Health & Wellness

'The Biggest Loser' trainer Bob Harper shares secrets to get in shape fast

Ready to amp up your workouts and get your body in top shape for summer? Take a few cues from "The Biggest Loser" trainer, Bob Harper, who has helped lots of people drop hundreds of pounds.

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Bob Harper's workout advice to get fit this summer and challenge your body

Play Video - 2:53

Bob Harper's workout advice to get fit this summer and challenge your body

Play Video - 2:53

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Follow his four tips for healthy diet and fitness routine — and you'll be ready for the beach in no time.

1. Mix up your workouts.

Try something you've never done before. For Natalie Morales, that meant hitting a handstand on the spot. Everyone else should incorporate sprints, hills and high-impact exercises.

RELATED: The Biggest Loser trainer Bob Harper shares his powerful mantra

"My body never knows what's coming in my workouts so I can avoid any type of plateau," said Harper.

2. Ramp up your energy outtake.

"Ramp up your energy outtake on two of your workouts a week. Press the pedal to the metal. Get out of your comfort zone!"

RELATED: Biggest Loser winner reveals weight gain, says 'I feel like a failure'

As an example, take your squats to the next level by adding a jump once you're in the standing position. This dynamic move is simple, but adds an intense challenge.

3. Stick with a diet that's rich in whole foods.

Everyone needs to be eating more whole foods — highly processed foods are what is leading to weight gain.

RELATED: 3 servings of whole grains daily can help prolong life, new study finds

A favorite is avocados because they're a healthy fat. Your body needs fat!

By making a healthier choice, you'll feel satiated and won't crave high-fat foods that are bad for your body.

Avoid starchy carbs like sugar. Instead focus on eating mostly vegetables, healthy fats and protein.

4. Get eight hours of sleep a night.

Get your ZZZ's. At least eight hours of sleep can help in recovery. This is where your body gets healed!

Sure, it's easy to let sleep take a backseat to work, social commitments or your Netflix addiction — but skimping on sleep is just as bad for you as eating fast food or blowing off your workouts.

You need to have all of your pillars (of health) in mind. It's not just about working out or eating right — it's about doing it all, the best you can!

For more diet and fitness tips from Harper, check out his live Facebook chat on the TODAY Health & Wellness page:

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