HIIT Scorcher

Hi guys! How’s your day going so far? I have a super efficient HIIT bodyweight workout for you today, but first…

we have liiiiiiife!

Little plants

I’m so stoked that our little herb garden has started to sprout! (I think it’s because nana was here and she has the magic touch. I figured out what her secret is, though: she had Livi talking to the plants with her. And then there’s the whole “consistent watering” thing.)

For the first time ever, we have a tiny jalapeño plant. I was convinced the seed pack was a pack of lies, and there ya go. It would be fun to use our own jalapeños for salsa and egg scrambles this summer 🙂

While I was talking the photo of the herbs, the mystical green birds were squawking at me. Maybe you guys can help me dispel the mystery. There are green birds that will no joke fly over your face multiple times a day, and they look like parrots? The Pilot and I thought perhaps they had escaped from a zoo or aviary, but nope. They belong here.

The only photo I’ve been able to get of one:

Green bird on a power line

As you guys know, I’m not a huge bird fan but I do like the green parrot-things.

Yesterday was a pure strength day for training and classes. I took a barre class as part of my teacher training and had a short workshop afterwards. (San Diego locals: I may be teaching a free community class as my first one on the floor, so I’ll let you know in the next couple of weeks!) Then, later that afternoon, I went to observe a BodyPump class to study up for my certification. Get this: class had over 80 people! I’ve NEVER seen that many people doing BodyPump at once, so it was pretty incredible.

It ended up being fifty shades of fail for me because I hit major traffic on the way to class and drove around for 15 minutes trying to find a parking spot at the gym. (I ended up having to do the creepy thing where I followed a girl from the gym to her car so I’d finally get a spot- it was that packed.) Needless to say, I was a couple of minutes late, didn’t want to disturb anyone by setting up my stuff, so I sat in the back to observe and take notes. I’m hoping to knock out part two of my BodyPump training next month!

HIIT Bodyweight Workout 

Today will be a HIIT day, and I’ll be joining along with you for the workout below:

HIIT Bodyweight Workout

For today’s workout, we have a HIIT scorcher. If you’ve been reading for a while (thank you!!!) you know I’m a huge fan of High Intensity Interval Training. It’s a great way to increase fitness and maximize fat-burning potential in minimal time, so it works well in a pinch if you only have time for a quick workout. (Want to learn more about HIIT? Check out this post!)

This workout only uses your body weight and you can do it anywhere:

Use only your bodyweight for this HIIT workout you can do anywhere. Increase fitness and maximize fat-burning potential in minimal time, so it works well in a pinch if you only have time for a quick workout. fitnessista.com

Form Cues and Tips

For your lateral lunges, be sure to sit your hips back and keep your chest lifted.

If you’d like to change the tuck jumps, feel free to do faster bodyweight squats or jump squats.

During your mountain climbers, really use your core strength to bring your knees in towards your chest or towards your elbows to engage the obliques.

For the Warrior 3 tap and lift, you’ll lean forward with arms extended, lightly tapping your back leg to the ground. Use your glutes to lift up to a Warrior 3 position, and endeavor to keep your hips parallel to the floor.

For ALL of the exercises (especially the fast ones) be sure to focus on quality over quantity. Take a breather if you need one so that your form doesn’t suffer.

As always, check with a doc before making any fitness changes and honor your body. Modify if you need to.

Hope you have a wonderful day!

See ya later with a refreshing and healthy popsicle recipe 🙂



Congratulation to yesterday’s giveaway winner: China! I’ll be emailing her today to get her prize on the way. Stay tuned for more giveaways of the sneaky and non-sneaky variety 😉

Latest on the Family and Fashion pages <3

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  1. Ashley @ A Lady Goes West on May 28, 2014 at 11:12 am

    Don’t you love watching a packed class like that? The most I’ve ever taught in BODYPUMP was 75, and that was in a huge gym back in Orlando. The city gyms I teach at now in San Francisco have MUCH smaller group fitness rooms, and not enough equipment for that many people.

    Have you tried filming yourself teaching BP yet at all? You should even do a few practice runs at home without all the weights so you can pick out what you need to work on. It usually takes a couple of times to get it right. Best of luck!!

  2. Mia on May 28, 2014 at 11:21 am

    I looked up those birds and they are parrots! So cool that you have wild ones flying around! http://sdnews.com/view/full_story/21895985/article-Noisy–but-beautifully-exotic-wild-parrots-call-San-Diego-home-?instance=most_popular1

  3. Lori on May 28, 2014 at 11:34 am

    LOL @ the creepy thing!!

  4. Kim on May 28, 2014 at 11:40 am

    Oh the green parrots! they are actually wild. the common belief in OB is that people let their pets go and then they just breed like crazy. there are tons of them!! they’re pretty but come summer they are super loud in the morning when you are trying to sleep in.

    • Fitnessista on May 29, 2014 at 11:06 am

      that is so crazy! and yes, they sing very loudly 🙂

  5. Rebecca on May 28, 2014 at 11:43 am

    We have those parrots in LA too!

  6. april on May 28, 2014 at 11:49 am

    i live in the los angeles area and we have spotted random parrots in our neighborhood, as well. they’re cool looking, but sometimes they can be SO loud in the morning!

    i wish i lived closer to san diego so i could take one of your classes! 🙂

    • Fitnessista on May 29, 2014 at 11:05 am

      i wish you could too!!

  7. Lisa @ Fresh Spinach on May 28, 2014 at 11:54 am

    Wild parrots! We used to have a flock of them by our place in Pasadena. They’re noisy but fun.

  8. Meg K on May 28, 2014 at 11:58 am

    this might be a silly question…but is the 30 seconds slow of each movement the “off” portion of the 30 sec on 30 sec off?

    • Kelly on May 28, 2014 at 12:12 pm

      I have the same question!

    • Fitnessista on May 28, 2014 at 12:36 pm

      Not a silly question at all- I should have been more thorough. Yes, that’s the active recovery

      • Meg K on May 28, 2014 at 2:06 pm

        Thank you!!

      • Jennifer on May 29, 2014 at 8:57 am

        So for active recovery, do we continue with the exercise at a lower intensity or just catch our breath?

        • Fitnessista on May 29, 2014 at 10:52 am

          continue with the exercise slowly and breathe to get your heart rate down.

  9. Alex @ Kenzie Life on May 28, 2014 at 11:59 am

    My craziest bird story: when I was little, I had crazy long, curly thick hair that used to get tangled quite easily. One time I was outside and a bird was flying around and decided to land on my head and kind of got caught in my mop of hair. It was flapping around and I was screaming and my cousins were on the ground laughing. The bird eventually got out and it was totally fine, but I was scarred for life. Kidding. Kind of. Anyway, I’m better with birds now and those parrot birds look pretty cool! (As long as they stay away from my hair!) Have a great day, Gina! Oh and I hope your jalepeno plant grows well this summer!

    • Fitnessista on May 29, 2014 at 11:05 am

      STOP. i would have been traumatized haha

      • Alex @ Kenzie Life on May 29, 2014 at 1:29 pm

        Lol yeah I kind of was for a few years. My friends could never understand why I’d duck my head when birds were around! I got over it until one decided to use my skirt as a bathroom when I was in Greece. I guess word gets around the bird community 😉

        • Fitnessista on May 29, 2014 at 7:32 pm


  10. Jackie on May 28, 2014 at 12:01 pm

    Can’t wait to try this Friday!

  11. Livi on May 28, 2014 at 12:02 pm

    I love HIIT workouts, especially no-equiptment ones! Can’t wait to get my sweat on with this one!

  12. Nicholle on May 28, 2014 at 12:02 pm

    I was surprised last year on a business trip to London, England, when I went for a run and saw parakeets in the park. The Brit parakeets are smaller and have long tails and are a beautiful yellow and green. A little googling came up with an answer–they started out as cage birds in Victorian times that were either released or escaped and are now established in some of the London parks and gardens. I thought it was pretty cool. Miami also has “wild” parrots.

    • Fitnessista on May 29, 2014 at 11:05 am

      no way! that is really cool

  13. Bri on May 28, 2014 at 12:09 pm

    The parrots are actually an invasive species and pretty harmful to the San Diego ecosystem (they compete with native species and can do some major damage to some trees). They could have been released as pets (it is one scientific theory) but they primarily think that they have migrated from Mexico (where they are actually a native species) due to deforestation of their natural habitat.

    • Fitnessista on May 29, 2014 at 11:04 am

      wow, i had no idea! thank you for the info

  14. britt on May 28, 2014 at 12:10 pm

    HIIT workouts are my favorite!! can’t wait to give this one a try. random, but i think you have done a post on your favorite workout clothing?? after baby #2 i’m FINALLY trying to get back into my old workout routine and i’m looking to add a few new lulu pieces as incentive. 🙂 could you share your favorites? thanks!!

    • Fitnessista on May 29, 2014 at 11:04 am

      i haven’t done a recent one! i can do one on the fashion page next week 🙂
      my favorite shorts are the turbo run shorts from lululemon and i love the tanks from onzie

  15. ashley on May 28, 2014 at 12:11 pm

    Aaah, the OB Airforce! If the first planes at 6:30 am don’t wake you up, the parrots will! Never fails!

    • Fitnessista on May 29, 2014 at 11:03 am

      haha it’s so true! one or the other 🙂

  16. Sara @ LovingOnTheRun on May 28, 2014 at 12:19 pm

    I love doing HIIT workouts especially when I am pressed for time. Can’t wait to try this one!

  17. mary on May 28, 2014 at 12:20 pm
    • Fitnessista on May 29, 2014 at 11:03 am

      thank you for linking! gorgeous 🙂

  18. Tracy on May 28, 2014 at 12:38 pm

    Awesome! I love HIIT workouts like this! You just planned my workout for tomorrow 🙂 I bet the warrior 3 tap and lift is a great glute burner!

    Can’t wait for the popsicle recipe. Happy Wednesday to ya 😉

    • Fitnessista on May 29, 2014 at 11:02 am

      how was it?? 🙂

      • Tracy on May 29, 2014 at 12:14 pm

        Fantastic! The warrior 3 tap & lift is my new favorite move 🙂

        • Fitnessista on May 29, 2014 at 1:05 pm

          yessss! it kills in the best way 🙂

      • Tracy on May 29, 2014 at 12:28 pm

        I worked on my handstand for a bit, too! Still haven’t mastered but I’m closer!!

        • Fitnessista on May 29, 2014 at 1:05 pm

          you reminded me! i need to practice today 🙂

  19. Lauren @ Focused To Be Fit on May 28, 2014 at 12:50 pm

    HIIT workouts are my fave!!! I like to change things up with cardio, so this will be getting used for sure. SUPER cute workout clothes, ugh, I just can’t get enough!

  20. Britt@MyOwnBalance on May 28, 2014 at 12:54 pm

    80 people! That is insane! It must have been a huge studio to fit all of them! I love the energy with that kind of class but I hate fighting for the weights! 🙂

    • Fitnessista on May 29, 2014 at 11:01 am

      same! the energy is amazing, but if you’re not there at least 20 minutes early, you’re outta luck

  21. Jennifer on May 28, 2014 at 1:03 pm

    My husband and I used to live in Point Loma and those birds lined up outside on the telephone lines every day! We have a photo of approx. 15 of them sitting on a line. Crazy. Interesting to learn from other readers that they are actually an invasive species.

    What an awesome workout, thanks for the idea, I will be hitting this up. Congrats on your jalapeno plant, jalapeno goat cheese anyone? 🙂 Have a great day

    • Fitnessista on May 29, 2014 at 11:01 am

      that’s awesome you got a photo of so many! they’re always around but hard to photograph
      and thank you for the jalapeño goat cheese idea 🙂

  22. Katie @ Talk Less, Say More on May 28, 2014 at 1:44 pm

    I am NOT a bird fan and I don’t know what those green birds are but if they fly anywhere near/over/by my face, they’re not my friend! lol 😉

  23. Gwen Y on May 28, 2014 at 1:45 pm

    We have them in Redondo Beach and I love them 🙂 I know most people find them annoying but their high pitched squawking makes me laugh 🙂

  24. Polly @ Tasty Food Project on May 28, 2014 at 1:47 pm

    I’m not a bird fan either and I would be terrified if they flew over my face! lol. There are tons of crows and pigeons in Seattle but I never get near them!

    Thanks for sharing the HIIT workout with us! I always enjoy trying new HIIT exercises!

  25. Ellen on May 28, 2014 at 2:37 pm

    Yes! Parrots!! We have them up here in the San Francisco Bay Area too! They are LOUD. I first discovered them by my Trader Joe’s. I thought I was crazy but the store had them included in their wall murals!!

    • Fitnessista on May 28, 2014 at 6:42 pm

      they are loud!

  26. Elizabeth {Positively Healthy} on May 28, 2014 at 3:03 pm

    That is so cool that you have wild parrots! The craziest thing we have in Ohio is a white squirrel haha

  27. Jessica B on May 28, 2014 at 5:06 pm

    I think those green birds are called Quaker Parrots! Love them!

  28. Megan @ The Skinny-Life on May 28, 2014 at 8:49 pm

    Wow that’s a ton of people in a class. I can’t even imagine! Are you planning to teach more classes once you get certified? On the HIIT, do you do cardio ie 30 minutes before or after?

    • Fitnessista on May 29, 2014 at 10:56 am

      if you decide to do more cardio, i’d do it after but don’t think it’s necessary

  29. Courtney on May 28, 2014 at 9:07 pm

    This was a killer workout!! I am elated, sweaty and full of joy. I will definitely be doing this one on Friday again. Thank you for making my day better!

    • Fitnessista on May 29, 2014 at 10:56 am

      so awesome!!! i did it last night too 🙂
      thank you so much for letting me know you enjoyed it!

  30. Tracy on May 28, 2014 at 9:18 pm

    Body Pump is so much fun with that many people! There are 3 sisters who teach at my gym that regularly get around 80 people, I think 100 is the most I have seen! It is amazing, we have to turn our bodies to the side for lunges! The energy is definitely there with a packed class!!!

  31. Carla on May 29, 2014 at 1:20 am

    San Diego native here! Would love to meet you at your free class.

  32. Elana on May 29, 2014 at 1:36 am

    I work in Point Loma and I was totally mystified the first few times I saw them! The kid I watch told me that some man brought them here from Mexico and then released them illegally and they bred! I’m not sure I would take a 12 year olds word for it though, he cooks up some absolutely ridiculous things, but I do think they are the birds of urban legends. I have only ever seen them in Point Loma though, so I think of them as the Point Loma Parrots. You gotta love all the little weird things around here 🙂

    • Fitnessista on May 29, 2014 at 10:55 am

      haha! there are a lot of unique things about this spot. i’m loving reading about all of the theories about the birds!

  33. Jennifer on May 29, 2014 at 9:14 am

    Cant wait to try this! What kind of timer do you use to time your intervals?

    • Fitnessista on May 29, 2014 at 10:51 am

      i like the tabata pro app or my gymboss interval timer

  34. Caitlin on May 29, 2014 at 1:26 pm

    Hi, I’m sweating like I just stood outside in the 90 degree Florida heat for HOURS. But it only took 20 minutess 😉 AWESOME

    • Fitnessista on May 29, 2014 at 7:33 pm


  35. Erica Chavez on May 29, 2014 at 2:42 pm

    I love HIIT workouts! Can wait to try this one. Everyone is capable of doing this because there are no equipment involved. No excuses!

    • Fitnessista on May 29, 2014 at 7:30 pm

      play like a champion 😉

  36. Elise on May 31, 2014 at 9:09 pm

    We have birds a lot like that in Austin! I was SHOCKED the first time I saw them. Ours have their own yelp page, lol! It’s hard to tell if from the photo they’re exactly the same species, but if you want to learn more you should google monk parakeets to see if it’s the same.

  37. Brittany on June 1, 2014 at 7:41 pm

    when it says 30 slow and 30 fast, the first round is slow and the second is fast right?

    • Fitnessista on June 1, 2014 at 7:55 pm


  38. Nic on June 5, 2014 at 11:39 am

    Did this HIIT round on Tuesday and it KILLED me, loved it!

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