Have you ever watched The Biggest Loser and thought to yourself, "If I could live on the ranch and get trained by Jillian Michaels, I'd be in amazing shape, too?" Well, now's your chance! (OK, not the ranch part, but the Jillian part!)

We asked Michaels—she of the triple-digit weight loss success stories—to create a workout that sculpts and slims in less time than it takes to watch her show. Boy, did she deliver! The martial-arts flavored moves that comprise this do-anywhere tone-up will have you ready for your own prime-time reveal!

The routine consists of three circuits; each has three toning exercises and a one-minute cardio burst to sizzle calories. Grab a mat and a hand towel and do the reps for each move in order until you've completed the routine once. If you have energy to spare, try another go-round. You'll feel your clothes getting looser before you know it!

See pictures of the moves, or let Michaels personally coach you in the video at Self.com.

CIRCUIT 1:
KNEE TRAP (works abs, obliques, butt, thighs)
Stand with feet hip-width apart. Squat deeply, reaching arms forward at shoulder height for balance. Rise, balancing on left leg as you draw right knee toward chest, shin parallel to ground. "Trap" right knee with left hand and right foot with right hand; hold for one second. Return to squat. Do 10 reps. Switch sides; repeat.

WHEEL PUSH-UP (works arms, abs, butt, thighs)
Lie faceup on mat, knees bent, feet flat, heels a few inches from butt. Place hands above and on either side of head, palms flat, fingers pointing toward shoulders. Press hips up, straightening arms and arching back. (You can ask a friend to spot you!) Pause; lower to start. Repeat for 10 reps.  

AB SLIDE (works abs, shoulders, triceps, chest)
Place folded towel on ground, a foot in front of you. Stand with feet hip-width apart, legs as straight as possible, and bend forward, placing palms on towel. Push towel forward as you extend into plank position. Try to keep legs and arms straight as you pull towel back toward feet for one rep. Do 10 reps.

CARDIO BURST: In push-up position, alternate bringing one knee at a time toward chest (known as a mountain-climber), for one minute.

Sign up for the SELF Jump Start Diet plan for 31 healthy eating tips to follow along with Jillian's no-fail workout routine!

CIRCUIT 2:
DRAGON STANCE (works hips, butt, thighs, calves)
Stand with feet staggered wider than hip-width apart, left foot in front of right. Turn left toes out; place hands on hips. Twist right knee toward left knee and lower to ground, keeping shoulders back and hips square. Hold for 10 to 30 seconds. Return to start. Do 10 reps. Switch sides; repeat.

BEAR CRAWL (works shoulders, arms, chest, back, abs, thighs)
Start on all fours. With back straight, abs tight, hands directly beneath shoulders, crawl forward on hands and balls of feet (knees lifted a few inches off ground). Take small, quick steps, for five seconds; crawl backward for five seconds. Do 10 reps.

SHIFTING PUSH-UP (works shoulders, triceps, chest, abs)
Start in push-up position, hands wider than shoulder-width apart. (Too tough? Keep knees on ground.) Shift weight to right side and drop body to floor, keeping right elbow close to body, left arm straight and extended. Inhale, using core to lift body back to start. Switch sides; repeat. Do three reps.

CARDIO BURST: Complete the circuit with one minute of jumping jacks.

CIRCUIT 3:
JACK KNIFE (works shoulders, back, abs, thighs, hamstrings)
If not on carpet, put folded towel on ground; do a headstand, placing palms flat on either side of head and extending legs straight up. Keeping back straight, slowly bend at waist and lower legs as far as you can; Michaels taps the ground. Slowly raise legs to return to start. Do three to five reps. If you’re a beginner, lean your back flush against a wall.

WINDMILL (works shoulders, chest, back, abs, hips)
Start in plank position. Shift weight to right hand and reach left hand to sky as you roll into a side plank, left foot staggered behind right. Separate legs to hip-width apart, balancing on heels, as you turn over, belly up, placing left hand on ground to come into a reverse plank. Repeat on left side for one rep. Do six reps.

ROCK-AND-ROLL SQUAT (works back, abs, butt, thighs)
Stand at end of mat with feet hip-width apart, elbows bent, palms out. Squat deeply and smoothly roll onto back. In one fluid motion, press palms into mat on either side of head to lift hips, then use momentum to propel legs forward and come up to standing. Do 10 reps.

Get wise to Michaels’s top four workout secrets and on your way to your best-ever body at Self.com.