Fitness guru Brett Hoebel (a.k.a. "El Capitan") has worked as a trainer on NBC's Biggest Loser, as a health expert for the Food Network and now has a series of comprehensive workouts called the 20 Minute Body. The workouts look a lot like weight-free interval training to us – which is a good thing. Here, Brett recommends doing four sets of five moves, with 30 seconds of activity followed by 30 seconds of rest for each move. Shoot for 10 to 12 reps with each set, and feel the burn.
Start out by working the lower body with some overhead squats in order to get the heart pumping without a lot of impact. When you squat, hold your arms above your head with your hands in line with your ears and your palms facing forward. Hoebel says it's like holding a bar over your head, which forces your back into alignment and is more difficult than a standard squat.
Advanced version: Front squats with a small jump at the top of the squat
Brett's Tip: Don't move your arms from their starting, overhead position.
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