The Biggest Loser’s Bob Harper ‘Weighs In’ on His Top 3 Weight Loss Tips

Just about everyone in America is familiar with Bob Harper, the incredible personal trainer and fitness guru who has become famous through his role transforming lives on the hit TV show, The Biggest Loser. Bob has a passion for fitness and an encouraging personality that is easy to love. He also aims to help America get healthy, fit, and in better overall shape.

It doesn’t have to be this hard…

Obesity is an alarming problem in this country. According to the Centers for Disease Control, more than 35% of Americans are considered obese. This isn’t just overweight, we mean OBESE. Obesity is responsible for heart disease, cancer, diabetes, high cholesterol, and a number of other alarming health problems that are avoidable.

Bob’s enthusiastic way of encouraging people to get in shape has gotten millions of home viewers off the couch and into the gym. He has three great weight loss tips that can help people from all walks of life to get in shape, lose weight, and feel better about themselves. Bob says these three exercises are the keys to helping you reach your weight loss goals. Here are his tips on which exercises to do, the technique you need to focus on to do them right, and how many repetitions are required to get your desired results.

The Burpee

Bob’s first recommended exercise to help you lose weight is called the Burpee. Some of you know it well, but for those who have never heard of it before, it probably sounds like something crazy relating to a bodily function. The Burpee is actually a great exercise to help you lose weight. And it is harder than it looks!

From a standing position, sink down to the ground while keeping your abs tight. Push your feet out behind you into a push up position. Then lay your body all the way down on the ground, push yourself up like a push up, pull your feet back underneath you, stand up straight, and then jump up in the air.

Basically this looks like a push up but you keep moving while you are doing it. To change it up a little bit, grab a broom stick and lay it to the side of you. Do a burpee, and instead of jumping straight up in the air at the end of the exercise, jump over the broom stick. Then do the same thing on the other side. This will give you a little extra oomph along with your burpees. Try to land softly on the ground after your jumps, because the softer you land on the ground means you are requiring more strength to be used from the core of your body.

Instead of just counting reps, try to go for a specific time goal. If you are just starting out, try to do the maximum number of burpees in a thirty second time period, and then rest for thirty seconds. While thirty seconds doesn’t sound like a lot, you will be shocked at how taxing this simple looking exercise can be! If you are a more advanced person, try to do five rounds of one minute each, with a minute break in between.

The Walking Lunge

The next exercise that Bob recommends to help you lose weight fast is called the walking lunge. Start by grabbing something in your home that has some weight to it- if you have a ten pound weight, a small kettlebell, or even a gallon of water- great. If you are a beginner or you just don’t have anything to utilize as a weight, you can even start out without any weight at all until you build up your strength.

For those in ok shape, start by holding your weight over your head and do a basic walking lunge. Start out by taking a good sized step forward, lunge your front knee down towards the ground, and continue with this technique which each leg. Make sure not to allow your top knee to point forwards, it should be situated right above your foot. If you can, touch each knee lightly on the ground as it lowers, or come as close as you can. Be careful to gradually touch your knee to the ground to avoid injury.

Try to do at least 3 reps of 20 lunges or up to 5 reps of 20 lunges for more experienced individuals, to get the most bang for the buck with this exercise. Count each step as one lunge. Try to concentrate on keeping your arms as straight as possible above your head, to make sure you are getting a workout through your core, your leg muscles, as well as your arm muscles. While your arms are up straight, try to drop your shoulders low away from your ears.

The Goblet Squat

The last exercise is called the goblet squat. For this exercise, you will need a weight as well, but something small like a kettlebell that you can hold at chest level. Don’t be afraid to push yourself with using a heavier weight with an exercise like this, because if you use a heavier weight, you can do fewer reps.

You should try to do three to four reps of 8-10 exercises. Hold the kettlebell close to your chest, with your toes pointing outwards, and your head up straight. Simply try to sink your bodyweight down below your knees. At the bottom point you will be in a position that looks like a frog squat. Go down and then back up to a standing position, make sure you are not popping your knees when you lower or rise. You will also want to make sure to have a smooth and fluid movement.

Try to keep to core of your body strong and tight, and put your body weight in your heels as you are doing the motions. Keep your body upright and straight, and be sure not to push your back or butt outwards. If you are having trouble keeping your form in check, do these exercises up close to a wall or have someone else stand right in front of you, to remind yourself to keep your body upright and to now bend. Bending forward will put more pressure on your back and you can cause injury.These are just three of the fabulous exercises you can do to get in shape. While Bob’s lucky contestants on the Biggest Loser can benefit from him in person, even those of us who want to get in shape from home can take advantage of these simple and proven exercises.



  1. I love the fact that you are so willing to help overweight persons to lose weight but what about us that have certain disabilities (I hate that word), like myself who have asthma and are considerably older I am 65 also have had back surgeries, fibromyalgia and knee replacement. We also could use the same help as the 20 plus people and the teens. It’s not that we are lazy or can afford nutrisystem or other sources but need actual physical help learning how to exercise and are willing to do our best to apply ourselves to get into physical shape as best as possible. It seems to me we are falling through the cracks when it comes to affordable help as most of us live on little income. Where is the show we may apply to. Just wondering, I use to play ball and run etc until circumstances intervened to make that part of life impossible. Thanks for your great shows and what advice is available but coaches are waaaaaaaay t6o expensive as are most gyms and diet programs. Needing help for the older crowd . By the way I do bike and use a treadmill per dr.’s orders.

  2. They do say that the best exercises can be done without the weights. The exercises here do incorporate the kettle into the mix, but its main purpose is balancing and not flexing, so I think there lays the difference. It seems grueling just by reading the exercises here, but you can do them in small spaces and you can do them in bursts. They’re the type of exercises that can be done in an office, perfect for someone like me.

  3. wendy marshall says:

    love your home workout videos. felt the difference after only 2 workouts. you work the whole body while burning fat. thank you love it.

  4. I have heard of cross fit and have a few friends that love it. I have not tried it I have done parts of P90X, it has been my favorite thus far. I love the combination of resistance and cardio burst. I will have to check it out sometime soon.

  5. Christopher says:

    This was truly great, this shows you that Bob is human and that he does have a breaking point as well. Do you suppose he wanted to throw up like the people he has made throw up on biggest loser before? I am pretty sure I would have while doing he burpee’s. I am going to have to try that goblet squat though that sounds interesting.

  6. This was so much fun to watch you don’t get to see these celebrities really work out on the shows that they are on because they are basically coaching. This looks like a fun work out except for the burpies I hate those but I am no where near fit enough to do this yet anyway. Thank you for sharing his with us though I really enjoyed it and look forward to more.

  7. Is it wrong that I enjoyed watching Bob get his butt kicked by these people and the fact that some of them were women only made it better. I like Bob but it is nice to see that he isn’t super man. I like the workouts for Biggest Loser that they have made with Bob in them and they kick my butt so Ha Ha Bob. Thanks again that was a lot of fun.

  8. I haven’t seen him in anything but exercise video’s and things I would love to see someone do this to Jillian Michaels and see if they can bust her butt they way she did other people’s. I am glad that this doesn’t have to be this hard but if you make it easier is it going to work as well? Thank you for the post that was a very entertaining video.

  9. Well maybe for someone that is in as good a shape as Bob is in it does have to be that hard. I watched that video twice and can’t believe what they are doing there that is crazy the way they jerk around and pop in the positions, I thought you could hurt yourself pretty badly if you did that? I really enjoyed your blog post and look forward to more.

  10. That looks really hard to do, Bob seems to be in really good shape and he is having difficulty with it, I wonder how long it took those doing it with him to get to the point they are at as far as how they perform? Some of those exercise look like if you weren’t careful you could seriously hurt your self so I would suggest putting a “do not try this statement on there.

  11. I love the biggest loser show and look forward to the next season, do you know when that will be by chance? I am glad to see that someone was finally kicking Bob’s butt though, I am also glad that it doesn’t have to be that hard, or at least until you get so physically fit that you need something like this to keep improving.

  12. It must be great to spend a day working out with this group of fitness gurus. I am as experienced as they are in terms of the amount of years I have been working out, but their sheer discipline and commitment is what separates these experts from the rest of the population. I’m sure even I could learn from them. After all, I have learned a thing or two from this website.

  13. Wow it really looked like they were kicking Bob’s butt during this work out. I just can’t get over the way they were just throwing their bodies around like that, when they did the handstand pushup and they were throwing their legs around and then the chin ups were the worst. I thought you weren’t supposed to use momentum to do an exercise because it could cause injury.

  14. As more studies reveal just how important exercise is to your long term health, maybe more Americans will get with it and access the vast amount of information there is all around them – on TV, in cyberspace. There are so many options and routines that it is impossible not to find something or several things that you will enjoy doing regularly. You can always try new routines just to keep it fresh.

  15. I can do these exercises but have I mentioned how much I hate Burpee’s I know they have to be a good workout because you are absolutely exhausted when you are done. And for them to have done 60 was it in this workout he was doing, that would literally kill me. I have a hard time doing some of those exercises because I have a leaky bladder.

  16. I really like your writing style, wonderful info on Bob Harper, thanks for posting : D.

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