20 Minute Cardio HIIT Workout Fat Burning Workout For Fast Results Level 3


This workout is a part from 90 day exercise challenge. There is an easier verssion of this same workout.

No rest interval training
20 intervals 30/30

1. Long jum, jump to plank, push up, 3 steps backwards to squat
2. Jump rows
3. Squat, Frog Clap, squat and jump
4. Curtsy lunge – arms left, small jump on left leg, raise right leg and arms right
5. 2 single leg jumps, touch the other food, arms side up-down
6. Like 4. other side
7. Around the world mountain climbers
8. Abs mill
9. Reverse plank marching
10. Alternating jump lunges

Do you like this workout? Is it too challenging?
Rumi felt beyond her comfort zone. She had soar throath and didn’t work out and eat a lot for 4 days. For a first workout after healing, it was too challenging.


  1. Katerina Naumova 8 October, 2014 at 08:52 Reply

    Hi Rumi,
    Yesterday I had a bit of a sore throat too and my inner thighs were still sore from Monday. I still decided to do the workout and I managed to complete it quite well 🙂 The exercises are well combined and since I used 3 kg weights I felt I could do it one more time. The second time was surprisingly easier for me, but today I feel it in my legs and but 🙂 I plan to walk less so I can do Day 10 today. I really liked exercise 1 and 7. The toughest for me was number 2 because I was out of breath from the first exercise. The whole routine had a very nice flow and the exercises were very nicely balanced – targeting different muscle groups. I am not sure how heavy are your weights, I think they are 3 kg each. Am I right?

    Thank you for your inspirational videos and positive attitude, I am so glad you like reading my comments 🙂 Sending you lots of love!

    • rumiana.ilieva@gmail.com 8 October, 2014 at 08:56 Reply

      Yes, I film with 3 kg weights, but when not filming I use 4 kg or bigger weights. I am happy you liked the flow 🙂

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