The Biggest Loser Boot Camp workout is weight training focused, with cardio intervals worked in to increase fat burning. It is a customizable six week program, suggesting that the user will get the best results following the set program of doing a specific routine every two weeks, for six weeks total.
To get the maximum results from the DVD, it suggests that the user follow the set six week program. The six week program consists of
- Weeks 1 – 2: The workout consists of the warm up, boot camp 1, and the cool down for a total workout time of 30 minutes
- Weeks 3 – 4: The workout consists of the warm up, boot camp 1, boot camp 2, and the cool down for a total workout time of 45 minutes.
- Weeks 5 – 6: The workout consists of the warm up, all three boot camp levels, and the cool down for a total workout time of 55 minutes.
The Warm up
The Biggest Loser Boot camp Warm Up is five minutes long and is led by Biggest Loser trainer Bob Harper. Six former Biggest Loser television show contestants follow Bob through an easy to follow, no impact warm up.
Boot Camp 1
Four former Biggest Loser contestants follow Bob Harper through a twenty minute dumbbell weight routine. The workout alternates between upper and lower body exercises that are interspersed with heart rate raising intervals of quick but easy to follow movements to increase the calorie burning effect. It is appropriate for beginner exercisers. Modifications are shown; beginners may want to try the workout without dumbbells.
Boot Camp 2
A medicine ball and dumbbells are suggested but not required, although the use of either will help get more immediate results. Two of the six Biggest Loser contestants following Bob Harper are showing easier modifications to the exercises. The exercises in level 2 focus on getting the heart rate up and keeping it up. Biggest Loser Boot Camp level 2 is an intermediate level workout and can be made easier by using lighter or no weights and doing the modifications shown. This workout covers all of the major muscle groups and is fun and easy to follow at fifteen minutes long.
Boot Camp 3
A bodyband, dumbbells or exercise tube is suggested but not required for these exercises. Using some type of resistance will of course make the exercises more difficult and more effective. The level 3 workout is ten minutes long, easy to follow and has low to no impact on the joints. The exercises are fun and unique, with boxing moves thrown in among the lunges.
Bob’s interaction with the camera will encourage the user to stay motivated and keep going. He is supportive in a low-key friendly way without being overbearing. Overall, this is an effective calorie burning workout for intermediate exercisers and can be made harder using the modifications shown and/or heavier weights.
For more workouts by NBC’s Biggest Loser Trainers see The Biggest Loser The Workout with Bob Harper, Biggest Loser Weight Loss Yoga and 30 Day Shred with Jillian Michaels.