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.
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!
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.
Push-ups 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 push-up 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 push-up, 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 (as outlined above). 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.
Ready for abs? Crunch the right way by starting in a seated position with your knees bent, hip-distance apart (or all the way together), and your feet flat on the ground. Holding onto the backs of your thighs, roll your back down slowly, one vertebra at a time. Place each hand behind your head, making sure not to lace your fingers together, but to place thumbs behind your ears, with the fingertips supporting the head. Your elbows should be held out as flat as possible at oeither side of your head, with your chin lifted and your chest nice and open. Then, engaging your core, lift up slowly into a crunch and release back down. Exhale as you lift; inhale as you lower. Repeat for your 30 reps!
This one primarily works the triceps (those arm muscles that want to jiggle when we wave). You can do this convenient move on a chair, bench, or the floor. Start in a seated position with your shoulders rolled back, your chest open, and your hands directly underneath your shoulders on the chair or ground. Keeping your knees bent, scooch your legs out and bend your elbows, lowering your hips down. Then exhale and extend your elbows to lift your body up. Inhale as you lower and exhale as you extend, all along making sure to keep your shoulder blades back and your neck long.
Want another awesome workout tutorial? Check out three moves to get arms like Rosie Huntington-Whiteley's (with GIFs!).