Get Fit Fast With Jillian Michaels’ Moves

There’s a reason we tapped America’s toughest trainer for your body makeover. She gets results! These seven moves from her new BodyShred program will reshape and shrink you.

Your Plan: Grab an 8-pound weight and do each firmer for the time indicated. Take a 60-second break; repeat three times, six days a week. See a video of all the moves »

Pendulum Lunge - 1 minute

Stand with feet together, a dumbbell in right hand with arm extended out to side at shoulder level. Lunge forward with right leg and pass dumbbell under right thigh to left hand, extending left arm out to side as you step back up. Repeat on opposite side for one rep. Continue, alternating sides.

Jill’s Tip
"Good form equals faster sculpting. Make sure your back’s straight and lunging knee tracks over your ankle."

The Ape - 1 minute

Crouch on balls of feet; place hands shoulder-width apart on floor outside right foot. Press weight into palms; jump feet up and to right, landing in a crouch. Continue, alternating three hops to right, then three to left.

Jill’s Tip
"Stay low to really target your butt and thighs."

Sissy Squat to Side Crow - 1 minute

Stand with feet together and squat low on toes, hands shoulder-width apart on floor outside left leg. Lean left knee into right arm and bend elbows, shifting weight to left side until knees are stacked and balanced on elbows; hold for 1 count. Stand and jump, extending arms overhead; continue for 30 seconds. Switch sides; repeat.

Jill’s Tip
"Try hopping knees onto elbows for a split second and work up to a full hold. Think: Nothing changes unless I try."

Single-Arm Mountain Climber - 1 minute

From a plank, extend left arm in front of you and lunge right foot forward, 12 inches behind right hand. Quickly switch legs, jumping right foot back and lunging left foot forward as you drive left arm behind you. Continue for 30 seconds. Switch arms; repeat.

Jill’s Tip
"You may feel off-balance at first; if that happens, squeeze your abs. This engages your core to steady you."

See more: 20 Superfoods For Weight Loss

Bear Kick - 1 minute

Start on all fours on balls of feet with wrists under shoulders, knees under hips, knees lifted an inch off floor. Kick left leg under torso and out to right. Return to start. Continue quickly for 30 seconds. Switch legs; repeat.

Jill’s Tip
"Kick as fast and strong as possible to up your calorie burn."

Sumo Touchdown - 30 seconds

Start in a wide squat, thighs almost parallel to floor, toes turned out, hands behind head, elbows out, abs engaged. Bend to right, touching right fingertips to floor beside right heel. Return to start; repeat on opposite side.

Jill’s Tip
"If you can’t quite get your fingers to the floor, touch the outside of your shin instead."

Cauldron Crunch - 30 seconds

Lie faceup, holding dumbbell in both hands, arms extended to right, shoulders and legs a few inches off floor. Bend right knee and place right foot on floor as you crunch up and circle dumbbell counterclockwise around right knee, like you’re stirring a cauldron; lower to start. Repeat on opposite side.

Jill’s Tip
"To cinch your waist, reach the dumbbell out as far as you can while making a stirring motion."

Rest 1 minute. Repeat all.