Frost HIIT Workout

Yesterday morning, Livi and I had a mission: go to Target for Christmas lights and yard ornaments. The Pilot, who has always erred on the conservative side when it came to Christmas decor, gave me free reign to get whatever snowmen and lights I wanted. His turning point was last year, when we were peeking out the garage windows like creepers, checking out all of the neighbor’s Christmas lights. We had one sad, lonely strand. This year, we were determined to match the rest of the neighborhood -it somehow isn’t in our HOA contract to have multiple lights, which is surprising since we get C&D letters for having a solitary weed or forgetting to bring in our trashcan- especially since we will most likely be renting and in a tiny spot this time next year. 

Free reign at Target… I think we all know how this ended up πŸ˜‰


(Tiny shopper on a mission)

More snowmen on my breakfast bowl:

Fast cereal  1 of 1

(cookie dough cereal with defrosted frozen berries, coconut milk and lots of cinnamon)

To rewind a little, I’ve been having a rough time waking up in the morning. We’re back to our night-owl ways, and when my alarm goes off in the morning, it’s dark and cold. I’ve been sleeping in, and getting in naptime workouts for the past couple of days. It’s not ideal, since naptime is when I’ll blitz and clean the house, write and take care of blog stuff, but I’ve found that it’s an energizing boost to get in a midday workout. I like it better than working out at night, since I’m wired afterwards and have a more difficult time going to bed.

I prepped some dinner while Liv was snoozing. The star of the show was this beautiful wild salmon,

Salmon  1 of 1 9

seasoned with Tamari, orange juice and zest from our tree, salt, pepper, maple syrup, garlic and ginger.

Salmon  1 of 1 10

Also prepped some butternut squash and steamed spinach, so all we had to do was bake and eat.

Then, I went into the garage for a quick 20-minute HIIT workout.

When I HIIT it, I’ll usually do 30 seconds on, 30 seconds off. Since I had no idea how much time I’d have, I increased the intervals to make it more intense.

20 rounds of 40 seconds on, 20 seconds off. That extra 10 seconds made a huge difference! 

Tabata pro

Just in case you wanted an awkward picture of my shoulder sweat: 

Shoulder sweat  1 of 1

(the sign of a killer workout)

I put on the “Today’s Hits” station on Pandora -which is really like “Hits from 4 Years Ago”- and here’s what I did:

Frost hiit

Let me know if you give it a try! πŸ™‚

The dessert of the day:

Texas tech game

U of A victory πŸ™‚

Texas tech

Have a great day  <3

See ya later on the Fashion page for Meg’s holiday gift guide and back here this afternoon for day 3 of 10 days of giveaways!

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  1. Caitlin @PieceOfCait on December 4, 2013 at 12:17 pm

    looks killer! love a quick effective workout πŸ™‚

    • Fitnessista on December 4, 2013 at 12:28 pm

      let me know if you try it πŸ™‚

  2. RachelG on December 4, 2013 at 12:26 pm

    That workout is sounding awfully Insanity-esq (or am I still in full blown plyo mode from the other morning??)! Anywho, I can’t wait to give it a whirl tonight! πŸ™‚

    • Fitnessista on December 4, 2013 at 12:28 pm

      i pictured sean t yelling at me with his shirt off while i was working out haha

      • RachelG on December 4, 2013 at 12:31 pm

        Motivation…set! lol! πŸ™‚

  3. Laura B @ Fit Mama Love on December 4, 2013 at 12:26 pm

    Love a good HIIT workout. Today’s a HIIT and steady day for me now that the kids are finally well enough (although still boogery) to leave in gym child care.

    You must be so excited for the fresh seafood in San Diego!

    • Fitnessista on December 4, 2013 at 12:28 pm

      i have no words for how excited i am about that. most of the stuff we get here in tucson is farmed and previously frozen
      wild, fresh fish… ahhhh! it’s going to be amazing

  4. Jay on December 4, 2013 at 12:30 pm

    Looks great, will try it tonight! Thanks!

  5. Captain Competition on December 4, 2013 at 12:39 pm

    Looks like a killer workout – 20 rounds – and a tasty salmon marinade. Hey, your time does not look like the typical iphone stopwatch. Can you tell me what app you are using there?

    • Fitnessista on December 4, 2013 at 12:46 pm

      it’s the tabata pro app πŸ™‚

  6. Jackie on December 4, 2013 at 12:45 pm

    Love target shopping sprees!

  7. FitBritt@MyOwnBalance on December 4, 2013 at 12:55 pm

    That’s such a cool app! I would definitely try this if I wasn’t suffering from a foot injury. That salmon looks yummy!

    • Fitnessista on December 4, 2013 at 12:59 pm

      hope your foot heals for you soon!

  8. Sanaz@Run for Cake on December 4, 2013 at 1:16 pm

    That cereal looks delish! I am having the same problem lately, I can’t get out of bed and to the gym or on the street to save my life. So I am stuck with evening workouts which are definitely NOT my favorite!

  9. Rose on December 4, 2013 at 1:17 pm

    Wow I gotta try this!!! It looks perfectly intimidating in the right way πŸ˜‰
    Also, thank you for the app tip, will download it…. so I guess I have no more excuses for NOT trying this workout.

  10. Anna @ Fitness Γ  la Anna on December 4, 2013 at 1:29 pm

    I’ve been loving the HIIT workouts recently too – I am leaving just before Christmas to go travelling for a couple of months, so I have a LOT to do before I go!! I’m a big fan of the 50sec work, 10sec rest πŸ˜‰

  11. jodie on December 4, 2013 at 1:30 pm

    OMG that royally kicked my behind. Thank you!!!

    • Fitnessista on December 4, 2013 at 1:39 pm

      whoo hoo! it killed me, too πŸ™‚

  12. Maria on December 4, 2013 at 1:40 pm

    I am psyched to do this workout tonight! And the timer app! I love it thanks for the information on that!

    • Fitnessista on December 4, 2013 at 1:55 pm

      of course- hope you love it!

  13. LisaG on December 4, 2013 at 1:42 pm

    Let’s see a pic of your Tarjay loot!?

    • Fitnessista on December 4, 2013 at 1:54 pm

      it’s all in the yard, haha! i’ll text you a pic πŸ˜‰

  14. Sara @ LovingOnTheRun on December 4, 2013 at 1:59 pm

    Nothing better than a little HIIT sweat! It always feels so great! πŸ™‚

  15. Maria on December 4, 2013 at 2:08 pm

    Looks like an awesome workout! I love the Tabata timer πŸ™‚

  16. Brooke on December 4, 2013 at 2:29 pm

    What does the side lunge, basketball throw look like?

    • Fitnessista on December 4, 2013 at 3:02 pm

      you do a low side lunge, then spring up (standing on the straight leg of the lunge) and arms in the air like you’re throwing a basketball

      • Brooke on December 4, 2013 at 5:16 pm

        Thanks! I plan on doing this workout tonight!

  17. Erin @ Girl Gone Veggie on December 4, 2013 at 2:29 pm

    Target is so dangerous! Our apartment looks like Christmas threw up on it (in an attractive way ;p) and most of it came from Target.

  18. Emma S. on December 4, 2013 at 2:41 pm

    Very much looking forward to this, been looking for something to get me out of my lazy-bum rut before I succumb completely to the sugar monster of Christmas.
    Any recommendations of what to do if there are no basketballs around e.g. medicine ball maybe?
    And probably a silly question but is the throw up in the air (and then you catch it) or up against a wall?

    πŸ™‚ x

  19. Jenna on December 4, 2013 at 2:53 pm

    What app do you use to keep time?

    • Fitnessista on December 4, 2013 at 3:01 pm

      Tabata Pro

  20. Liz @lizziefit_ on December 4, 2013 at 3:03 pm

    An extra 10 seconds makes a HUGE difference for HIIT. I always love this style workout so I’ll have to give this one a try πŸ˜‰

  21. Michaela on December 4, 2013 at 4:07 pm

    Thanks, Gina! Just did the workout and LOVED it!!! Planned to go for a run, but as soon as I was outside, I decided it was a baaaad idea 0 degrees Celsius!
    Did the tuck jumps twice by mistake (instead of squat jumps), and it was so good.

    • Fitnessista on December 4, 2013 at 4:23 pm

      tuck jumps twice! rock star πŸ™‚

  22. Amber on December 4, 2013 at 4:16 pm

    LOVED that workout! I was able to squeeze it into my quick lunchbreak gym sesh!


    • Fitnessista on December 4, 2013 at 4:23 pm

      yay, i’m glad you liked it too πŸ™‚

  23. Livi on December 4, 2013 at 4:20 pm

    I love workouts that get you sweatin’ with just your own body! at-home worktouts are so great!

  24. Cassie on December 4, 2013 at 4:27 pm

    Looks awesome – I’ll definitely try this workout tomorrow! (Teaching tonight :P)

    • Fitnessista on December 4, 2013 at 4:39 pm

      have fun teaching! let me know how it goes!

  25. Michelle @ A Healthy Mrs on December 4, 2013 at 6:49 pm

    Looks like a great workout! Bookmarking it πŸ™‚

  26. Verhanika on December 4, 2013 at 7:52 pm

    Oof! I had a rough time the second round. I did some modifications replacing the Body Weight Squats with Sumo Squats and Side to Side Hops with a Shaun T classic: Ski Abs.

    My floor is slicked in sweat. Good one, Gina!

    • Fitnessista on December 4, 2013 at 10:54 pm


  27. Jill on December 4, 2013 at 8:30 pm

    Well I thought I was in pretty good shape thanks to marathon training… But dang you just proved me wrong! What a killer workout πŸ™‚

    • Fitnessista on December 4, 2013 at 10:53 pm


  28. Charbel H on December 5, 2013 at 12:31 am

    Sounds like a great workout, will give it a try!

  29. Lucie@FitSwissChick on December 5, 2013 at 2:58 am

    That salmon looks so good! I’m still obsessing with the squash and pumpkin too – I hope they will stay all winter long!

  30. Madison on December 5, 2013 at 11:29 am

    Looks like a killer workout. I am almost done with this weeks workout, so I’ll start this workout next week.

  31. Kimberly on December 5, 2013 at 2:09 pm

    Awesome heart racing short but sweaty workout!!! πŸ™‚

  32. chelcie @ chelcie's food files on December 5, 2013 at 5:37 pm

    just did that work out! it was great! definitely dripping sweat right now!

  33. Jenny on December 5, 2013 at 6:44 pm

    just did the workout! dying. but in a good way!

  34. Abby on December 6, 2013 at 2:34 pm

    Tried this yesterday after a 20 minute treadmill run. The time flies by! Usually 20 minutes of HIIT feels pretty long. Love your sweat sesh motivation.

    • Fitnessista on December 6, 2013 at 4:48 pm

      awesome! so glad you liked it!
      and i totally agree- it was over so quickly!

  35. Catherine on December 6, 2013 at 5:58 pm

    Awesome workout! I love it when I can squeeze in a full body workout in such a short amount of time, and your workouts always leave me breathless! I had two separate trainers today ask me who I was training with/who made up my routine and I just smiled and said “a friend” haha! Thanks for the routines that make me feel like I am a beast πŸ™‚

    • Fitnessista on December 6, 2013 at 6:04 pm

      BOOM. amazing!!! so glad you liked it.. and got some props too πŸ™‚ xo

  36. Erin on December 6, 2013 at 7:38 pm

    Oof–that workout kicked my booty in the best possible way! I’m always all like, 40 seconds is nothing, and then promptly die. Not sure why my brain isn’t catching on.

    I have an annoying question, Gina-whenever I come to your site on my iPad I get a full screen aveeno ad for every blog post I read-is there anything you can do to change that or is it out of your control? I only ask because I bring my iPad to the apartment gym for workouts and it gets annoying to have a huge popup if I want to search for another page/workout. Sorry if someone’s asked this before!

  37. Erin on December 7, 2013 at 12:21 pm

    It is WAY too cold for me to want to go to the gym this morning, did this to warm up and get moving. Loved it!

  38. Missy Dieli on December 9, 2013 at 7:50 am

    Can you briefly breakdown the side lunge basketball throw for me?

  39. Starr C on December 9, 2013 at 10:58 am

    If I can ever get my knee to cooperate, I’m going to try this!

  40. Nicole on December 9, 2013 at 1:31 pm

    Sooo happy to have a new workout for indoors- doing this tomorrow morning- thank you!!

  41. Carolyn on December 27, 2013 at 9:28 am

    Awesome workout! I did this AM and needed to take some extra breaks. Thanks πŸ™‚

  42. Mary on March 5, 2014 at 2:27 pm

    I find that doing HIIT on my own gets boring. Plus, I never push myself as hard as I do when I’m using this killer coached HIIT album I found on iTunes:

  43. Jb on September 23, 2014 at 10:23 pm

    How many times do you do each exercise during the 40 seconds? Do you do one of each through to 10 then start again if you still have time left?

  44. Jb on September 23, 2014 at 10:24 pm

    Oh never mind! I see you do it twice πŸ™‚

    • Fitnessista on September 24, 2014 at 12:04 am

      πŸ™‚ enjoy!!

  45. Claude Borel on March 3, 2015 at 6:14 pm

    Hey Fitnesista!

    HIIT cardio is absolutely one of the best types of cardio you can do to lose fat. What’s awesome with this type of cardio is that apparently it helps you maintain your muscle mass.

    The disadvantage with steady long cardio is that it can make you lose muscle mass as well as the fat. Just look at long distance runners, they are all skinny as hell with no muscle. Now look at sprinters, they are all super muscular and ripped.

    I think all of us would prefer to have the body of a sprinter and not a marathon runner without being disrespectful to the sport. We are talking here about esthetics.

    Hiit cardio is a great way to lose fat, even better than steady cardio and it helps build muscle at the same time. It’s a win-win situation really. The only downside is that it’s extremely intense. I would not recommend doing it more than 3 times a week to give your body the time to regenerate itself.

    It can be pretty hard on the joints too so don’t overdo it if you have problems of that nature.

    Great post again Fitnesista. I’ll keep an eye on your blog. ^^

  46. Lisa on August 1, 2015 at 7:07 am

    Hi Gina:

    Thank you for this workout – I’m going to try my best – I’m working my way up to some of these after bi-lateral knee replacements. I’m not at full range of motion so – challenging. But what’s a workout without a challenge right? Just got your book and looking forward to reading that and trying to incorporate it into my life. I really love all the variety and options you put into your exercise and nutrition plans.

    Best Regards,


    • Fitnessista on August 3, 2015 at 2:16 pm

      thank you so much, lisa!! keep being smart and modify as you need to <3

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