We associate a lot of things with NBC’s hit fitness show “The Biggest Loser.” There’s the mindful, motivational training; the breaking of physical and emotional barriers; and, of course, the emotional reveals of everyone’s final transformations. Biggest Loser trainer and Trop50 brand ambassador Dolvett Quince is responsible for a lot of those transformations, and recently, he let us in on the top fitness and food rules he follows to make them happen.
In particular, Quince’s workout methodology intrigued us. So, to follow up, we asked him to share the details to his signature body-sculpting routine, which he calls the “30-1” method.
This game-changing workout seems too good to be true: It’s high-intensity, takes just 15 minutes, and can be done pretty much anywhere, anytime. Not to mention the results, which work to tone the entire body and appear in as little as three weeks.
—30 squats, rest for one minute
—30 pushups, rest for one minute
—30 burpees, rest for one minute
—30 crunches, rest for one minute
—30 dips, rest for one minute
The idea of the 30-1 routine is simple: Do 30 reps of five key workouts, with one minute to rest in between. “The purpose of the 30-rep, one-minute recovery routine is to build strength [and] define muscles like your chest, legs, butt and core,” Quince said. “It gives you a goal to reach, with the idea that you have time to recover in a minute.” He explains that this workout format is designed to “test your weaknesses” and give you a chance to make them stronger. As for results? “Doing this routine two times a week, you’ll see results in three weeks and feel stronger, and look more toned,” Quince said.
This move may be basic, but there’s no better way to target your glutes, quads, and hamstrings. Simply spread your legs slightly wider than shoulder-width apart, keeping most of your weight on your heels. Push your hips all the way back, and then squat straight down so your knees align with your ankles. Return to starting position, and repeat for 30 reps.
Pushups may be the first fitness move you ever learned, but you may be doing them incorrectly, which can lead to injury. For proper form (and best results), always start your pushup from the floor, placing your hands in line with your chest, just below your shoulders. Press through the heels of your hands to bring the torso, chest, and thighs off the ground as one unit, keeping the abs tight. Your body should be perfectly parallel to the floor. To complete the pushup, gently return to the ground with your body in that straight, strong unit.
Feel free to drop your knees if the standard push-up is giving you trouble. You’ll still effectively target your triceps, shoulders, back, and chest.
Burpees aren’t exactly easy, but they activate so many different muscle groups that it’s completely worth it. The proper burpee begins in squat position. Drop to the floor and thrust your legs back so that you end up in a high plank position. Keeping your body parallel to the floor (no butts in the air), lower your chest to the ground, and then raise it back up to plank. Frog-jump your feet up to meet your hands; then jump up vertically and land in a squat.
The move has a lot of components, but it should be done slowly and with control. This best targets your core, shoulders, triceps, chest, calves, and thighs.
This story was originally published on Oct. 13, 2015, and has been updated by Amanda Montell. Get the latest celebrity beauty news, runway trends, health and fitness tips, as well as product suggestions from the experts at Byrdie.com.