Beat Fat Loss Plateau or Just Add This For Extra Intensity ( Updated )

Sep 9, 2013 by

fat loss plateau


Happy Monday my sweeties,

I have a really cool trick that I my self have been using to break apart my usual workout routine and to make my training a bit more intense ( I know you guys think I’m crazy, Tatianna what?! You want to make things more intense LOL ), but yes, for those of you guys who have been training with me for a while, this little trick will be a nice addition to your regular routines. This will also help you if you’ve hit fat loss plateau or you just want to spice things up with intensity so to speak.

I’ve tested our this little method my self for the past month or so and let me just tell you that extra 3 minutes in your workout can make a huge no HUGE difference in intensity as well as fat loss.

I had to test it out in a way where I personally don’t lose any more fat ( cause I don’t want to be too lean otherwise I start looking to boyish ) so I had to eat a lot more daily to see if this trick works, not that I had a problem with eating more oink oink :).
This definitely worked because not only my workouts got more intense, but I haven’t gained any extra weight ( and I ate A LOT MORE than usual ).


This is what you’re going to do


Every workout that you already do daily will be split in half and in between you will add a very short and very intense 3 minute HIIT session, but you have to really push to your max effort in this 3 minute mini session. Pretty much, you will take one of my usual workouts, do half of it, then do the 3 minute HIIT session, then finish the other half of your workout.

I’m not gonna lie, this is going to look easy but it’s quite tough, I personally have had a hard time and I’m somewhat advanced level.

You can also add this session at the beginning of all your workouts, but I found adding it in the middle more effective and a bit less challenging mentally.

Here are the intervals you’re going to use, they all add up to 3 minutes:

  • 10/10=9
  • 15/15=6

In these intervals you will do 2 exercise back to back, so the intensity will be quite high. ( because you will have these 5 seconds of rest you will need to up the challenge of the max interval a bit. To do that try adding a little amount of weight to all the lower body cardio moves, not more than 5-10 lbs a bit more if you are a guy. )

You can also use the following intervals with 5 seconds rest between exercises:

  • 5/15=9
  • 5/10= 12

The exercises you chose have to be explosive and work both upper and lower body within the intervals. Here are the examples of the exercises you will chose:


Lower Body:


  • Vertical Leap
  • 180 Twist Jump
  • Low Squat & Jump Tuck
  • Diagonal Squat Jump
  • Star Jump
  • Jump Over and object ( make sure you land in good form at all times and not on your toes )
  • High Knees ( no jump rope. Having no jumprope you can do high knees much faster )
  • Sumo High Knees
  • Front Jump Kicks


or you can come up with something of your own, get creative, don’t let me limit you only to the moves I’ve named.


Upper Body:


  • Side to Side Plank Jump ( In a push-up position jump your feet together to one side, jump back then to the other side )
  • Mountain Climbers
  • Oblique Climber
  • Side To Side Pike Jumps
  • Regular Pike Jacks ( in a pike position, jump your feet apart, then back together )
  • Half Burpee ( in a push-up position, jump your feet forward without rounding your back, jump back )
  • Isometric Push-up Jacks ( Do a push-up, stand in an isometric position, jump your legs out, then back )
  • Dynamic Push-ups ( While doing a push-up, simultaneously jump your feet out, then back in as you’re pushing back up )


At first I wanted to make a video with all this info, but I figured you guys already know all these exercises, but if you guys still want me to make this video and show you all the exercises, let me know in the comment section and I will do that .


Video that explains better


Try this out and let me know how you’ve liked it :),

Have a beautiful week, hugs,


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  • Mary Lou

    Excellent! I’m gonna give it a go in the middle of some full body routines this week as I have 18 million appointments and don’t think I’ll get in 4 split workouts. Thanks Tati!

  • Interesting as always 🙂 I’m definitely giving it a try. I finished your solid booty challenge and I’m very pleased with the results. The first week I couldn’t do 100 weighted bridges all at once, but when I got to the last week I didn’t even feel tired up to the last 10 reps 🙂

    Thank you so much Tati, I love adding your challenges. They don’t take much time but they are so effective!

    • I’m so happy you liked the challenge! I am still doing it my self, I totally love how it made my butt look, it was good before but now I just love it.

  • Marie- T. Heigl

    I can’t wait to try this!! You always come up with the things I’ve been waiting for! I personally have to say I don’t see great results from the booty challenge :/ I’ll just keep going.
    From friday riday I’ll be in Turkey and hit the gym there!!
    Question: Shall we pick one lower body and one upper body exercise? or 2 lower body for our lower body workouts?

    • You always pick 1 lower body and 1 upper body for each 3 minute routine.

  • I did this not for plateau or fat loss but for extra kick. Tati, you’re right, it was quite tough.

    • Yes it’s hard, I added it to a couple of days in your training for this week I believe.

      • Yes you did. At first I said not biggie, but after the first set of HITT I was like gosh I still have one more at the end of my workout.

  • Jntte

    Thanks Tati! I’ll try it for sure! I think I recognized must of the exercises, however, it would be nice if you could add the video! It’s always nice to check good form and tempo 🙂
    Thanks again!

  • Rachel

    Tati! This sounds amazing. Doing an upper bod workout tonight and will test it out!

    Thank you!

    • Let me know how it goes 🙂

      • Rachel

        This is definitely a workout booster. I’m going to try doing this on a regular basis. You’re a monster, Tati. Grrrrrr!!

  • kulji

    I was wondering if you can make the video of this workout please. we can check the the form and rep clearly plz and thank you

    • Yep, will make a video 🙂

  • SaphireChika

    i didn’t understand how to follow the intervals 🙁

    • I will make a video 🙂

      • SaphireChika

        thank you! 🙂

  • bor4ito .

    Tati, I would love to see this in a video, for me it is more motivational, when I see you do it and it helps me with the correct form too 🙂 Thank you for always pushing us further 🙂

    • Yep, looks like I might need to make a video, cause few others on facebook asked me for the video as well.

      • bor4ito .

        Tatiiii, you are the best 🙂
        I already saw the video and it is great, it all makes sense now 🙂 Hugs

  • Karmalife

    Hi Tati! I can’t wait to try this but am a bit confused. The intervals are for 3 minutes straight, correct? You mentioned a 5 second rest but I am not sure where that fits in…And should we alternate upper and lower body moves? Like a 10 second interval of vertical leaps followed by 10 seconds of mountain climbers? And do you simply keep doing those 2 exercises or switch to something different? Just curious as to how you did it. Thanks!

    • Hey,

      There are 2 kinds of intervals to chose from, some 3 minute routines won’t have any breaks, you can also chose the other kind of intervals with 5 sec break. You need to chose 2 exercises, 1 lower body, 1 upper body and you will do them back to back switching between lower and upper the full 3 minutes. Let me know if you understand, if not, I will try to explain better.

      • Karmalife

        That makes sense- thanks Tati!

  • oberlee

    This is awesome and just what I need! I have a couple of questions, though… 1) So you’re recommending the 3 min to be 2 exercises, one upper body and one lower body, yes? regardless of what type of workout that day? I’m assuming that’s because the HIIT isn’t for strength, but for fat loss, so it’s working the whole body? 2) is there a reason not to do it AFTER the workout? I often do things like this after (I call them 4 Minutes of Hell). I know that intense cardio can impede muscle growth (or something…I really don’t know what I’m talking about…), but wouldn’t intense cardio in the middle of a routine affect your ability to strength train in the rest of the workout?

    That was really more than 2 questions…d’oh. 🙂 I told my man and he’s totally game, too. He’s been trianing with me at the local track, which has been amazing. Amazing. Outside and next to people also working out, many young, and it’s not a gym. Score!

    Thanks again, Tati! You’re a gem! xo

  • ? FitLover ? Beth ?

    This is just what I did this morning !!! LoL !!! How could that be ? It’s like we got that silent global vibration … Everything as one !

  • Jeanne

    Haha, me too! I have just been incorporating short cardio in the middle of my lower body workouts for a week or so and here you are: giving many more ideas for exercises we can do. It really gives me a push to go further and do more after the cardio. And I feel that I am burning fat even after the workout since I am very hot and don’t stop sweating.. well, that is not necessarily a good thing since I have to go to work after the WO, but it feels good, hehe. Will be including the short HIIT in my upper body workouts too.

  • osteodh

    Monday I added this challenge to the body blast wo , today to the 330 wo. These 3 minutes HIIT is a great tool to boost the metabolism! Thx Tati!!!

  • Katja Zetta

    ? ????? ?? ??? ????????? ???????? ????? ??????????, ???? ? ?? ??????? ? ??? ??????????? ????????? ? ?????

  • Jntte

    Thanks again! You’re simply adorable!

  • kuljit

    Thank you for the update.

  • Miranda

    OMG! Those are great! Thank you! I plan on adding some of these. You make them look so easy but I know they are not. The twist with the squat I’ve been doing and it’s tough!!

  • Evaleen

    I understood the plan, but I’m still happy that you added a video 😀 always love to see/hear you!

  • AB

    Hello Tatianna,
    If I want to lose weight and tone is it better to do full body workout or seperate workout for up et lower parts? I also run almost every day and I don’t want to stop. Is it better to run before or after the workouts? I’m preparing my workout plan now and I want to be sure that I do the right thing. I really do hope to get result with your workouts that by the way looks very intense! Hope to have a response from you. Thanks ;o)

  • Teresa

    Hi Tati,
    I have a doubt:I have to add this hiit at any rounds or can I just do it once?Thank you for all that you share with us!