Blast Fat in 25 Minutes With Bob Harper's Circuit Workout

Bob Harper uses love—tough love.

You've seen him get in the faces of wincing, sweat-soaked contestants on NBC's The Biggest Loser, rooting them on in his fierce but compassionate way. His "functional training" workouts (which he has used with celebs such as Selma Blair, Carla Gugino, and Jenny McCarthy) entail vigorous, free-weight-based strength and cardio intervals that dovetail with things people do in real life: run, pull, jump, and climb. With the release of his first DVD series, Bob Harper: Inside Out Method (which includes Yoga for the Warrior), millions more can get impressive benefits by having him bark orders in their living rooms.

Here's the workout he designed exclusively for WH.

This high-intensity circuit combines strength and cardio training and targets multiple muscle groups in each move to build the calorie-burning power you need to burn fat and build lean muscle.

During your first workout, aim to complete one entire circuit all the way through, moving from one exercise to the next as quickly as possible with little to no rest (it should take you about 25 minutes). Work up to completing the circuit three times through without resting.


Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That's one rep. Continue hopping from side to side, without pausing or resetting your feet, until you've completed 30 reps on each side.

Single-Arm Hang Snatch

Hold a dumbbell in your right hand with an overhand grip, and bend at your hips and knees to squat down until the weight is just below your knees (a). In a single movement, bend your arm, raise your elbow as high as you can, and try to raise the dumbbell toward the ceiling as quickly as possible (b). Allow your forearm to rotate up and back from the momentum, until your arm is straight and your palm is facing forward (c). Return to start. That's one rep. Do 20 reps, then repeat on the other side.

  • 1
  • of
  • 3

Discuss This Article