories). All the exercisers are successful season 14 contestants.

Requires two sets of dumbbells (e.g. 3 and 10 lb.).

Not enough time in the day to train “The Biggest Loser” way? You’ve seen the contestants drop pounds on NBC’s hit series “The Biggest Loser” and now it’s your turn! These 8-minute, high-intensity workouts combine the elements needed to maximize calorie burn for a fast, body-blasting workout sure to shed inches while sculpting your abs, butt, arms and legs. With trainers Bob Harper, Dolvett Quince, and Season 14 all-stars leading the charge, you’ll have the encouragement and motivation needed for lasting weight loss.

WARM UP: Your body blast begins here with Dolvett’s heart-pounding moves that rev the metabolism and condition your muscles.

ABS: Using a single hand-weight, chisel the abs and strengthen the core from every angle in 30-second circuits.

BUTT: Dolvett turn up the booty burn with 30-second moves like skaters, curtsies and bridges to crush calories and super-sculpt the glutes and hips.

LEGS: With a set of weights, accelerate your heart rate and fat-burn with Dolvett’s combo moves.

ARMS: Fire up with Bob’s unbeatable moves that use weights to slim and shred the arms, chest and back.

TOTAL BODY: Bob brings it on with 30-second exercises that incinerate fat and reshape your body.

COOLDOWN: Keep your body limber and agile with Bob’s breathe-easy yoga stretch.