This 15-Minute Workout Will Tone Your Body in Just 3 Weeks

Updated 10/06/17

We associate a lot of things with NBC’s hit fitness show The Biggest Loser (which has been on for 17 seasons, if you can believe it). 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.

(We’ve since taken these as gospel.)

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. Keep scrolling to learn this life-changing workout!

This story was originally published on October 13, 2015, and has been updated by Amanda Montell.

tone up fast

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 says. “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 says.

We know what we’ll be doing first thing tomorrow…

Scroll down to watch videos demonstrating the five moves in Quince’s 30-1 workout!

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