Bob Harper's 3-week workout plan to jumpstart weight loss

Best way to: Torch calories

Stand with arms at your sides. Drop into squat position and place hands on floor in front of you. In one quick move, jump feet back to assume a plank position. Drop chest and hips to floor. Return to squat position, then jump straight up into the air, throwing arms overhead. That’s one rep.

Do five reps.

Best way to: Tone head-to-toe

Start in high plank with shoulders stacked above wrists, palms firmly planted. Keep back flat and core tight to avoid dipping hips. Slowly lower chest to floor, keeping neck as relaxed as possible, eyes slightly forward. Hold for a second, then push back up — as if you’re pushing your hands through the floor. That’s one rep.

Do 15 reps.

Bob’s workout uses metabolic conditioning, which works the whole body quickly and efficiently. Get the most out of it by using your “middle-line for strength” (so in the sit-up and push-up, focus on an imaginary line from your chin to pelvis and pull it inward) and your “hips for power” (for squats, keep your butt back and sink into your heels, then push into them to come up). “If you want to amp it up, grab a medicine ball or kettlebells,” says Bob.

Love Bob? Pick up one of his DVDs for more fun and intense workouts. Bob Harper Cardioshred DVD, $20, Target.

Follow the jump for Bob's 10 secrets to a slimmer you.