Hot Mess HIIT Workout

Come over to my house and I will greet you with the finest culinary creations.

almond butter and jelly

Marisa came over to hang out for a little while yesterday, and since I still hadn’t done a grocery haul, we made almond butter and jelly for a snack. It was delicious 😉
Nana came over later in the afternoon and while she was here, I went to replenish our food stash. Maybe it’s the fact that my cart was packed to the brim, but the cashier said, “You’re shopping hungry, huh?’

“How’d you guess?”

“It’s the bars. Usually hungry people buy a lot of bars.”

He also told me not to swing the bag over my head so the kombucha wouldn’t explode. What a character 🙂


Part one of dinner included VEGETABLES! I missed them after being on the all-carb diet for the past couple of days.


(salad beast with turkey, greens, tomato, cucumber, 1/2 avocado and Annie’s Tuscan Italian dressing, + a side of deep, thought-provoking literature)

The Pilot flew late last night, so after putting Livi to bed, I decided to try out the Fire 60 workout:


It’s one of the additional advanced TurboFire DVDs that you purchase separately, and it was my first time trying any from the new set. (My Focus On TurboFire post is here)

To be honest, with the first combo, I found myself thinking “this advanced set was probably an afterthought and extra way for Beachbody to make money. It seems like the same stuff, but it will probably just last longer”

I ate my roundhouse-kicking foot about 6 minutes later.



It was the typical combo right and left side deal, with 4 Fire drills (1 minute 9 seconds seconds of HIIT) throughout. The HIIT drills were SO HARD, and I wore my heart rate monitor to keep dibs on my calorie burn (so I can eat accordingly with breastfeeding). I’m still a little out of shape endurance-wise, so my heart rate was up the entire time, and the workout burned a ton of calories.

There were a few times when I thought about quitting, but leave it to Chalene and here amazing motivational ways. Towards the end, she says “We’re been through WAR together! The finish line is in sight! Finish strong.” So I huffed and puffed my way through it, and when I was done, I felt triumphant. It was a fantastic workout.

The Pilot got home just in time to see my sweaty face finishing up 😉



I originally had a circuit workout for you guys today, but since I’m in a HIIT kind of mood, here’s a new HIIT set to add into your rotation. Remember, the key with High Intensity Interval Training is to go all out during the intervals to spike your heart rate up, and fully recover in between. You’ll know when you’re ready to go again, so make sure to adjust the interval times according to your heart rate. If you’re “supposed” to go for another hard interval, and you’re still recovering, wait until you’re heart rate is back down to a comfortable pace before spiking it back up again.

*As always, check with a doc before making any fitness changes

You’re heart is a muscle –probably the most important one- so let it rest and recover like any other muscle. 2-3 times a week on non-consecutive days is a great way to incorporate HIIT into your cardio routine.

spin bike2

1. Warm up 5 minutes, any cardio of choice (spin bike, treadmill, elliptical, jump rope, etc)

2. Set 1: Alternate 2 minutes easy, 1 minute hard for 6 minutes

3. Set 2: Alternate 1 minute easy, 1 minute hard for 6 minutes

4. Set 3: Alternate 30 seconds easy, 30 seconds hard for 4 minutes

*Repeat any of the sets if you’d like, but I don’t recommend more than 20 minutes of intervals

5. Cool down for 5 minutes

Total time: 21 minutes

Let me know what you think! Maybe add some HIIT into your humpday?

See ya soon <3



Something to think:

image source

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  1. Erika on March 28, 2012 at 1:05 pm

    After a long break from TurboFire I did the Fire 60 class last night too… isn’t it great?! I’d love to meet Chalene one day. She’s the only trainer on any of my workout DVD’s that I’ve never cursed at! Hahaha..

    Thanks for the blog, love it!

    • Fitnessista on March 28, 2012 at 1:11 pm

      haha i want to, but i can’t- she’s so nice.. and evil at the same time 😉
      thank you for reading! <3

  2. Christabel on March 28, 2012 at 1:07 pm

    I’d be thrilled to be offered a PB&J. :p

    I have to check out TurboFire. P90x is getting old.

    • Fitnessista on March 28, 2012 at 1:11 pm

      i still haven’t tried p90x! heard the ab ripper is pretty amazing

    • Jenny on March 28, 2012 at 1:33 pm

      Christabel! Let me know if you’d like to start TurboFire!! I can help you out with that! Just contact me if you’d like! 🙂 It’s FUN FUN FUN!!!

  3. Dani on March 28, 2012 at 1:11 pm

    My fiance just caught me reading your blog and said “hey, that girl looks just like you!” since I too am wearing a purple racerback tank and black lulu pants. I said that girl just had a baby a couple of weeks ago–I HOPE I look like that after I do!! Thanks for being an inspiration 🙂

  4. Dani on March 28, 2012 at 1:12 pm

    that last comment linked to the wrong blog! Check me out at!

  5. Kerry @ Totes My Oats on March 28, 2012 at 1:15 pm

    I love AB&J, even if I have tons of groceries in the house! It’s yummy 🙂

  6. Stephanie @ Legally Blinde on March 28, 2012 at 1:17 pm

    Love that quote! I think I’ll print it out and put it on my bathroom mirror 🙂

  7. Lauren @ Focused 2 Be Fit on March 28, 2012 at 1:19 pm

    Oh my gosh, YES! Fire 60 is one of my favorites (although I think I say that about all of them) but yes, heart pumping good! Chalene is releasing some new DVDs soon! 🙂

    • Fitnessista on March 28, 2012 at 1:21 pm

      she is?! do you know what they are?

  8. Angela @ Eat Spin Run Repeat on March 28, 2012 at 1:22 pm

    Wow, Turbofire sounds killer! Still need to get on that one and bring myself to buy the DVDs. Love that you had AB&J – in my opinion, it’s wayyy under-rated!

  9. Courtney on March 28, 2012 at 1:22 pm

    Random question: When you eat 1/2 avocado for lunch, what do you do with the other half? I’m the only one who’ll eat them at my house and they don’t keep well without lemon juice or whatever on them. I really don’t care for the taste if I put lemon juice on them. Help!

    • Fitnessista on March 28, 2012 at 1:30 pm

      i leave the pit in the side that will be in the fridge, and put it in a ziploc baggie before going in the fridge. when i want to eat it, i just scrape the layer of brown off (but from the pit being in there, there isn’t too much).

    • Joni on March 28, 2012 at 2:58 pm

      I always have half an avocado in the fridge and no matter what I did, I’d be scraping off the brown the next day. I found this at Bed Bath & Beyond but here it is on Amazon:
      I know this product looks like another cheap kitchen gadget that will just stay in your drawer forever… I was totally skeptical but it really works! The whole point is to keep any air from touching the avocado flesh and the little ‘strap’ helps do just that.

      • Fitnessista on March 28, 2012 at 8:09 pm

        amazing, thank you!

  10. Sana on March 28, 2012 at 1:23 pm

    🙂 Your post makes me miss cardio! Great job!

  11. Averie @ Averie Cooks on March 28, 2012 at 1:24 pm

    You look awesome…and your hair…is.gorgeous. WOW! Most women after the birth lose hair (the shedding due to hormonal changes is natural they say) but yours looks thicker and more awesome than ever!

    • Fitnessista on March 28, 2012 at 1:31 pm

      thank you, friend! i’m shedding like a maniac, but i’m glad that it was really thick to begin with

  12. kaila @ healthyhelper on March 28, 2012 at 1:25 pm

    When I tried turbo fire it definitely got me sweating and my heart rate up! I am just not a fan of the need for learning the choreographed moves! I am NO dancer so I found it really hard to pick up and kind of frustrating. Burpees, high knees, and mountain climbers are more my thing LOL!

  13. Steffany on March 28, 2012 at 1:27 pm

    I have that quote on the bottom pinned to be Pinterest, love it !!

  14. Allison on March 28, 2012 at 1:34 pm

    i totally did some HIIT on the treadmill yesterday and made a PR on my 5K, it was pretty awesome and I felt so proud afterwards! definitely going to keep incorporating intervals, they kick some serious booty.

    • Fitnessista on March 28, 2012 at 1:36 pm

      and then when you do steady state, it feels so much easier! congrats on busting your 5k time- that’s awesome

  15. Jenny on March 28, 2012 at 1:34 pm

    I heart Turbofire so much!! I love that you’re doing it- didn’t know that! I like Insanity myself, but Turbofire is a close second.

    • Fitnessista on March 28, 2012 at 1:36 pm

      i’ve done insanity too- loved it!

  16. Lisa @ Fresh Spinach on March 28, 2012 at 1:44 pm

    Aw, man! I JUST got back from the gym… could have made a HIIT day! There’s always tomorrow.

    Just out of curiosity, what kind of heart rate monitor do you use? I was going to steal my mother’s but we couldn’t find the chest strap to go with it. Any recommendations? I have a few extra pounds to lose since gaining 13 in one week from a cruise, and I thought this would help me along the way.

    • Fitnessista on March 28, 2012 at 8:15 pm

      i have a polar ft40 and it’s amazing- a great training tool, especially if you’re trying to lose weight
      sounds like a fun cruise, though 🙂

      • Lisa @ Fresh Spinach on March 29, 2012 at 1:47 pm

        Thanks! The cruise was fun, but coming home and not being able to fit any of my clothes was not fun! I guess that’s the price you pay for having too much… fun!

  17. Sara on March 28, 2012 at 1:46 pm

    How high do you let your heart rate get?

    • Fitnessista on March 28, 2012 at 8:14 pm

      80-90% max heart rate (220 minus your age)

  18. Caroline @ After Dinner Dance on March 28, 2012 at 1:46 pm

    Is there a typical recovery heart rate you should reach during HIIT? Or is it different for every person?

    • Fitnessista on March 28, 2012 at 8:13 pm

      60-70% of max heart rate (220 minus your age)

  19. on March 28, 2012 at 2:00 pm

    i love those turbo fire and turbo kick classes-they’re intense!!

  20. Caroline on March 28, 2012 at 2:03 pm

    Hi Gina! Love your blog. I’m an account manager for Polar and after reading today’s post, I can send you a heart rate chart to put up on your blog if you’d like. We’re all about HR training, all day long, and not enough people in the industry emphasize it (shocking.) Anyways, keep up the good work and you look great post- baby!


    • Fitnessista on March 28, 2012 at 8:10 pm

      that would be great, thank you!
      love my ft40 🙂

  21. Becca on March 28, 2012 at 2:17 pm

    I think I am going to try the HIIT workout tonight. For some reason I always have a mental block when it comes to intervals on the treadmill. I am fine with the spin bike and elliptical, however the treadmill gets me Everytime. I can run perfectly fine at a steady pace but as soon as I add intervals I stop. I need to get myself over the mental block and aim for a fantastic workout. It is definitely time to challenge myself a little 🙂

  22. Laura @ She Eats Well on March 28, 2012 at 2:17 pm

    The minute I move into a bigger apartment or a space where I can do at-home workouts, I am going to buy these dvds. I love your workout experiences with them. I love any type of HIIT!

  23. Kelly @ Vegolosophy on March 28, 2012 at 2:44 pm

    mmm always love a good almond butter and jelly! The perfect go to meal when nothing is in the house, yummy!

  24. Erin @ Girl Gone Veggie on March 28, 2012 at 3:35 pm

    You are really inspiring. Way to rock that workout!! And thanks for sharing that quote picture, I love it!

  25. Jennifer on March 28, 2012 at 3:55 pm

    Do you workout after you nurse?? What are your recommendations for working out while nursing. With my second kid I worked out a lot and it depleted my milk, so with my 3rd I didn’t go so crazy. But now that I’m about to have my fourth I was wondering what you found worked for you.

    • Fitnessista on March 28, 2012 at 8:08 pm

      i always pump before, which helps a lot. my milk supply has gone up a little since i started working out because i drink a lot more water 🙂
      congrats on your 4th!! you are superwoman 🙂

      • Jennifer on March 28, 2012 at 11:44 pm

        thanks!! i’m gonna try feeding the baby before i work out, then pumping. hopefully that will work 🙂

        • Fitnessista on March 28, 2012 at 11:50 pm

          i hope it helps!

  26. Shari on March 28, 2012 at 4:43 pm

    I LOVE that “something to think” so much!

  27. Gen on March 28, 2012 at 4:48 pm

    Yay! I’m always looking for new HIIT workouts! Thanks! 😀 Also, I loooove Turbo workouts!

  28. Avery @ YoungAspirations on March 28, 2012 at 4:56 pm

    Everytime you talk about TurboFire I always find myself wanting to go buy it! It seems really great, but it’s just never a good time financially. Hopefully one day I’ll go pick it up.. looks like fun sweat session! 🙂

  29. Jessi on March 28, 2012 at 5:05 pm

    Whohoo to rocking the nut butter and jelly sandwiches. I’m 29 and peanut butter and honey is still my favourite lunch! =)

  30. Samantha on March 28, 2012 at 5:57 pm

    The cashier is right, they will explode! The first kombucha I ever bought burst in my hand, spewing drink and glass everywhere. I didn’t drink another for a long time, and now I get the kombucha instant mix packets at the Daiso.

    I’ve gotten back into HIIT too. Tough stuff but a great way to squeeze in a workout when you don’t have time to do a longer one. (Mom of 2 that has 2 jobs and a volunteer position and hates the gym!)

  31. Jen@FoodFamilyFitness on March 28, 2012 at 6:05 pm

    I have Turbo Fire, but I’m so out of shape, my Dr told me to put it away for awhile and work my way up to it. One day…

  32. Jennifer on March 28, 2012 at 7:21 pm

    Hey Gina, this doesn’t have anything to do with today’s topic but you use a lot of protein powder – do you think it would be
    ok/safe to use some Jay Robb egg white protein powder that says it expired in Nov 11? It doesn’t smell funky or
    anything. I ran out and found this jar in the back of a cabinet so it’s been in cool dark place.

    • Fitnessista on March 28, 2012 at 8:06 pm

      ehh i wouldn’t risk it since it’s egg derived

      • Jennifer on March 28, 2012 at 11:36 pm

        Thanks, Gina. 🙂 I’ll just use plain egg whites from a carton until I can get some more.

  33. Eva on March 28, 2012 at 7:29 pm

    Hah I just got into HIIT workouts, and holy crap they are NO joke!
    I just saw that inspirational quote last week and I love it. If you don’t like something, change it! You can do whatever you want! Yay life 😉

  34. Lisa on March 28, 2012 at 7:56 pm

    Do you know anyone whos tried the 5 day inferno? I have this whole set & havent tried it!
    My son regularly gets AB & J in his lunches. He loves it!

    • Lisa on March 28, 2012 at 8:00 pm

      PS – i read that mag last night; wealth of info huh?!

  35. Rebecca on March 28, 2012 at 8:57 pm

    Love the picture at the end with the “do what you love” quotes! So inspiring. I hate the few days before I get paid where I’m stuck eating what I have left, which is also usually carb-heavy. Yay for veggies!

  36. Anne on March 28, 2012 at 9:01 pm

    Just did your HIIT workout on the spinning bike, and LOVED it!! I get very bored and fidgety when I’m doing steady state cardio, but concentrating on alternating intensity every minute or so kept me challenged and preoccupied! Thanks so much!!

  37. Ali on March 28, 2012 at 9:22 pm

    I seriously LOVE fire 60. It is my most favourite of all the turbo fire work outs by far. I LOVE LOVE LOVE Chalean!

  38. Jessica @ The Process of Healing on March 28, 2012 at 10:06 pm

    I think I’m about to check me out some Turbo Fire..

  39. Haleigh on March 29, 2012 at 2:04 am

    You look amazing! Thanks for the HIIT workout.

    • Fitnessista on March 29, 2012 at 2:10 am

      Thanks, girl! Np, hope you like it 🙂

  40. Natalie on March 29, 2012 at 7:32 am

    Funny you were warned about your kombucha exploding… I was not when I bought one last night and it exploded into my dinner! Love this interval workout I’ll have to give it a try 🙂

  41. Christine Krupin on March 29, 2012 at 10:08 am

    This post inspired me to do a HIIT treadmill workout yesterday – I did 1.5 walk x 1.0 sprint 6 times, then 1.0 walk x 1.0 sprint 6 times, then .30 walk x .30 sprint 4 times. I warmed up and ended with a 5 minute jog. I have to say, I have NEVER been more soaked in sweat in my life. This is the best work out ever and I felt so strong at the end. Thanks so much for the motivation and routine! Can’t wait to try it again 🙂

    • Fitnessista on March 29, 2012 at 7:49 pm

      whoo hoo! glad you had an awesome sweaty workout 🙂

  42. Aylin @ Glow Kitchen on March 29, 2012 at 11:42 am

    Gasp! Reese is preggers.

    I love the quote — I keep seeing that everywhere. It’s so inspirational each time I read it.

  43. Emily @ Glitz Glam Granola on March 29, 2012 at 12:20 pm

    That’s interesting about people who are hungry buying more bars! Probably true though and if I’m really starving, I’ll eat one right after they ring it up! That HIIT workout sounds intense! I’m impressed you stayed with it- it seems like it would be so easy to want to give up when you were home! And I love that quote!

  44. Alex on March 29, 2012 at 12:48 pm

    You look fabulous! And I love that Holstee manifesto. I have it up in my office and printed it out for my coworkers and friends too.

    We just bought a new (to us… it’s a 2009) BMW 3 series and we love it! I recognized your cup holder 😉

  45. Michelle on March 30, 2012 at 1:56 am

    Yay for Turbo Fire! I was so excited to read your review of Fire 60. It sounds awesome. I can’t wait to buy the advanced DVD’s. And I can’t wait for your review of the other advanced DVD’s.

    P.S. You look amazing! (I heard Chalene’s voice from Stretch 40 as i typed “amazing.” He he. You are such an inspiration.

  46. Melissa on March 30, 2012 at 4:28 am

    I would love to know your thoughts on BodyRock. I don’t know if you are even familiar with it or have tried it ever, but if you know anything I am very interested to hear. I have a really crazy schedule & have not been working out as frequently as I wanted, so I love that the workouts are so short & can be done at home- but are they not effective? I just started the 30 day challenge from February, do you think this is enough exercise?

  47. Leah on March 31, 2012 at 5:39 pm

    I did a version of this and it kicked buuuttt!!

    Super simple and easy to remember, which is so important when you’re sprinting as fast as you can!

  48. Becky on March 31, 2012 at 11:09 pm

    I tried your HIIT this past week. WOW what a workout! I finally felt sore the next day. I really pushed myself to a new level. Loved it!

    • Fitnessista on March 31, 2012 at 11:45 pm

      yay, i’m glad you liked it!

  49. Stefanie @TheNewHealthy on April 3, 2012 at 12:42 pm

    I really want to try the advanced DVD’s! New DVD’s are coming out tomorrow so I just might invest in a few of those instead. 😉

    • Fitnessista on April 3, 2012 at 12:44 pm

      what new dvds?!

  50. ROSHNI on April 18, 2012 at 4:39 pm

    I saw that kombucha drink at WF, but had no idea what flavor to get. What do you recommend? Do you like the Chia seed flavor? What is the drink supposed to do?

    • Fitnessista on April 18, 2012 at 10:26 pm

      i haven’t tried the chia seed one yet! i love the gingerberry. it’s a great source of probiotics

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