Fasted State Fat Burn Workout

Dec 23, 2012 by

Fat Burn


Hello My Lovies,

Happy Holidays!!! I have an awesome bodyweight only workout for you that you can do the morning after Christmas dinner. This workout is lower body focused, and I did it in a fasted state. I love to do these types of workouts the morning after I have a holiday dinner or any huge dinner that is 😛 ( oink oink ).  As you know, fasted state workouts help us burn fat like crazy, but just the HIIT workout alone is not enough, to finish off  your fat burn you always have to do light cardio after.

This routine was simple but as always don’t be fooled by it’s simplicity, my legs and butt was on fire after it and yours will be as well!

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


All you need for this routine is your timer, something to jump over and let’s get this done attitude!

There is two parts in this workout, both are HIIT and both contain 2 exercises. First exercises Max Effort, second exercise is only for recovery.


Part 1

Set your timer for 2 intervals. First Interval 40 seconds ( Max Effort Exercise ), second interval 30 seconds ( Recovery Exercise ), for the total of 8 rounds. There will be 8 rounds of both.

  • Deep Squat Jump-Up ( 40 sec )
  • Squat to Deep Lunge Flow ( 30 sec )


Part 2

Your timerstays the same. Again 2 exercises, first is max effort, second is recovery exercise, 8 rounds total.

  • Jump Over & Tuck ( 40 sec )
  • Squat & Twist ( 30 sec )


Have fun training and Happy Holidays my Lovies!


Tati and Miguel


PS – My new article on is up  ” How to Get A Flat Stomach And Small Waist “.

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  • First O.o – happy christmas Tati & Miguel xo

    • Thank you sweetie :), Merry Christmas!!!

  • Gerri Lee Schafer

    second !!!!!!!!!!!!!!!!!!!!

    • I’ve been wondering about you!

      • Gerri Lee Schafer

        still here, I’ve been doing my own thing most days, posting as disavowed rockers, I’m moderating the page right now……….I always work out in a fasted state because i do it right out of bed :)))))

  • KirryKaatje

    Yes, you have mentioned a fasted state workout I wonder what people will say about this. I love it tho. I try to do them on my days off after a 16h fast. Muscle increase, fat loss and hormone stimulate for the win!

    • Yep, I love them too, I try to do it at least once and sometimes twice a week.

      • sedindriuke

        would love to have opportunity to do wo in the morning… but full house, and others are sleeping, so cant be noisy in the kitchen…. but so good. you do your wo and you have all day for yourself.. ortherwise, afternoon, you are rushing home from wo to do a wo and then prepare dinner…. damn it…

    • I always workout in a fasted state, I can’t do it any other way.

  • Happy Holidays, dear Tati! I already did your older routine (Blue Voltage – it was great!) today so I will do this w/o next week after I´ll start to recover from Christmas… =D

    • Okey, it took a little bit more than a week until I did this w/o. =D Today, hah! More like two months! But, I did it fasted; originally I planned to do this as a day w/o, and now I´m proud to say I did it fasted like it was supposed to be done. Hurray! =D I have to say it was crazy hard. The first part was ok, got the burn and all, but it was doable. The second part really challenged my cardio… My heart rate gets up easier, when my energy levels are low, so yeah, it was hard! But I could do it! =D If I normally do fasted w/o´s, I don´t usually do this intense w/o´s. But now I have tried at least. =D

  • I hope Miguel and you have a very merry Christmas and a Happy New year! I have this written down for Dec 26.

  • taltul73

    just finish the routine… it was a good one and lost of fan. thank you. MUCH LOVE TO YOU AND YOUR FAMILY. Happy holidays to you and all loving fit friends.

  • Diana

    Hi Tati, Miguel! I wish you a merry Christmas too! 🙂

    • Thank you girlie, Merry Christmas!

    • Merry Christmas Diana 🙂

      • Diana

        Happy Holidays! 🙂

  • this one looks killer. Ill probably do this or the other bodyweight HIIT leg workout on tuesday, after christmas, fasted! 😀

    • Try this one, it’s very hard, but it looks much easier on camera.

  • Vanessa Haagvod

    Very nice workout, Tati. Merry Christmas! 🙂

    • Thank you Vanessa, Merry Christmas!

  • Looks like another killer. I was happy to see only 2 parts to this one unlike the torture one that had 4 parts. Will probably do on Christmas or day after:) Did the Legs, Butt, Abs I’m Alive workout today and I think it should be called Legs, Butt, Abs and everything in between workout because I am feeling it all over:) Was happy that I upped my weight from the last time I did this workout on Oct. 24th and shaved 30 seconds off my time:)

  • Feliz Navidad, feliz navidad, próspero año y felicidad. I wanna wish you a merry christmas, I wanna wish you a merry christmas from the bottom oooooof my heart. XD
    This one looks great, maybe I will do it on the 25th, lol.

    Tati, can I do workouts on a fasted state two days in a row? I am planning in doing one tomorrow and this one on tuesday.
    Hugs to everyone 🙂

    • you can workout fasted everytime you workout if you want… there are no rules, it all depends on how you feel.

  • Lili Suke

    Great workout Tati ..i am just about doing it:-) i wish you and Miguel very happy holidays..merry Christmas, love Lili

  • Lili Suke

    I am shaking:-) amazing workout! I also wish to all lovingfit lovers very happy holidays:-)

  • ? BodyRocker ? Beth ?

    Really liked the idea of Fasted morning WO after a big holiday dinner 🙂
    But as my blood sugar levels dramatically decreases during a Fasted-state WOs, I always make sure to at least have some protein b/f it ! (So that I won’t experience energy fall)

  • Courtney

    I ALWAYS underestimate the intensity. This was so hard. I had to pep talk myself through Part 2 because my legs were so dead after Part 1. But I know I needed this. Thank you so much for an awesome workout, Tati. Keep ’em coming! I’ve got a week off for the holiday, so I actually have time to do fasted-state workouts!

  • Naomi

    Happy Holidays to Tati, Miguel and everybody on this site – thanks for making it a great place to be!

    I’ve been at my parents the last couple of days and tomorrow I am leaving for the Philippines (meaning i’ll spend lots of time on airports and airplanes) – so I mixed this up with some upper body exercises to get a full body burn.

    Upper body 1: 5 min Push-off, 2 Spiderman Push-ups, Roll and Pike Up from Light as Air
    Upper body 2: 5 min of 3 Pull-Ups and 6 Push-Back Push-Ups from Catwalk Body

    Lower Body: (Fasted State) Fat burn!! (Only I didn’t do it in fasted state because I would have been dead). Finished off with an incline interval run on the treadmill and lots of walking – and a good stretch!

    I am planning to work out on my vacation as well, but I’ll guess I’ll have to rely on bodyweight only!

  • I did this in the AM, but didn’t have the time to post. My crazy relatives were dieing to head to the mall for boxing day deals…as new Albertans to Nova Scotia hubby and I didn’t know the malls are close on Dec 26. Well, everyone is pissed off, they need their boxing day fix.
    I’m so happy I worked out before hand, it makes me feel I achieved something today…instead of a wasted 4 hours drive to Halifax. I’m tempted to do this again while everyone is mopping around just as a middle finger to them all …lol

  • 1Ivana

    I will just say…OUCH!!!!!

  • I halved the rounds to 4 … and still… BURRRN!!

    Thanks! 🙂

  • Welcome to Loving Fit!!!

  • I finally did it at the gym. My warm-up was 8 minutes slow running on treadmill. First, I did long, lean legs workout by Cassey Ho and I followed with short and killer workout.
    Happy New Year!

  • Spasibo bolshoe Anastasia :), ochen rada chto mogu bit poleznoj ))

  • Skippie22

    I’m so late to this workout, but Tati I wanted to say that your legs look *beautifully* slim!! Your bodyweight theory must work perfectly for you!
    I had a two-week cold over Christmas and New Year’s and when I thought it was over (and started working out again!) I got *pneumonia* (for real! I mean, come ON!).
    I’ve been working out, but kind of thought I needed to wait to do a “Tati” workout since they are usually the hardest. YUP, glad I waited! This one was almost demoralizing…I cried a little in Part 2 because I thought I was on the last round but I was only on Round 6!!!
    I averaged 10 reps for each round (everything), and finished with 15 minutes of jump rope while I watched Cupcake Wars…I don’t know why I love watching it while I workout, but I do (I think it’s because I don’t care one way or another about cupcakes, but I find the show fun to watch, and not stressful like other competition shows where everyone is so serious and yells a lot).
    Whew! Anyway, thank you Tatianna for these wonderful creative workouts — I appreciate you SO much!

  • Jeanne

    Did that in a fasted state. Did 7 rounds instead of 8, since I did it straight after your Booty Booty Me workout. Both workouts took me a little more than 40 minutes, and I did some light cardio after. I hope I am able to walk tomorrow! All in all, great workout day for me and all thanks to you!

  • ???????

    ????? ?????????? ?? ??????????, ????????? ??? ??? ???? ???????? ?????, ?? ????? ?????????? ????? ?? ??????? ?????=((( ??????? ??????? ?? ?????. ? ???? ??????. ????? ?????????? ????? ????? ?????????? ?? ?????

  • this was evil.

  • Loved this workout, definitely added it to my favorite ones list!
    Started with a 10 minute warm up, then I completed this workout followed by “Simple Cut Abs workout” and 10 minute “Light Cardio” Routine, I felt awesome at the end, even though my legs and abs were burning! 🙂 Thank you Tati!

  • I did this workout for the first time on sunday, i forgot to write it here 🙂 …. yesterday my legs were soooore especially my thighs.. the first part i did it non stop but in the second part i paused the timer for a few secs every round after round 3, it was so tough!!!!!!
    after that i did donkey kicks on four legs or whatever they are called + small leg lift pulses, 20 of each on each leg x 3, with ankle weights and a 3 kg dumbell in the back of my knee on the donkey kicks. then 100 calve raises and finished with 20 bridges with 10 kg.

    thats it, thanks for your love!!

  • midimidi

    oh my goodness! this one is the one I decided to do today. I even tapped it for my blog and I’ll write a mention of you tati and link it up to your site and fb page. I think i might try to do a video of someone’s workout that I like, so that I can stay inspired and spread the good news of health on the blogoshphere. thanks for the inspiration. major sweat.

  • Cassidy Croskey

    Whoooooa. x_x

    I managed Part 1 fairly well. My form remained consistent and I didn’t take any breaks. I guess it tuckered me out, though, because Part 2 was MURDER. After the first two rounds, I had to take ten second breathers between each round in order to be able to finish. I also modified the side jumps to regular jump squats and jump tucks. UGH SO HARD. I pushed as fiercely as I could, but I needed those breaks.

    I wanna do this one again soon and perform better. For now…cardio!

  • Cassidy

    I didn’t take any breaks this time! 😀 Wooo!
    I was naughty last night and ate a bunch of dates and ice cream (best combo ever, btw), so I wanted to do something intense to burn off that sugary mess. And I didn’t feel like using weights today…so I decided to do this bodyweight monster.

    I modified the side jump-jump tuck by simply jump squatting, doing a regular squat, then a jump tuck, and then another regular squat. Judging how I did last time, this would have been the only way to *not* take breaks. 😛

    Now I’m off to do a smidge more cardio! ^^

  • Carmen Parara

    Like, like, like this workout a lot. My 3 year old daughter did part 1 with me and it was very cute to see her exercising and trying her best to do what I was doing. After this routine I went on a 20 minute nice walk. It felt wonderful to enjoy the sun and the not so cold weather, spring is in the air!