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.
Squat Thrust Runs
As you drop into the squat, kick both legs behind you and catch yourself with your arms. These aren't pushups, though, so keep your arms straight. Pop back into an upright position and run in place before your next squat.
Advanced version: Do a sprawl run. Instead of supporting yourself with outstretched arms, allow your chest and hips to touch the floor before you get back on your feet.
Brett's Tip: Exhale and raise your abs as you kick your legs back. This helps prevent lower back injuries.
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