By People Staff
January 05, 2015 12:00 PM

The Biggest Loser airs Thursdays at 8/7c on NBC. Book available Dec. 30

I HEART CARDIO WORKOUT

30 minutes

Warm up for 5 minutes

Designed by Biggest Loser trainer Dolvett Quince, this cardio interval workout is one of many in the book designed to burn fat and build fitness.

1. Jogging × 1 minute

2. Walking × 1 minute

3. High Knees with Torso Twist × 1 minute

Walking × 1 minute

Workout continued

7. Jumping Jacks × 1 minute

8. High Knees × 1 minute

9. Air Jump Rope × 1 minute

10. High Knees × 1 minute

11. Jumping Jacks × 1 minute

12. High Knees × 1 minute

13. Quick Feet × 1 minute

14. Walking × 1 minute

15. High Knees with Torso Twist × 1 minute

16. Walking × 1 minute

17. Jogging × 1 minute

18. Walking × 1 minute

COOL DOWN FOR 5 MINUTES

4. Quick Feet × 1 minute

5. Air Jump Rope × 1 minute

6. High Knees × 1 minute

TIPS

Expert advice from Biggest Loser trainers

1 Be proud of every workout you complete. You showed up and did it—despite busy schedules and life’s craziness.

2 Tell your mind to get out of your body’s way. Fear will stop you long before physical limitations do.

3 Make it happen. You are the only one who can do this for you!

4 Keep aiming high. Never lower your standards. Push your limits.

5 The only excuses you have are the excuses you make. It’s okay if you “choose” to skip the occasional workout because of a deadline at work, but it is not okay if your busy job is always an excuse. Bust through those excuses and put yourself first.

6 You need fear to become fearless! Let your fears motivate you. Learning to face them head-on and overcome them will only make you stronger.

7 Ask yourself why you are doing this. Focus on why you committed to a healthy lifestyle and let your goal motivate you to stick to your plan.

8 Write down your goal, or find photos of something that represents what you want to achieve. Put your words or photos where you’ll see them. The adage “out of sight, out of mind” works in reverse. Keep your goals in sight!

9 Your next decision is your best decision. What matters most is your next decision–not the one you made five minutes ago or all the ones you made before. What can you do right now that is a healthy step in the right direction?

10 Think positive. Just as you have to make an effort to eat the right foods and work out, you also have to make an effort to keep your thoughts healthy and positive.

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