Seven body-shredding exercises from Jillian Michaels

How to do it

For best results, try Jillian's 3-2-1 interval workout four times a week. Repeat entire series three times.

5 min
Warm-up: Jumping rope or running in place.

3 min
Strength circuit: Do each move for 30 seconds. Repeat once.

2 min
Cardio circuit: Do each move for 30 seconds. Repeat once.

1 min
Core circuit: Do each move for 30 seconds.

You need
3- to 8-pound hand weights

Strength circuit: Dead lift

Targets: core, glutes, thighs

Stand with feet hip-width apart and knees slightly bent, holding a weight in each hand, with arms facing front of thighs. Contract upper back muscles and hinge forward from hips. Bend down until you feel your hamstrings stretch. Hold. Return to standing.

Perfect your form: Contract your glutes (to protect lower back and keep from rounding) as you return to standing. Lift chin away from chest. Avoid scrunching shoulders to ears.

Strength circuit: Good morning

Stand with feet hip-width apart, weights in each hand, with arms crossed and anchored at shoulders. Hinge forward at hips, bending knees and lowering torso down and forward about a 45-degree angle. Squeeze back muscles as you return to standing.

Perfect your form: Keep abs tight and shoulders relaxed to protect back.

Strength circuit: Pendulum lunge

Stand with feet hip-width apart, hands on hips. Step forward into a lunge, bending both knees to align front knee over front ankle and to keep back shin parallel to floor. Step back to start, and immediately perform a rear lunge with the same leg. Switch sides. Repeat.

Perfect your form: Direct gaze forward. Avoid extending lunging knee beyond toes.

Cardio circuit: Butt kicks

Targets: Stamina, endurance

Jog in place, bringing your heels up each time to kick your glutes. Swing your arms for an added cardio boost.

Perfect your form: Keep your core strong and avoid arching your back.

Cardio circuit: Plank jacks

Start in plank position with shoulders stacked above wrists. Maintain a straight line from head to glutes. Quickly jump feet apart and then together, keeping hips parallel to floor.

Perfect your form: Engage your care (draw belly button toward spine) to avoid rounding or dipping back.

Core circuit: Boat pose

Targets: Abs, back

Sit with knees bent, legs squeezed together and shins parallel to floor. Extend arms out by sides. Hold position for 30 seconds. No slouching!

Perfect your form: Lift through your chest. Pinch shoulder blades together to keep back and neck long.

Core circuit: Superman angels

Lie on your front with arms and legs lifted, with one weight between hands. Hold position (you can keep legs together or apart depending on your balance). Pass weight to one side and around your back, exchanging hands behind your back. Return to start, and lower arms and legs. Switch sides. Repeat for 30 seconds.

Perfect your form: Flex quads to keep legs off ground. Activate upper back muscles to avoid collapsing into lower back. Keep neck neutral, with chin lifted away from chest.

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Watch: 3 moves to strengthen your hamstrings