A collection of my favorite workouts. I design them with optimal fat-burning, effectiveness and time in consideration- I like to keep things no-nonsense with the busy Fitnessista in mind. All workouts are free and always will be.
For help on setting up a fitness plan, check out this post.
(As always, talk with a doc before making any fitness or nutrition changes. Honor your body and your injuries.)
Ab Burners -add these into a weights routine, after cardio, or before bed at night for a little extra burn
- 5-minute Ab Burner (VIDEO) #2
- 5-minute Ab Burner (VIDEO)
- 10 Ways to Crunch
- Captain’s Chair Ab Burner
- Cardio/Ab Burner Combo
- Easter Ab Burner
- Halloweekend Ab Burner
- Bring On the Week Ab Burner
- Party Animal Ab Burner
- Saturday Night Ab Burner
- Sunday Night Ab Burner
Bridal Bootcamp
Bun in the Oven Workout
Workout Move of the Week:
- The Lunge and Lift
- Bicep Curl Plie Squat Combo
- Cardio Blasts with Lacey
- Burpees
- Yoga Inspired
- Short Cardio Workout
Elliptical Workouts
Schweaty Workouts - posted monthly and include a combination of strength and cardio. You can follow these workouts if you’d like on non-consecutive days for about 4 weeks before changing it up. Remember, change creates change <3
2012:
Spin Workouts
Stretching
Summer Shape Up Plan- A total-body fitness plan with nutrition recommendations and meal ideas to help you feel good and bikini-ready all year long
2012:
Everything you need, including the full workout calendar, meal ideas and grocery list is here.
2011:
2010:
2009:
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5- Repeat Week 1
- Week 6
- Week 7
- Week 8- Repeat Week 3
- Week 9
- Week 10
- Week 11- Repeat Week 2
- Week 12- Repeat Week 1
Treadmill Workouts
Weight Workouts
- 10 Ways to Lunge
- 10 Ways to Plank
- “Baby Got Back” Workout
- Compound Weights Workout
- HTP Intro to Iron Pumping Plan
- Intermediate Iron Pumping Plan
- Friday Frenzy Legs Workout
- Killer Arms Workout
- Monday Bang Workout
- Shoulder, Chest and Triceps
- Shoulder, Chest and Triceps
- Shoulder, Chest, Tricep and Abs Circuit
- At home circuit workout
- Jump Rope Strength Circuit
- Legs
- Total Body Toning Sesh
- Rainy Day Workout (all you need is a pair of dumbbells)
- Spring Abs Workout
- Spring Arms Workout
- Spring Leg Workout
- Strength Train on the Treadmill
Winter Shape Up
2012:
2011:
2010:
Workout Quickies
- ALL Tabata Thursday videos are here (4 minutes of cardio glory following the Tabata format, includes video)
- Booty Burner (VIDEO)
- Exercises on a park bench
- V-day booty blast
- No Time to Weight (Circuit)
- Black Friday Frenzy (Circuit)
- Humpday Booty Burner
- Short Cardio video
- Triple Threat Cardio Workout (30 minutes)
- Turkey Treadmill Workout
Hi, I'm Gina. Welcome to The Fitnessista! I love blogging about my adventures as a new mom, military wife and fitness instructor, as well as sharing new workouts and recipes. Check out the About page for more info - thanks for stopping by!
I’m interested in starting an HIIT workout with running. My average pace is 9:30 for a regular run, but I usually run a 9:00 for a half marathon pace. I’d love to get your advice on how long one of these workouts should be and a sample workout – something that is challenging, but won’t make me fall off the treadmill
5 minute warm up
30 seconds as fast as you can go
1 min 30 seconds recover (slow jog)
30 seconds as fast as you can
1 min 20 sec recover
repeat for 15 minutes of intervals
5 minute cool down
2-3x a week max on non-consecutive days
Dear all things holy. I just did this about an hour ago. Gina. I think I’m in love. I used a treadmill because I work in the city and there isn’t a good place to do this. However, it was a great workout. I haven’t sweated like that in a ridiculously long time. Thank you
so awesome!
Hi Gina, do you have a “search” function for your blog? I’d like to read your Insanity review but don’t know how to find each week review other than going post by post! Also, have you done P90X? If so, did you also do a review? You have great insights about workout programs so I love reading about them! Can’t wait to hear your thoughts on Tracy Anderson’s Mat DVD
yep! on the right side, towards the middle of the page
doh! thanks
I checked the top and the bottom, didn’t even think of the checking the middle 
any plans on doing P90X? Love it and Tony Horton!
i thought about it, but can’t right now. in the future, for sure
When i work out i only do abs and ive read many books and they say i should be doing other workouts but i stick with abs and my body is fine should i keep up this workout plan?
Favorite book:http://62a7chi9m9u0-1nlv-15skyv2e.hop.clickbank.net/
Hi Gina,
Love Love Love your blog! You always have great food options and workouts. I was wondering if you could help me with workout/food plan or just a few tips. I workout about 3-5 times a week but I’m just not seeing the results I want. I go to the gym and do cardio and strength training. But I just don’t know what else to do? I’ve seen some toning but really getting frustrated.
Any advise would be greatly appreciated!
Thanks,
Samantha G.
thanks girl!
i’m actually not doing distance work at this time. but, if you check out the summer shape up and winter shape up plans, there are full workout plans and menus there. hope that helps a little!
Hey! I’ve recently got into running and was wondering if you think its better to eat an evening meal before or after my run. I like to run at around sunset, and currently that’s at about 9pm here in the UK. So is it better to have an early dinner or eat when I get back?
Thanks, and I LOVE your blog. You’re such an inspiration
Anna
i’d have a snack before and dinner after
Hi Gina,
Just stumbled on your blog from the fitmag site. LOVE IT! Your blog is so down-to-earth and realistic. I hope you seriously consider making a cook-book. A couple things I’d love to see from you if you have time:
A review on Bikram Yoga. Just started it. The only research out there is from instructors. Could you provide an unbiased review of it? How many times do you have to go per week for it to be beneficial? Is it even that good for you? What would you suggest pairing it with (I do mine after a day of weights) to gain the best benefits?
Ingredients to always have in your kitchen. I love your recipes but have noticed some consistent ingredients you place in most of your food. My family has just started switching over from over-processed commercial foods to a more healthy life-style. Could you provide a consolidated list of the kitchen must-haves for a new healthy eater (PS, we love your baked good recipes)?
A national gym review. Maybe a long term project but I cannot find a review of women friendly gyms anywhere. To start, come to Chicago and try Womens Workout World!
Thanks so much lady!
hi peggy!
welcome to the little blog
thank you so much for the post ideas!!! i’ll post about bikram next week and will totally do a must-have ingredients post.
take care and thanks so much for reading <3
Hi Gina!
I absolutely love your blog and all the workouts! I was just wondering if you have ever done a detox? I am considering doing a 10-day detox where you eat only raw fruits and veggies, but I was wondering if it gives you enough energy to still work out?
If you have any experience with detoxing and excercising I would LOVE to hear it! Thanks so much Gina, you rock!
Lucy
Hi Gina–
I was curious if you had advice for a quick/get-your-burn-on workout for a semi-beginner/lacks-any-real-fitness-kinda-gal. I am an RN so I work 12hr shifts. Mostly I sleep in as late as I possibly can to get to work on time then I am pretty beat when I come home from work. I wondered if you had advice on what would be a quick (15-20min) workout I could do either EARLY in the AM (I can try and get up…4:30 is just painful) or something quick before I go to bed.
I work out on my days off, usually use the Couch to 5K app and do some weights. I am trying to lose weight, but more importantly gain fitness and endurance to work my 12hour shifts and not feel exhausted all the time. Any advice you could give would be great. Thank you!
Love your blog!
try the into to iron pumping plan
do you have access to a gym?
hey you can finally put those “bun in the oven” workouts to use! he he
haha right?
can you share your journey with y our 40 pound weight loss? what made you decide to lose the weight? what were the main things you did to lose it?
Hi- Wow- I just wanted to let you know that I love your blog! We have alot in common- our passion for health,fitness and nutrition. I am a group fitness instructor too! I am not sure if anyone has told you about the Beachbody coaching opportunity but I added that to my list of things I do and it has been incredible. If you want to check it out here is a link : http://bit.ly/ewa9PE Last month I made $3K doing it part-part time
Thats not why I came to your blog btw- but as I was reading it I thought you would be great at it. Thanks for all that you do- I look forward to following your blog and being inspired by you. Have a great day and if you want to chat about the Beachbody thing let me know. -Molly
This might already be on your site somewhere and I just can’t seem to find it, so I’ll ask anyway…I was wondering if you could recommend a good “beginners” workout regime. I used to run quite a lot, but never got up past 3 miles and that was 2 years ago. I really want to get in shape, but I’m not sure how to start and whenever I go to the gym, I end up running for about 5-10 minutes and feel like passing out. Any suggestions?
Thanks a bunch!
i don’t have an intro running program (check out couch to 5k), but have an intro weights plan that would be a great component- it’s the htp intro to iron pumping (on the fitness tab) xoxo
Hi Gina! Congratulations on your pregnancy
I really enjoy reading your blog everyday — you inspire me to lead a healthier lifestyle! Question for you: I will be in Austria for 5 weeks this summer to attend an opera training program. I’ll be living with a host family and will not have access to a gym. I can go running outside, but I also wanted to keep up with my strength training. My bedroom will most likely be small, so I was wondering if you would be able to recommend exercises that I could do in a small space. Also, I was not planning on bringing weights with me since I’d like to keep the luggage light. Any suggestions would be greatly appreciated. Thanks! ~ Victoria
thanks victoria!
check out the winter shape up- all of the exercises can be done at home and many of them are bodyweight exercises. it might be a great idea to invest in some resistance bands- you can do a ton of strength exercises with them and they travel well
xoxo
Hey. There is a new studio in my town that is opening up, and I was telling them about Dance Trance. I tried to find your email, but I couldn’t. Just curious if you can tell me more about it – Where the trainingss are etc?!? Anything you can tell me!
Thanks!
Jess
check out dance trance fitness.com
[...] check out The Fitnessista for fitness and healthy food [...]
Living Social sponsored a Bikram Yoga deal in my area, $30 for 20 classes. If I hadn’t been reading your blog I would have passed it up because I wouldn’t know what Bikram meant. Thanks for all of the information on different work outs, it is soooo helpful. Any advice for a Bikram newbie?!?!?
here ya go: http://fitnessista.com/2011/05/focus-on-bikram-yoga/
Gina, Thanks for all you do:) I know that some days can get very ugly. And now that you have your own nugget coming(loved this made me smile)it will be very hard and I wish you God strenght.
My ???s is I teach water aerobics have for 15yrs and its getting very humdrum I’m getting bored so I now my clients are. I try to find new stuff but just can’t seem to get any good ones no of any sites or have you ever taught a class, if not now that you are () you should try one, like you have time huh. ok well if you can send ok. And thanks again for all you do.
Saw you mentioned in Redbook and wanted to give you a hooray for you! Keep doing great things. Ladies if you are interested, check out August Redbook (i believe!)
Do you have any exercise recommendations for those ab glider discs/fitness discs? I took an ab class once and I loved using them.. but I can’t really remember what we did!
omg yes. get into plank position with your feet on the disks:
as you exhale, tuck your knees into your chest and extend back out
you can also do “snow angel” legs- out and in
takes the legs out to the side, tuck them into your chest, then extend straight out
“inchworm”- come into a pike position with body in a v-shape, and then walk your hands out in front of you to bring you back into plank. then back into plank, then walk your hands out, repeat
[...] of a Fitnessista tagged me with the “My 7 Links” meme. I love that she mentioned her Summer Shape Ups as her most helpful post — I got started lifting weights thanks to Gina’s Summer Shape [...]
[...] check out The Fitnessista for fitness and healthy food [...]
Hey Gina! I love your workouts. Congrats on your bun in the oven
I am getting married in March and immediately thought I should do your bridal bootcamp workouts… but there’s only links on 3 of the 4 weeks. Is the 4th post somewhere else? I’m so excited to try it but I want to stick to your plan as well as I can!
Thanks!!!
-Sara
[...] ALMOST done. One more workout!!!!!!!!!!!!!! I think I’m going to follow some of her workout plans next. I absolutely LOVE her blog. I probably read that blog more than anything else on the [...]
Hi, I am a 41 year old mom of three, prior military and in my “old” age I have become overweight in the worst place…..my belly! Prior to the birth of my last child in 2004, it was pretty easy to lose the weight. But, now its like I have no energy, and no drive. I have considered attending a zumba class but my self esteem has suffered a severe blow! I rarely see any overweight people in the classes and the ones that are there seem just as uncomfortable as I think I would be. All the clothing is form fitting and it would be no problem if I were smaller, but as a person with a large belly and back fat, the thought of it all is just frightning. Do you have any suggestions? Seriously though check out the videos of zumba on youtube and other sights, all the slim chicks are up front, in perfect harmony, playing for the camera while the less attractive, somewhat uncoordinated, overweight people are struggling in the back.
Hi Gina, I love your blog…I stumbled across you a couple of months ago and check in daily-ish!
I was hoping that you were going to post some of your favorite play lists. I need some good paced music to keep me company on my schweaty lunch hour runs and gym adventures! If you have posted a few suggestions (I think I saw a mention somewhere?) could you point me to the date/page? Cheers and have a great day tomorrow.
here are all of the playlists i’ve posted
http://fitnessista.com/category/playlist/
[...] Fitnessista posts workout plans and ideas. I’ve only been following her for about a year, but she posted her older exercises too under her Fitness page! I really like her stuff! [...]
I LOVE your blog! It’s great to see another person inspiring and touching the lives of others through fitness!
Are you a beach body coach? I saw you liked the workouts and was curious.
Can’t wait to see what lies ahead! Thanks for such a great blog!
Lauren
http://www.beachbodycoach.com/LAURENMARTINA
nope, not a beachbody coach. i didn’t want anything to do with the company, since i review the dvds so often
love all of the ones i’ve tried, though!
Hi Gina,
I have a fitness question for you. I’m getting back into fitness and don’t really want to spend much time working out. I’ve been doing some research on Tabata workouts and would ideally love to do 12 minutes of an intense Tabata.
Is it safe to do daily? (Mix up cardio and strength of course and with appropriate rest days ie. yoga and being lazy).
What are your thoughts on these types of workouts? Do you have any recommendations or ideas?
I should also say that any sort of body weight exercise recommendations would be awesome!
Thank you,
Katie
hey girl,
no i wouldn’t do tabata daily. you can read more about why in my hiit post: http://fitnessista.com/2011/06/readers-request-hiit-me-baby/
i’d do hiit every other day, max, alternating with steady state cardio + weights and flexibility
hope this helps a little!
That does help, thank you so much!
HEy Gina,
can you do a focus on suoersets or possibly offer a superset workout. I was recently introduced to thsi and love them!!
i mean supersets lol
sure! i have a couple of the fitness page, too
oh we’re on the fitness page. haha
Hi Gina!
So this is my first official post on your blog! I just wanted to ask you about your thoughts on bodyrock type workouts…now I know you had mentioned that you don’t recommend doing them everyday, but is that because of the intensity of the workouts, or because you don’t feel that they are long enough, etc? I love them simply for the time convenience, and I am super busy with Nursing school right now! However, I LOVE lifting and love interval sprint treadmill workouts in addition. If I wanted to workout 5-6 days/week, what would be the best way to spilt it up, given that Tues/Thurs need to be a shorter workout (more like bodyrock style) because they are my busiest clinical days! Thanks Gina!! You rock
Ya don’t need to write out any program or anything, but what would be the best way to train in order to get the best results (I am 5’7, 123 lbs, and want to improve muscle tone and become a bit more lean). Thanks!
Vanessa
Hi,
I was wondering if you have any at-home-Yoga DVD’s that you really like. I saw your post on Birkam Yoga…I’m actually going to try a class near me in Longwood. But for those days when I can’t make it or just for a matter of convenience, with my children and schedules, sometimes it’s just easier to pop in a DVD. Thank you for your help!
Andrea
would you enjoy podcasts? my favorites are dave farmar and yogadownload.com
Are you going to post the schweaty monthly workouts you’ve been sharing??
yes, this page is in major need of an update! ab burners and schweaty workouts should be up by monday night
Hi Gina,
Love your blog, I’m going on vacation in one month and wanted to know which is most intense/will see quickest results out of the bridal bootcamp/summer shape-up/fall-shape-up? I’ve got 5 lbs to lose and need to tone my abs the most
try the most recent summer shape up and see what you think!
You should do a pregnancy workout section!!! I just found out i’m 5 weeks along and would love to see some examples of how you exercise and what you do!
congrats!! i’ll add the pregnancy workouts to this page
i have a couple posted, just need to make them easier to access
[...] of blogs, websites and trainers to answer my questions though, including the talented Gina at The Fitnessista and my boyfriend who is a certified CrossFit instructor. The workouts above and the ones to come [...]
I saw on one of your posts pre-baby (congratulations, by the way) where you posted videos of yourself teaching Zumba to the highschool kids. I was wondering if you had a section/link devoted just to your Zumba activities?
Yes! Zumba videos (like, to follow along to) would be incredible!
are there any cardio workout dvds you recommend that heklp with getting back in shape for running/jogging? thanks
any cardio dvds are going to help with your cardio endurance, but actually running/jogging is what’s going to get you there, if that’s your goal. we can build up our endurance, but the body has to adjust to the certain mode of exercise that you want to do. have you checked out the couch to 5k program?
What are your recommendations for exercising when you have a runner’s knee. I plan to take a break from running, but somehow I still want to keep on exercising. I hear swimming and upper arm machine weights are good, but have you tried anything else?
i’d check with your doc, but mat pilates is also a good option. i’d definitely stick with swimming for cardio though- no impact is a very good thing
hope you heal quickly!
Hi
I love your blog and have tried a few of your treadmill workouts. I know you always rave about yoga and I know there are so many benefits for those who practice regularly. I have a few at home yoga DVD’s but always feel discouraged as I am the most INFLEXIBLE person ever and don’t feel I am doing a good job. Are there any suggestions you could give or encouragement I suppose? I know this would be good for me, but I always choose running or weights and don’t make the time for yoga.
Thanks and xoxo
Tori
I love your blog, you’ve inspired me to try zumba!
ohhh you’ll love it! let me know how it goes!
[...] weights. You can check out routines in magazines, or from Shape, Self or Women’s Health mag. Fitnessista also has some awesome easy to follow strength routines. 5. Picture the alone/me time you’ll [...]
Hello Gina, I have been reading your blog for a year now. This is my first time writing to you. I am from Malaysia, a hot tropical country (that has only one season throughout the year — SUMMER) and I just moved to London this October. After spending two months settling down and getting around London, I started exercising yesterday. I tried jumping rope and jogging outdoor (I’m staying in a small flat), but it didn’t feel quite right. I skipped rope for 20 minutes and started to get dizzy and eventually stopped. I can usually skip for an hour back in Malaysia. Does it has anything to do with the weather? It’s winter here, the temperature is about 6 degree C or maybe lower. I thought it would get better after my body starts to warm up, but it didn’t, even though I sweat. Any suggestions? I love skipping rope.
hi qi,
thank you so much for reading and for saying hi!
it could definitely have to do with the weather or altitude that you’re used to. london can be very rainy with high humidity, which can make it more challenging for cardio. i’d say take it easy until you get used to the new atmosphere- maybe just do a little each day and add on as it starts to feel better
xoxo
Hi Gina,
I was pretty good about staying fit and eating healthy in college, but now that I have a full time job (and work late hours) it is getting harder and harder to stick to my routine. I’ve been thinking of starting a journal to track my exercise and eats, and was wondering if you have any recommendations/best practices, or know of a good journal to use. Do you keep any sort of journal or record? Do you think it helps?
Thanks!
Thank you so much for posting a bridal bootcamp. I’m getting married in October and I would love to be fit for the big day and for Hawaii!
Heyy Gina
So I am hoping you can help me out. I am 19 and weight 195 lbs. In about 4 weeks I am going to flordia for my spring break. I want to lose as much weight as possible, especially around my stomach thighs( i was to be able to wear shorts with cellulite) and my arms.
Can you send me a workout plan to lose as much weight in that time and a meal plan I should follow?
thanks for the help
Jayme S.
check out the winter shape up
hey Girl! I hope you are having an awesome night with your new Baby! I love your blog, and I am looking into becoming a personal trainer. Do you know any online courses that you think are good? Or would you be able to link to your post about becoming certified here? Thank you so much! I want to be a zumba teacher just like you as well!! Thank you again. <3 Ali
Hi!
I just recently found your blog and really like it!! I just wanted to ask you, how long before a workout do you eat your snack?? And after?
I workout approximately 5-6x a week, but I’m super bad at knowing what to eat for my diet.
Help! lol
=D
Thank you!!!
I’m interested in knowing what type of cardio plans are safe during pregnancy. I’m in my second trimester now and have more energy to workout but I’m afraid to overdo it. Since you have stayed so fit through your pregnancy could you share some cardio ideas with me, please?
I’ve yet to take a spin class but after reading your blog and weight loss journey I think I’ll give it a go. You would think as a soccer player I would have done this already but I haven’t! Thanks for the inspiration! Cheers!
hello! I recently found your blog and I love it! At first I was interested in your reciptes/workouts, but now I am loving hearing about your first days with Livi!
I’m 4 months pregnant and just cleared to start exercising again…I saw you have one baby bump workout…any other suggestions?
Thanks!
i have a couple of posts on the family page on how my workouts changed each trimester. congratulations on your pregnancy!