HIIT – Eye Candy Workout

Jun 20, 2012 by

HIIT Workout


Hello my Darlings,

I am finally back with another super awesome HIIT lower body workout routine. I’ve had this workout ready for 3 days now but I couldn’t upload it because this video is connected to my feature video that I’ve done for another channel, and they weren’t planning to upload it until today.

This workout has 2 parts, first part was done in an interval training style and only takes 21 minutes, second part I did for the proper form only ( not time ), but it shouldn’t take you longer than 3 minutes. After this routine I’ve done 3 planks 1 min each and some calf raises. It’s not the hardest workout I’ve ever done but it was a great burn for your legs, butt and thighs and it was very fun!

As always make sure you warm-up before beginning to exercise, always practice the proper form in the mirror ( Proper Exercise Form is what will give you results FAST ), and don’t forget to stretch after!



Workout Explanation


Make sure to watch workout recap part of the video where I go over the proper form of each exercise.

In this routine I was using my Gymboss timer, my 40 lbs versafit bag, a balance ball, one 5 lbs dumbbell and My Pink Lebert πŸ™‚.


Part one

This part of the workout is HIIT so set your timer for 20 rounds of 12 seconds ( rest time ) and 53 seconds ( max effort ). There are 5 exercises and you will go through the following sequence 4 times.


  • Weighted Squat March ( feet are closer than shoulder width and don’t’ rush )
  • Weighted Switch Leg Pistol ( don’t rush this movement )
  • Booty Lift on a Balance Ball
  • Twisted Side Lunge Jump ( don’t rush this movement, there is a pause at the end of each side lunge jump )
  • Fire Kicks


Part 2


This part I did only for the Proper Form, there is no need to rush, quality is always better than quantity!

  • Weighted Squats – 60 reps ( try to do it all at once, if you need a quick break than take one but not longer than 10 seconds or so ).

I held my bag a bit different than I usually do ( watch the video ), I noticed it’s much better for the back.


My Scores

1) – 24, 23, 20, 19

2) – 8, 7, 8, 7

3) – 23, 22, 20, 19

4) – 23, 19, 19, 20

5) – 15, 13, 10, 9


Enjoy Your Workout!




PS- And here is my Feature Video For StyleMeFit



Lebert Equalizer Total Body Strengthener

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  • ltwin

    Tatiann, klassnoye feature video – ti molodets!!!!

    • Spasibo Dorogaya Lilija πŸ™‚

  • daybelis garcia

    Wowww as always your form is impeccable. Too bad I can’t do those pistols:( looks like a very fun workout

    • You can do half pistols πŸ™‚

      • daybelis garcia

        πŸ™‚ will do this next week because for tomorrow I have planned your bangarang workout. One question Hun, tomorrow I only have time to d my workout at 4 a.m should I eat something before hand if I eat a night snack?

        • Very good question, i’d say yes. The only time you want to skip on breakfast and workout on an empty stomach is when you do very light cardio. Heavier exercises need’s fuel.

          • daybelis garcia

            What would be something good to eat beforehand?

          • Same thing you normally eat, I usually have a bowl of unsweetened granola or muesli + mulberries with goat or almond milk, and 1-2 boiled eggs.

          • daybelis garcia

            Yum sounds good but u dontthink I would be able to eat this immediately before working out.i will try the eggs:)

          • This routine looks so good. I’ll be tackling it on Monday. Im doing a full body workout (Cross Fit Divas) tomorrow morning.

            Like daybelis garcia, I also workout at 4 a.m on an empty stomach. I find my stomach can handle a meal that early. I’ve tried to just drink whey protein with water before working out and I’m not comfortable. I usually have a whey protein shake after my cooldown and stretching,which is about 45 minute afterwards. I do eat a bowl of oatmeal + milk + berries when I get to work 2 hours later.

          • 45 minutes is a bit late, try to do it in the window of 30 minutes and preferably before.

          • Congratulations on the StylemeFit video. All of your hard work deserves to be noticed. This community will continue to grow in leaps and bounds.

            I agreed with you, 30 minutes is a better window. My husband suggested I mixed the whey protein with just freshly squeezed orange juice. Accordng to him this will allow my muscle to feed on the protein for better recovery. I’m not doing justice to his explanation why this way is better.

          • Thank you sweetie πŸ™‚

            Yes I do know why he recommended you to mix it with juice, it’s to replenish the glycogen stores in the muscles πŸ™‚

      • Bibi

        Most of the time, I need to do half pistols too because my knees often hurt…

  • This looks like a great workout – simple but imaginative exercises! I think I’ll save this one for tomorrow.

    It’s a bit weird, actually, because I was trying to come up with new exercises to do at my dip station just last night and I ended up with something very similar to your fire kicks! I lowered my feet and did a knee raise in between the reps but I think yours looks better πŸ™‚

    Congratulations on your feature video too, I’m sure you’ll win yourself lots of new followers!

    • Thank you sweetie :),

      I know another super cool exercise on a dip station, I will use it tomorrow when we record a new video. But I’ve done it in one of my videos once already. It’s a hanging split switch, but this time I will add a dip πŸ™‚

      • Looking forward to it πŸ™‚

      • Just finished the workout:

        Weighted Squat March 22 24 24 23 (8kg)
        Weighted Switch Leg Pistol 11 12 10 14 (3kg)
        Booty Lift on a Balance Ball 28 43 38 46 (really inconsistent because I kept remembering to slow down, then forgot over and again)
        Twisted Side Lunge Jump 42 36 36 34
        Fire Kicks 17 19 17 16
        Plus 60 squats with 8kg sandbag.

        I only did regular jump lunges because I kept kicking things on my way round when I practised the twists. I’m a bit of a liability once I start spinning/jumping πŸ™‚

        I’ve followed a few of your routines over the last 10 days or so and the extra duration and focus on form are making a big difference. I am looking, and most importantly, feeling, much stronger already. Thank you πŸ™‚

        • Thank you so much for sharing :), I am so happy you’ve been enjoying my workouts πŸ™‚ πŸ™‚ )))

  • Rmary69

    Previet Tati!!

    Thank you for this awesome workout!!! I will do it tomorrow!!! I have bee trying to do pistols for a few months now…ok, not everyday, but still, I don’t improve on this exercice. My legs or joints are very tough. So when I do it with a chair, I can go down a little bit lower until my thigh is parallel the floor but on the way back up I use the strenght of my arm….grrrrrr…. In fact, I feel the burn in my arm instead of the legs!! There is definitely something wrong with me…lol…It’s very frustrating cause I love this exercice but it looks like there something wrong in my form or simply I have no strenght at all in my legs. Where does the power come from when ou go down and when ou go up? Where are you supposed to feel the burn or the strenght ? Do the abs are important in this exercice?? I would love to see a special pistols video like the one you made for the push ups. ( how to improve push ups). That would be great. I would love to do pistols like you do!! I am in a real admiration when I see you do it!! You are maladiets Tatiana!!!

    • Hi Romy,

      I am definitely going to be making the pistols video, this week I am planning to film my updated nutrition video, one more workout tomorrow as well. Then next week I can get around to the pistols. I am also planning for the second video on proper form, trying to figure out the time to squeeze it inn :).

      • Romy69

        How sweet!!!! Thank you Tati!!!!!

  • Rmary69

    Oooopa..i forgot to mention in my previous message: congrats for your stylemefit video!!!! This community can only go bigger and bigger!!!! How exciting!!! Romy

  • Hi Tatianna

    I’m also a qualified P.T, I kick box, run, have just started yoga & pilates and am generally a very active person. so I have a hard time finding work outs that are a challenge for me (BR was too easy and got a bit repetitive with all those high knees) . I’ve only just discovered your channel about a month ago and I must say “I love your work outs” . They are challenging enough for me, fun & incorporate a great variety of moves.

    I can’t wait to try this one out this afternoon πŸ™‚

    • Yay!!! I am so happy you like my workouts :), I try to be as creative as I can cause I get bored very quickly )

    • steffi_dk

      Bodyrock was too easy?!?…I wish I were you, really! But I think, their workouts are too short. I like working out longer than those 12 min.

      • BR was to repetitive and didn’t have enough variety for me, Hence making it to easy.
        Sure it was tough at the beginning (and had a lot more variety when Z was there) but then LM came along and I tried to love her workouts but you can only do so many Jump lunges, squats, high knees before the body adapts, it not longer a challenge & you hit a plateau (yep, I was doing the advanced level modifications).

        On the flip side the combos she sometimes did were too complicated, Why put a 6 move combo into a 50 secs round? There is not enough time to complete the amount of reps required to exhaust the muscles being worked. So it’s a pointless exercise for someone with my level of fitness.

        Steffi If you still find it challenging and enjoy their workouts just add extra rounds. When I was still BR’ing I would do the 12 min round followed by a rep challenge (i.e 2 sets x 30 reps each of 2 compound exercises) then finish off with another 12 min round.

        P.S Tati sorry for the BR vent on your blog, Just delete my comment if you think it will “stir the pot” so to speak.

        • steffi_dk

          Ok, I absolutly get your point now. I was addicted to BR for almost 2 years and I had a hard time to admit to myself, that I donΒ΄t like it anymore after Z was gone. Those combos drove me crazy:-D I donΒ΄t enjoy their workouts anymore (or anything else about their site), but I donΒ΄t care, because now I found Tatianna and I love her workouts and her knowledge about training the right way etc. Much better:-)

  • Jess M

    I found your blog tonight and watched a few of your workout routines. I just wanted to say that I am excited to get started with some of these. Thanks for being so motivating and passionate about what you do πŸ™‚

    • Hi Jess,

      Nice to meet you :), let me know if you ever have any questions πŸ™‚

  • steffi_dk

    IΒ΄ll have to wait with this one…still recovering from the Bikini Ready Butt Killer Wo!

    • I bet your body is now Bikini Ready!

      • steffi_dk

        Lol…youΒ΄re so sweet:-) I always feel much leaner after my workout than before. ThatΒ΄s one of the things I love about working out

  • jt

    I’ve just watched your feature video, loved it! πŸ™‚
    I’m gonna do this workout on Friday, since yesterday I did lower body πŸ˜‰ (Tuesday was my rest day as I was traveling).
    BTW, I just wanted to share one of my “top recovery foods” of this season, and it’s fresh figs! I read they have a lot of glucogen, and found out that having one after my workouts make me feel less sore the next day. I tried this last year when I was in a lower fitness level and usually overtrained :/ and the difference between having one or not was enormous.
    Anyway my conclusion is that it might actually be better to take one before the workout, to maximize the glucogen reserves, but maybe somebody with more knowledge will be able to clarify this πŸ™‚ But it is clear to me that is an excellent food to fight muscle fatigue! πŸ™‚

    • Hey girl :),

      You are right figs are very good for muscle recovery because they are very sweet, I’ve been into my mulberries lately, I just love to have a handful 20 minutes before a workout, I feel so much energy during my workouts and I can push my self really well. Gonna try some figs after the workout tomorrow :).

      Ohh another thing that I’ve been finding super amazing is boiled eggs 1.5 hours before the workout πŸ™‚

      • jt

        Thanks for the advice Tati!! I love boiled eggs!! πŸ™‚ Eggs in any shape or form actually, but boiled are so nice. Or with a soft yolk mhm…!
        I would love to try the mulberries but here are so expensive πŸ™ A basket of about 250g costs like 3 euro, so that would be occasional for me. I remember one time I was in Germany, in the north, there was a small forest in the village and my boyfriend at that time and I collected LOTS of mulberries and had them afterwards. I wish there was a forest like this around here! πŸ™‚

  • 1Ivana

    Hi there…
    It is to hot outside and I work in the sun the whole day…so sometimes I just don’t have any energy left for a workout…but I am now on 3 workouts a week…and I try to swim as much as I can…
    I just wanted to say hi, that I am thinking about you…

    kisses to you all

    • Hiiiii Ivana :), Kisses! Hope you are having a wonderful time πŸ™‚

    • Thinking of you too girl!

  • midimidi

    this one was my workout of my day, thanks tati!
    24,24,23,23 weighted bridge on ground-no ball
    19,18,19,19 very hard
    then my 60 with 30 lbs

    • Thank you for sharing Midi πŸ™‚

  • Christian Gieldanowski

    First of all, i’m falling in love with your site. Whenever i have a free time, i’m reading through you blog and I’m learning a lot by only reading through.
    You are amazing, keep doing what you doing!

    Loved your feature video on style me fit! I’m happy that your viewers are growing up, you totally deserve it!

    I did this awesome WO this afternoon and loved it! Thanks again for a wonderful WO.
    Have a nice evening all!

    • Thank you for kind words Christian πŸ™‚

  • WorkItOutYourself

    Great job, Tati ! You’re getting almost too popular πŸ™‚

    • Ahh you’re so sweet, I wouldn’t say too popular, just few more people have gotten to know me, which is all thanks to all of you guys πŸ™‚

  • Evaleen

    Score time… er, not too good a performance today– was nearly 85 degrees in the room, so felt kinda woozy and off-balanced (me and hot weather just don’t agree lol). I was already sweating as I did my three 1 minute planks before the workout. (“Eye Candy”, love that name! :p )

    1. Squat march (30lbs) – 18 / 18 / 20 / 18
    2. Alt. half pistols (5lb dumbbell) – 12 / 12 / 12 / 10
    3. Butt lift on balance ball – 18 / 17 / 20 / 18
    4. Twist side lunge jumps – 20 / 21 / 22 / 21
    5. Fire kicks (from chin-up bar) … have to admit, I let go a lot πŸ™ couldn’t kick high or straight enough either – 15 / 15 / 15 / 13

    Then for the 60 squats, went deep using a 30lb bag on one shoulder (shifted sides for it after every 15 reps). Finished off with three rounds of 10/50 interval skipping (all I had in me lol), three more planks (50 sec each), and 30 standard calf-raises… and god was I DONE, hah.

  • Evaleen

    Great video Tatianna! And a huge congratulations to all your success, it’s more than due. πŸ™‚

    And I’m excited for all the updates you’ve got planned, can’t wait! Well I can wait actually, cause I know it’s so worth it πŸ˜€ so cheers!!!

    • Thank you so much Evaleen :), all of the amazing things that are happening is all because of you guys, you have been helping me to spread the word and I am so thankful for that :). My article comes out tomorrow ( the one you left me the link for ) I will link it here on the blog so you can check it out πŸ™‚

  • AlishisPhillips

    Its day 3 of a heat wave…ugh, I’m trying to scoop up the energy to workout. NYC apts don’t have central a/c. Enough of the complaining! Anyway, I am writing to you because I have an idea. People this time of year are going to be traveling. This can make it more difficult to train, since
    1. Few people take equipment with them
    2. Most have less time to workout, since they are spending time on a plane, with family etc
    3. We’re not in our “environment” anymore, we are no longer in our “comfort zone” of our own home/gym

    I was thinking about vacation style routines. Short, killer, full body, and no equipment needed except a timer. Maybe call it a “travel routine” or … I don’t know. All I know is that for me, and maybe I’m speaking for others too, when I go away, I have every intention of workout out, but I rarely do. Then when I come home, all my hard work is seemingly ruined, and I get discouraged because I have to start “all over” again. What do you think?

    • Yeah I can definitely do those, I do tend to focus on split routines cause they are more effective, but I will switch it up from time to time πŸ™‚

      • AlishisPhillips

        Ok, split routines designed for a vacation. Thats good too! I used to have a few of these that I did while I followed BR, but those workouts have been taken off the web since everything changed over there. >:/ Its just a thought I had, decided I’d share it with you, but I do realize you a becoming very very busy. TaTa for now πŸ™‚

        • I do love the Travel Workouts Theme :), it is a great great idea, I will definitely do that Alishis πŸ™‚

  • AlishisPhillips

    DONE! Here are my scores:
    Squat: 14-13-12-13
    Pistol: 12-12-14-13 (only half way down)
    Lunge: 16-28-29-25 (Round 2-4 I skipped the twist, I was getting off balance and just losing form too easily.)
    Fire Kicks: 12-10-?-7 I lost count as I usually do for the more difficult exercises. Wowzers! This one LOOKED easy, but was absolutly very very difficult! Nice workout, and your video turned out really nice. I started and ended this workout with planks. Nice tip. Thank you thank you thank you

    • Fire kicks were super hard for me, first round I almost cried.

  • annebelwind

    Hi Tatianna, I have a question about the pistols. I do not need the beginnersmode anymore, but I still can not do regular pistols on my left leg. I just can not get up from all the way down. Do you have tips to get from the beginners mode to the regular pistol? Thanks.. I will do this one today.. Starting of with 3 times 1 min planking.. Thanks for that tip too… πŸ˜€

    • I suggest you hold on to something, or go down in a regular squat then come up in a pistol.

  • I supposed to go hiking, but it raining hard. I did this routine instead in our hotel gym using 15lbs dumb bells weights. I did 4 rounds of 30 sec planks before and after the routine.

    1. Squat march (15 lbs DB): 19 -18 – 17 -17
    2. Alt. half pistols (assisted no weight : 12 – 12 – 10 – 10
    3. Butt lift on balance ball : 18 -16 – 15 – 14
    4. Side lunge jumps: 36 – 34 – 32 – 25
    5. Slow Leg Raises & Butt Lifts replaced Fire Kicks: 21 -20 – 19 -19
    Completed 60 reps of weighted squats.

    • It’s been raining everywhere for a few weeks now, but hiking sounds like it would of been fun πŸ™‚

  • annebelwind

    Hi Tatianna, I liked this routine. Very tough and intense, so nice πŸ˜€ My scores:
    1) 15, 12, 12, 12
    2) 5, 7, 6, 6
    3) 19, 21, 24, 26
    4) 17, 15, 17, 17
    5) 14, 12, 13, 13

    I still struggle with the pistols, so had to support myself just a little bit with whole pistols. I can almost do it on my own, just did that little push off. The fire kicks were extreme. I started my routine with 2 x 1 minute of planking. But after those fire kicks I didn’t feel like doing them again after… enough abs for me today.. Thanks!

    • Pistols are all about technique, you can try doing them every day just a little at a time and you will notice a huge improvement in just few days.

  • Congratulations for the Style Me Fit video, very good!!

    I started this workout with 1 min plank and 15seconds rest for 3 rounds. I actually do not know how the rest period comes because I have not read it anywhere in the comments, maybe you mentioned it in the video and I skipped it.

    1) 17-16-17-16
    2) 9-8-9-8 (without weight and almost more than halfway)
    3) 18-18-18-21
    4) 20-21-20-19

    For the fire kicks I only lift my knees and gave a little kick, I could not lift my legs like you, I tried not to swing, so my little kicks were hard.

    For the pistols, it has been forever since I am just not able to go all the way down, I guess I have to try and try and try but is one of those exercises that really makes me say : “Awwwww really? are we going to do pistols today? :/”

    I finished with 55 seconds plank (haha yeah It was going to be hard so I put less time) and 20 seconds rest for 3 rounds.

    Thank you and have a nice day everyone.

    • Thank you for sharing πŸ™‚

  • Livia Bader

    zdrastvuite Tatyana, ochen nravitsa vash site, ja nashla evo nedavno , ochen nravitsa upraznenija, spasibo.

  • Naomi/nabi

    Popping in to leave my scores from yesterday; my legs hurt today!

    1) 22, 19, 16, 17 with 16 kg sandbag
    2) 8, 8, 7, 7, with 2.5 kg plate
    3) 18, 18, 15, 14
    4) 29, 26, 21, 22 (a lot harder than I thought)
    5) 17, 13, 12, 12

    and then 15 front + 30 regular + 15 front squats with a 20 kg barbell.
    Great workout, and the fire kicks were genius!

    • OMG those fire kicks, it’s one tough exercise!

    • Naomi

      Repeated this workout! Glad to see progress after two months of Tati-only workouts. My scores are better overall and show better consistency where I would tire much faster before.

      1) 25, 25, 21, 19
      2) 9, 9, 8, 7 with 2.5 kg (most happy with these!)
      3) 17, 16, 16, 16
      4) ?, 20, 20, 19 (I slowed down on purpose)
      5) 16, 15, 14, 13

  • ltwin

    Tatiann-dorogaya… I did this workout this afternoon… and now, sitting here, two hours after, and my bum huuuurts… is it possible?
    I love love love your workouts! They are amazing, fun, very creative and challenging and the main part: THEY WORK!!!
    have a wonderful day, hope your rest is very relaxing!
    zeluu dorogaya

    • Thank you sweetie πŸ™‚

      I’m glad you’re Bum hurts πŸ™‚

  • sus

    I did this one last Thursday. Here are my scores:
    Part 1
    1) 27,20,25,25
    2) 12,9,9,10
    3) 15,14,16,14
    4) 34,28,32,32
    5) 9,10,8,10
    Part 2
    2 min 46 sec

    • Ohh yeas they were, I almost cried my self πŸ™‚

  • Kane

    Fire kicks were killer! More like fire “hanging on for dear life” for me. Thanks for another fun workout, Tatianna!

  • I did this tonight! It was a short and sweet and sweaty workout. Although, I think I did a baddy somewhere and was using my back, because by the time the booty lifts came around my back couldn’t take it. It may have been the pistols, so I stopped using the 5lb weight after round 2. I probably shouldn’t have used it anyway. So I switched it to a bridge with my feet on the ball for round 2, but then rounds 3 and 4 I started on the balabca ball and switched down to a regular bridge. I also found the twisted side lunge jumps really tricky to grapple. This workout was tough–It wasn’t as concentrated on the legs and butt like some (like that one with all the weighted Bulgarian squats), but I was sweating like crazy.
    35lb sandbag. 5lb weight. Walker for an equalizer sub.

    weighted squat march: 24-23-21-20
    weighted switch leg pistol: 7-6-8(no weight)-8(no weight)
    booty lift on balance ball: 23-25(feet on ball)-31(mostly on floor)-28(mostly on floor)
    twisted side lunge jump: 25-29-25-21
    fire kicks: 14-14-15-15

    Didn’t have much time, but I wanted to fit in some abs. I’m doing Susan’s challenge, too, so I did Day 22, just one round of the ab exercises, only I held the one-arm plank for a minute each–or tried to. I had to stop at like 50 seconds. She recommended 10-15 seconds, but I was inspired by the idea of your one-minute plank holds so aimed for that. Killer!

    • Wow you are way ahead of me with Susan’s challenge, I am on day 3 :). I love her ab challenge!

  • Skippie22

    Hmmm….well I LOVED this workout Tati!!! Very tough, but cool fun moves that were motivating and not demoralizing. I have a sandbag at 40lbs. instead of a Versabag, but my scores are wildly different/disproportional than others, so I’m not sure what I did wrong (if anything! I *really* tried to follow your instructions exactly, because form is what equals good results!)…oh well.
    Weighted March: 24-24-23-22
    Switch Pistols (8 lbs.): 7-7-6-7
    Booty Lift (on toes, pause at top…not sure what happened here…): 41-37-42-40
    Twist Lunge Jump: 29-31-34-28
    Fire Kicks (Dip Station): 25-28-23-24
    I didn’t do squats, but finished with 10 minutes of skipping, 4 min. of plank, 4 min. of Bridge and stretching. I’m doing “Rusty Moore” Abs BluePrint…but Susan’s is definitely on my list to try afterward!

    • I love Rusty Moore, how is his abs blue print? I am going to purchase both of his books, I love his blog so much, it’s seriously the best info. Even my Fitness study guide can’t compare to amazing info he has on his blog.

      • Skippie22

        Abs Blueprint is fantastic. It’s short and clear and to the point, and though I’ve only been incorporating his moves for about three weeks, I’ve experienced improvement in strength and I *swear* I’m seeing a difference in the mirror too πŸ˜‰ (though I could be imagining it ! ;-/) His blog/facebook page is excellent too, and I just find him so trustworthy (i.e., not sounding overly enthusiastic like when people are sponsored or when they’re just not ‘real’ about living real life in the world!). xxox Tatianna! You’re my hero too you know! ;-D <3

  • Gwyneth

    Loved it. Super challenging and I know my butt and legs and for sure my core is going to get stronger from doing this one:) Thanks, Tati. You da’bomb, like TICK, TICK!

    My scores: (22lb Sandbag and no weight for the pistols–hard enough already!)
    1) 18, 16,16,16
    2) 7,8,7,8(also, I can only get parallel, not down to my ankle)
    3) 18,17,19,21
    4) 22,27,29,24

  • Planning to do this one on Thursday, is my lower body day, followed by some cardio and planks! And love the second video! I’m really happy here Tati, I have to confess I have your blog opened all the time, 3 or 4 pages with different things you post: workouts, beauty, food… Always with works outs because I love to plan my week with your routines.

    Big hug for you like always! Thank you so much