Holiday Burn-Off Workout

Nov 24, 2012 by

Full Body Workout


Hello My Lovies!

I bet you did a lot of very very naughty things on Thanksgiving day!  That’s why today I really hope you are ready for an evil Full Body Strength Cardio HIIT style to burn off that Thanksgiving dinner.  Since many of you guys are out of town for the holidays I thought it would be great to do a workout without any equipment bodyweight only, and all you will need is your Gymboss timer.

If you are new to Loving Fit make sure to check out “Creating Your Workout Plan” post, there I explain how I put together my workouts and you can find something to fit your fitness level.


( For better quality video change the settings to HD ) 



Workout Explanation


Don’t be ever be skipping on warm-up and stretching because they are just as important as the workout it self.  Also, don’t rush through the routine, always watch your form!

This is a HIIT style training and there is 5 exercises total. You will do 1 exercise at a time per 6 rounds.


Part 1

Set your timer for 2 intervals 12 sec ( rest interval ) and 40 sec ( max effort ), for the total of 6 rounds. If you wish you can set your timer for 10 sec rest but I really felt like I needed the 2 extra seconds. There is 1 exercise combo and you will repeat it all 6 rounds.


  • Wide Squat Vertical Leap & Low Jack


Part 2

Timer stays the same.  There is only 1 exercise, 6 rounds.


  • Tick-Tock Shoulder Press


Part 3

Timer stays the same. There is also just one exercise 6 rounds total.


  • Twist Jump & 2 Side Steps


Part 4

Timer stays the same. One exercise 6 rounds.


  • Diagonal Leap Push-ups ( palms inward )


Part 5

Timer stays the same. One exercise 6 rounds.


  • Half Surfee ( palm straight )


My Scores

1) – 8, 7, 6, 6.5, 5, 6

2) – 10, 8, 7, 8, 8, 7

3) – 7.5, 7, 8, 7, 7, 6

4) – 11, 9, 9, 8, 7, 6

5) – 11, 10, 9, 9, 8, 8


Have fun training my sweets and have a wonderful weekend!




PS – My Friday article at ” Holiday Season Damage Control ” and Loving Fit now has it’s own Community Facebook Page :).



Lebert Equalizer Total Body Strengthener

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  • tee_w

    Hello tatianna!

    • Hello Teee :))

      Where is GL?

      • steffi_dk

        Ha ha, I guess, she fell asleep in front of her computer:D

      • tee_w

        I only posted ’cause she hadn’t yet! Lol sleeping, who knew?

        • Gerri Lee Schafer

          I LOVE to sleep, and yes I’m all grown up, but I still go to bed by 9:30 or 10 pm

  • Diana

    Looks great, Tati as always. 🙂 That will be my workout for today!!! 🙂

    • Have fun girlie!

      • Diana

        Well, if trying to stay alive is fun then I definitely had a great fun! LOL Seriously it was an awesome workout. I felt really proud of myself that I completed it 😀 Thank you! 🙂

  • jt

    we <3 u too Tati 🙂

  • jt

    wow this one looks like a KILLER!!

  • Gerri Lee Schafer

    no, I was in bed sleeping…..sleep by 9:30 ish and up at 6 am…will have a look at this at work, right now I’m off to do some skipping, your last ab routine and run some stairs 🙂

    • steffi_dk

      But I was almost right:-)

    • I missed you here earlier 🙂

      • Gerri Lee Schafer

        well…… I HAVE to do this one don’t I …..LOL….thanks for the shout out…will give it a go tomorrow, but i can’t promise to beat your reps…will be WO day 6 for me and I’ve killed my lower body this week, got a new toy, 70 lb kettlebell for swings,and a abduction band, plus doing weighted glute bridges with 110 lbs….I’ll do my best…. 😉

    • SuSu

      And you got a shout out in the video!

      • Gerri Lee Schafer

        almost missed it, but yes i did notice it 🙂 nice to be recognized by a pro

  • steffi_dk

    We don´t celebrate Thanksgiving where I live, but I have to tell you, how grateful I am for everything you do for us! You taught me to see my training in a whole new perspective, I make every rep count now and I am so much stronger and so much less overtrained, since I follow your workouts only. Some of your workouts are so hard, that I can´t even finnish them (yet), but my mind and my body are getting so much stronger lately, you are really the best!!!
    P.s. But I still hate your butt challenge;-)

    • I am so happy that you are now looking at training the whole new way, and I am very happy to do this for you guys and to have the connection with all of you )))

  • 1Ivana

    Hi there..

    so I just came back from a trip in mountains…whole day hiking…6 of us, and 3 dogs…it was great, I feel so tired but so purified…:)
    And tomorrow I go on jet another hiking trip, island of Pag…5-6 hours walk…

    So I think I don’t need something extra for this weekend…:)

    kisses to you all, and have a great weekend

  • I just did it at the gym. I am in love with all your workouts but I love the most your bodyweight workouts. I could only do some stretching after this killer workout.
    Thank You!

  • Lindsey Shepard

    Oh my gosh! Did this with my hubs and sis-in-law and we decided to just do three rounds to start and alternated the workouts instead (all except the first one). Anyway, I was DYING and there’s no way I could have done 6 more rounds. Thankfully my hubs reminded me we are in Albuquerque and no longer at sea level… Made me feel a LOT better about suckin so much wind and feelin a little light-headed. Either way, amazing workout Tati 🙂

    • That is so cool that your hubs and sister in law did this with you – family fun!

  • SuSu

    I am getting ready to do this workout and I am scared! Lol. I will probably be doing some of the beginner variations.

    • SuSu

      1) 13,7,8,8,6,6
      2) 9,10,9,10,8,9 knees
      3) 8,6,6,6,5.5,6
      4) 6,6,5,5,4,4 knees
      5) 8,4,6,5,6,6 knees

      • Thank you for sharing SuSu :))))))))))))

  • This looks great! I know it’s full body technically, but it looks like the strength moves are mostly upper body, so mayyybe I can do it for upper body, especially if I take my ARD the day after. Happy Thanksgiving weekend! 🙂

    • Hey girlie :),

      It’s both, 2 lower body, 2 upper body and 1 full body. A bit of everything in there.

      Happy Weekend to you too doll!

  • Jos

    Did you have a music in the background? 🙂 Killer WO as usual

    • Yep, you’re not imagining it LOL 🙂

  • Struggled whether to do this or stick with my orignal planned full body routine. I stuck with the orignal planned workout…will get to this after my rest week.
    I’m on the fence about the back ground music. Nice outfit girlie! <3

    • I just wanted to see what you guys thought about it :), was trying something different, but I think will go back to how it was before 🙂

      • steffi_dk

        I liked the music. It made me think of the X-Files, I have no idea why:D

      • The music is good. I personallydon’t workout with no music, which should not matter in this case since I’m not working out with the video. I did find I was listening to the music a bit too much rather than focusing on your moves.

        • Ha Ha Ha, OK the music need to go then, cause I want you guys pay attention to the moves.

  • Kim

    I am so thankful for you, Tatianna! I am happy to “spread the good word” about your site because you are so amazing! I started out my fitness journey with another popular fitness site and now I just get frustrated when I go there because the focus is just not in the right place for me anymore and I would not have known that if I had not found you. I am embarrassed to tell people about that other site anymore, but am so happy to be able to have a site that I believe in to share with others. But besides the physical aspect of your site, I love that you bring in the spiritual and intellectual aspects of being a well-rounded and healthy person as well, and that being a healthy person is not just about your physique. Please don’t stop doing what you do! I know you have changed my life and I am sure you have and continue to change the lives of others!

    Much love,

    • Kim, thank you so much for your kindness, I am so happy to do this and I truly love what I do, I am so blessed with all of you guys. I definitely have a mind, body and spirit type of approach, because physical can only be good if we have the other to in place.

  • JB

    Thanks for all your great workouts Tatianna – I know we all appreciate them so much! I have been doing your workouts for the past two weeks (both at home and while traveling for work) and I just wanted to let you know that I have had so much fun with them 🙂 i have been doing some of the older workouts but I try and log on to type my times in. This one looks crazy!!! May tackle it tomorrow and thanks for making it bodyweight for the holiday travel – that is awesome and thoughtful!! All the best and thanks again

  • looks good! i was thinking about a full body workout this evening. Found it! 😀

  • gymlafrance

    ça fait 6 mois que je pratique “lovingfit” (80 séances) et depuis 3 mois, chaque matin, je fais le défi “good posture”… et les résultats sont là! j’ai parfaitement redessiné ma musculature (sans excés de volume) j’ai gagné en résistance et en endurance et je me tiens beaucoup plus droit. il est rare que j’abandonne, bien que vos séances soient trés exigeantes. chaque séance est un défi pour le corps et pour l’esprit! merci trés sincérement pour vote enseignement et votre pédagogie! spacibo tatiana!!!

  • taltul73

    Tati… Tati… that was an awesome workout… i loved it. and i like the intervals for me its helping me knowing i will finish the workout in one piece LOL. … i think i will do it one more time this week because it was such a fun and hard routine… its going up in my list as one of your bests workouts…
    im in my last week of the bum challenge… and i love it too…im thinking of continue with it for another 4 weeks…
    as always have a wonderful day
    with much love

  • Very sneaky workout this one! Wow! it was hard! My scores:
    2: 7/5/5/4/4/4 ( I did the pendulum swings but the presses with 2 feet on the ground to maintain form)
    3: 5/4/4/4/4/4
    4: 6/5/4/5/4/4
    5: 6/4/5/4/4/5 (the surfee is my favourite exercise…but at this stage I hated it! 😛 )

    • p.s. that inward palm push up was unexpectedly hard!

      • JB

        Marilyn – I agree with the inward palms!!!

      • Yeah I thought that as well, I had the most hard time with the tic tock presses, cause if done correct they are quite hard.

        • gosh yeah! I don’t know how you come with these superhard variations but it works 🙂

  • JB

    Ouch, ouch and ouch!
    Part one: 8,8,8.5,8,8,8 – couldn’t eek out any more than 8!
    Part two: 12,14,12,10,11,12
    Part three: 9.5,10,10,10,9.5,5 – the last round I didn’t modify, tried it with the twist jump
    Part four: 14,8,8,7,7,8 – rounds two-six, on knees
    Part five: 7,7,5,6,7,8 – modification used – step back and forward with knee push ups
    Great workout! Did abs climber and light stretching.

  • that does not sound very good, glad to hear you want to get back on track the healthy way. Tati knows a lot more about this, but the question that popped up straight away was: do you know WHY you were over exercising and under eating? You need to solve that first before you can get back on track properly. Hope you are well. 🙂

  • Hi Courtney,

    It’s definitely a little tricky to get your mind back to balance, cause I’ve had that problem years ago as well. Since you’ve already gained the weight don’t feel guilty and don’t feel like there is a time bomb ticking for you to lose it, because you want to do it the right way without torture.

    I suggest to eat healthy but to allow your self some slack here and there. Add more cardio after your weight training workouts, like 25-30 minutes, ( light cardio ), like walking, bike, hula hoop, very light jog, or half skipping and half jogging. On your days off allow your self to eat things you want but go for a walk after so you can balance it out without losing your results.

    With time when you take an approach of giving your self that slack, you will naturally get used to balancing things out and always be in shape.

    • Thank you! Yes, I am back to eating clean and getting enough calories in. It’s definitely a balance, but I’m doing a lot better since I posted this. I also have added more cardio, like jogging, on Sundays and Wednesdays. Marilyn, since I was a child, I have struggled with body image issues. I was very overweight, and it’s taken me a very long time to understand, I’m not that way anymore. I’m sure I’m not in the minority when it comes to self esteem, unfortunately, but I work on it every day. Lately, I think I was more stressed than normal, which brought on the overeating, but the past few days have been really good, and I’m very happy with how I’m doing. I try to surround myself with positive things and people. Certainly, Tatianna and the lovingfit community are some of those positive things.

  • Tic

    Hey Tati i have a kneeproblem what i like to ask from you. My knees tend to keep noise (you know, like clicking) all the time and i’m not sure if there is something wrong.. How should i exercise my legs that the knees don’t suffer? Sometimes when i squat i feel some kind of pressure in my knees. But it doesn’t hurt. I always warm up with care. I love exercising and i don’t want to stop it because my stupid knees.

    • be kind with your “stupid knees”. when there is a noise like cracking without pain, it´s okay. you joint needs those movement to flash out stiffness and fluids the joint gap. you can´t hurt yourself when you pay attention to the ankle of your knees and toes-pointing to the same direction. there is to much distance to tell you exactly what´s up with your knees (or every other part of your body) you are the one who could know the best (my tip when you´re really aware of yourself: listen to your body, it will tell you what to do 😉

      Lovely Regards,

      • Tic

        thank you for answer anna carolina f! (:

  • Hello There, When I read through the workout plan I thought I looked hectic, I was wrong….it was BRUTAL! I loved..LOVED every brutal loooong second of it, except the very short few seconds of rest in between.. :). Even though we do not celebrate Thanksgiving here in South Africa and I feel I did not deserve such a tough workout.. 🙂 I will definitely keep this one and do it again after Christmas. Thanks so much!!!!

  • Skippie22

    Wooooweee! What an interesting and creative workout Tatianna!! Thank you! I found it so engaging that my mind stayed energized the whole time (my body…well, I’ll get to that!).

    I LOOOVE those diagonal plyo one leg push-ups — you are a genius for inventing something so hard yet fun! 😉

    I can tell from my scores that my upper body really lacks endurance! I have explosive energy for the first round or two, and then I peter out really noticeably!

    [1] 11-11-9.5-11-7.5-7

    [2] 18-13-8-9-9-11

    [3] 9.5-9-7.5-8-9.5-7

    [4] 14-9-9-8-7-6

    [5] 7-7.5-7-7-9-6 (I went a full 180º here…maybe why my scores were a bit lower…or I just want an excuse ;-p!! haha)

    So I HAVE A QUESTION Tati…I did this on a Monday, when I normally follow your weekly plan of M: Lower T: Upper W:Yoga & Jump Rope Th: Lower F: Upper Sat: Yoga Sun: Rest (with Abs on 2-3 days and added jump rope for cardio). SO….I probably shouldn’t do an upper body workout tomorrow (Tuesday), right?

    What should I do? If I do Tuesday: Yoga and Jump Rope, Wednesday: ??, then get back to Thursday: Lower and Friday: Upper?

    Any advice would be wonderful — thank you so much.

    I’m so thankful for you Tatianna. Oh!! And I got a pedicure while on vacation and chose the color “Bogota Blackberry” and I thought of you!! 🙂 I think since I love you so much, I’m going to ‘buy’ you this nail polish (you don’t have to, but just in case you want to, here’s the link to the polish: )
    Happy Holidays Tatianna — you are amazing! <3 <3

  • I did this tonight! Great combo of strength and cardio! Part of me might be tempted to shake up the format a bit with this one, maybe by combining two exercises as a couplet part…dunno…but it WAS a great holiday burn off!

    wide squat and vertical leap: 12-10-9-10-9-10

    tick tock shoulder press: 12-9-9-7-8-8

    twist and jump and 2 side steps: 6-6-5.5-5-6-6

    diagonal leap push up (palms in): 12-12-8-10-10-9

    half surfee: 9-7-8-8-8-8

    Those shoulder presses were TOUGH. I really enjoyed this one. Finished off with your Fifth Element Abs, which is sooo hard but so great. 🙂

  • Great workout! Did it twice these days and felt my triceps a lot. I integrated some exercises in my group fitness class yesterday. the whole circuit was tougher than hell! 🙂 I like the format of doing each exercise by it´s own. really forget the benefits of it! thx

  • Mary Lou

    Tatianna, you bring ‘feel the burn’ to new heights! My shoulders melted during the tick tock and the last 2 push up exercises were definitely steps overs and not plyo jumps.
    1. 11, 11, 11, 10, 10. 10
    2. 11, 12, 10, 9, 10, 10
    3. 6, 5, 6, 5, 5, 5
    4. 10, 8, 8, 10, 7, 7
    5. 5, 4, 5, 4, 4, 4
    I did Bare If You Dare on Sunday with Simply Cut Abs and the B & T of Steel challenge and I have curvy silhouette on the agenda for tomorrow. I will finish the work week with stretching and jump rope with the B &T of steel challenge and then I have my first rest week. I’m gonna need it! Thanks Tatianna!

  • Hi everyone! Just finished this great one ! Had to do the vertical leap push ups on my knees from the second round. I wonder if Tatianna finished the 6 rounds without knee support! That would be really impressive!!

  • Hi. I have a question for you Tatianna. There’s so much contradicting info out there, that I was hoping you could tell me what you think. I was under the impression that it’s ok to do ab workouts every day, but I do Fitness Blender workouts sometimes and here is what they say- “contrary to popular belief, if abdominal muscles are worked properly they do need rest in between trainings.” What do you think? How often should I be adding ab workouts in addition to regular workouts? Thanks in advance.

    • Hi Yelena,

      Abdominal muscles are just like any other muscles in our body, they need rest. You can do planks daily but not the actual abs workouts. Those shouldn’t be more than 2-3 times a week. Because if we work same muscles over and over again, the muscle tissue begins to break down, not build up.

  • No, crunches don’t make you lose belly fat, only your diet does, Abs are made in the kitchen. No amount of crunches can help if you don’t have the right eating approach.

  • Be careful, cause I don’t want you to get injured. I always recommend to do some really light cardio the next day which will help you to rid of soreness.

  • tee_w

    HI Rosa, so glad to see you here! I love to watch your exercising videos on youtube (I don’t have an account so I can’t comment). Did you film this one? I also wanted to tell you that I think your dreds are great. I hope you keep filming your workouts. Nice to actually talk to you 🙂

    • Hi! Sorry for the late response (I didn’t pay attention to the notification in any site using Disqs and didn’t receive any notification by email either)! This is funny that we come to talk on Tat’s site! XD Well thank you so much glad to ‘see’ you here as well 🙂 Nope I didn’t filmed this one, I’m not uploading workout videos lately, and from this one I only did exercises/parts 2 and 4, but they were absolute killers and I absolutely loved them and absolute got so sore from my upper body on the next day XD. Thank you so much so glad you like my hair! :$ If you have any specific video request you can let me know though! Nice talking to you! Take care 🙂

      • tee_w

        I do love the exercise videos you do, hope you do them again someday, I have watched all of them. Loved when you did zuzana’s, and it would be really cool to see you do tatianna’s because she absolutely kills me and I quite often can’t finish them. Lol. Or there is Kyla from (do you remember when she was on bodyrock?)
        Your exercise videos always make me smile!

        • Hi there how have you been doing?! I hope just well:) Long time no see I know, I have to apologize to you I’m soooo sorry again by this big big delay but I really don’t check Disqs very much (only when I come here) and I don’t receive any email notifications of new messages (maybe I have to configurate it or something I don’t know o.O), and I’ve been so busy lately solving personal issues, sick relatives and stuff *-) 🙁 … You’re too kind, thank you so much, you made my day 🙂 XD Ok I can film a Tat workout sure, I’ll check on that (and you’re so right, these workouts are killers indeed o.O)! Oh sure I do remember Kyla I always follow her updates on YouTube (but now they’re more spaced because she’s in preps for personal competitions, so :)) Stay tuned for updates, thanks so much again! 🙂

          • tee_w

            Nice to see you again Rosa! i see you on zuzka’s page sometimes, though I don’t post there. i do the odd zwow and have ordered her zcut to support her. i’ve been getting into kettlebells lately but I would still love to watch whatever you decide to film! i love your energy! Your videos always make me smile!

          • Hi! Thank you so much for all the kind words, and once again 🙂 Wish you good luck on the ZCut! Kettlebells and kettlebell workouts are great too indeed. Keep it up and take care 🙂

  • kate_cz


    I did this today and it was great! Thank you, Tati. I haven´t done an interval training for quite a long time and I really enjoyed this one. Doing all 6 intervals of one exercise before moving to the other made the whole thing much harder. Perfect! Every single exercise was hard but the worst for me were the Tick-Tocks. ouch ouch ouch…

    My reps:
    1) 10, 9, 8, 8, 8, 9
    2) 13, 10, 10, 9, 9, 10
    3) 7, 6, 6, 7, 7, 7
    4) 13, 10, 9, 8, 8, 7 (I was mainly only stepping with the legs, not jumping)
    5) 7, 7, 6, 6, 5, 6

    Those surfees in the end were also very “funny” surprise 😉

  • Naomi

    Thanks for yet another great workout!
    I had my week off a couple of weeks ago and then I was supposed to get back in the game, but got hit by the worst cold ever. At least my fever broke a couple of days ago but my sinuses are still congested… I did this workout in a slow pace to get slowly back to things.

    1) 11, 10, 9, 8, 8, 8
    2) 11, 9, 8, 8, 8, 8
    3) 6, 6, 6, 6, 5, 5
    4) 11, 9, 9, 9, 8, 7
    5) 7, 6, 5, 6, 6, 6

  • What, are you serious here?! NOOO man! lol. You won’t lose nothing but your sanity, and probably health and even strength (man and lots of precious time)!Loosing belly FAT is a combo. of cardio AND GREAT diet! Get rid of lactoses (read carefully I’m not saying dairies nor protein,I’m saying specifically lactoses) and gluten (again, not saying all carbs)! Now for tight abdominal wall you also have to add resistance training, hold on moves you see, that will help to improve lean muscle which burns more calories…! Don’t do random crazy things like that where did you get such info? Be safe and take good care of you, hope I could help 🙂 lol just now I noticed Tat’s answer but I’m gonna post this anywaysXD

  • Hi Agnes,

    You can do the intervals, but you should increase your rest time to about 20 seconds, try it out for one round and see how you feel, if you need more break then extend your interval.

    • Agnes

      Thank you! I did it! it was far from perfect and begginer version of course, but I survived till the end 🙂 great workout 🙂

  • This was fun! I was wiped out by the time the surfees came along though. Here are my scores:
    1) 11,12,11,10,10,11
    2) 12,13,10,10,12,12
    3) 8,9,8,9,8,9
    4) 12,12,9,9,7,8
    5) 8,5,5,6,6,6
    I did them all w/out mods. But during the diagonal leap push-ups I couldn’t go down very low without my wrists hurting. Then afterwards I realized I was doing them with my hands too close together (more like diamond pushups), and that’s why I couldn’t go very low. Oh well, that’s room for improvement next time 🙂

  • I finally did this today Dec 17/12, I guess I should call this my weekend burn-off…had a huge bowl of pasta as comfort meal last night. Nothing beat good old spaghettini with marinara sauce.
    This was a good full body routine to start my week off.
    Warm up: 5mins, Dynamic Stretch: 5mins
    Part 1: 9-8-8-9-7-9
    Part 2: 11-9-8-9-8-8
    Part 3: 8-8-8-7-7-8
    Part 4: 11-10-8-8-7-8
    Part 5: 9-8-4-9-9-7
    cool down/stretching: 10mins

  • This wo was so much fun! I hadnt done a full body HIIT in ages!! I did it fasted in the morning (13 hrs fast), after a big night binge of not very healthy food… Anyway i had lots of energy!

    1. Wide vertical leap & low jack: 9-8-7-8-7-7
    2. Tick tock shoulder press: 10-9-8-8-8-9 (BUTT burned so much!!)
    3. Twist jump & side steps: 6-5-5-5-5-5
    4. Diagonal leap push ups: 10-7-7-6-6-7(in the last round i had to modify to beginner, i used my knee to support myself back up form the push up) this exercise was pretty hard!
    5. Half surfee: 6-6-5-5-5-5


  • oberlee

    I revisited this workout today. It really is a great all-over workout. I was thinking of combining the exercises into longer parts, so I alternate legs and arms, but there is something really special in burning out each body part. I also really tried hard to bust through my pre-conceived notions of what my reps SHOULD be on this one. Looks like it did the trick–I did much better than the last time on this workout. 🙂

    part 1: 14-12-12-11-12-11
    part 2: 16-10-13-9-11-10
    part 3: 9-7-7-6-7-8
    part 4: 13-11-10-9-10-10
    part 5: 8-7-7-7-8-8

    I finished with Fifth Element Abs, with my slight mod: instead of the rock hard core abs exercise I do 15 ea side plank mill and knee tuck, because I think it’s an amazing core exercise. 🙂

  • It’s a very easy to
    do workout regime for working people and fitness freaks when on vacation.
    It’s a no equipment workout with varied and simplified steps that can help
    you stay fit when not hitting up the gym. Warmups and stretching must be
    mandatory steps to begin with.