Brett Hoebel's 18-Minute Exercise Plan

Introducing the man with the plan: Brett Hoebel, The Biggest Loser's newest get-fit guru and all-around cutie-pie. He's the first guy we've ever featured on Body Bonus cards.

What to do: Perform as many reps (with excellent form) as you can of each exercise for 30 seconds, resting for 30 seconds after each set. Do the sequence three times for a total of 18 minutes, three days a week.

His fast firm-up: By alternating high-intensity rounds of toners with easy-does-it rest periods, you'll torch calories like a cardio queen while creating sexy curves. "The lean muscle you'll build will also keep your metabolism humming, so even when you're loafing around, you'll still be burning more calories," Hoebel says, adding, "The key: You've got to push yourself!"

Squat Jack

Works shoulders, butt, inner thighs, legs

Squat deeply with chest up, back flat and feet hip-width apart, hands on floor between feet. Jump, extending arms and legs (as shown). Land with knees soft and squat low again. Continue for 30 seconds.

Bottoms Up

Works butt, shoulders, abs

Kneel with a weight in each hand, toes tucked under. Bring left leg forward, knee bent, thigh parallel to floor; extend arms overhead, palms forward, to start (as shown). Keeping arms overhead, stand, bringing right knee to hip height. Return to start. Continue, alternating sides, for 30 seconds.

Spider-Man

Works shoulders, abs, obliques, butt

Start in inverted-V position, hands and feet flat on floor, butt raised toward ceiling; extend right leg up, forming a straight line from wrist to ankle, to start. Lower into a push-up, then bring right knee to right elbow (as shown). Kick right leg back up and straighten arms to return to start. Continue, alternating sides, for 30 seconds.

Backside Burner

Works butt, shoulders, back, abs

Start on all fours with a weight in each hand. Extend left leg back as you reach right arm out to side in line with shoulder, palm down (as shown). Return to start. Continue, alternating sides, for 30 seconds.

Bênção Sit-Up

Works abs, obliques, butt, thighs

Lie faceup with knees bent, feet flat, elbows bent with hands in fists at chest. Sit up as you pull right knee to chest, then kick right leg out, foot flexed, bringing left arm up, fist in front of chin (as shown). Return to start. Continue, alternating sides, for 30 seconds.

Capoeira Kick-Out

Works triceps, chest, abs, butt, thighs

Start in a deep squat, elbows bent, hands at chest. Keeping right foot planted, bend torso to left, place hands on floor, and straighten and extend left leg forward (as shown). Push through palms to return to squat. Continue, alternating sides, for 30 seconds.

Get Inspired!

Hoebel reveals his tips for keeping your workout drive alive.

Wake and shake. "Sweat first thing in the A.M. You'll enjoy a metabolic boost and energy surge for hours, making the day feel easier—and you more excited to log another session."

Set micro goals. "Don't say, 'I want to drop 20 pounds.' Instead, focus on losing 1 pound a week. That's it. Every small victory you celebrate will bring you closer to success."

Channel your inner fighter. "While you're working out, picture yourself as a warrior, someone whose confidence is unshakable. Once you start to believe you can accomplish anything—whether it's losing those last 5 pounds or making it through a final 30-second workout blast—you actually will."