do do 10/10 HIIT For Total Body Toning And Fat Burning Get Bikini Body Fast Level 3


This workout is part of the 90 day challenge. If you are stopping by at my place for the first time, we’ve promised to ourselves that we will train 5 times a week for 3 months, so we’ll get used to the training. If you want to build a new habit, you have to give it time that’s why the challenge is for a long time. Read more about it here. The list with all workouts is here, begin with day 1 and follow it but don’t catch up and rush.

If this workout is challenging for you, try the easier version.

7 combinations of exercises
Each combination has 6 10/10 intervals or 2 minutes

After you do all seven combinations, take some minutes rest and repeat all combinations again. Do each exercise combination 10 seconds and after that continue to the next.

Combo 1 – thighs, cardio
Alternating side lunge jump
Half squat + 180 degrees jump
Jumping jack + squat jump

Combo 2 – chest, shoulders, triceps, abs, lower back
Push ups

Combo 3 – thighs, butt, shoulders, biceps
Goblet squat + press up
Side lunge LEFT leg + up-dumbbells forward
Side lunge RIGHT leg + up-dumbbells forward

Combo 4 – abs
Hold boat
Leg raise + butt raise
Scissors + crab leg

Combo 5 – back, chest, shoulders, abs
Renegade row LEFT arm
Renegade row RIGHT arm

Combo 6 – cardio, thighs, abs
High knees
Mountain climber
Low jacks

Combo 7 – chest, triceps, shoulders, abs, lower back
Wide push up
Shoulder grip push up
Diamond push up

How do you feel after doing this workout?
It exhausted me, especially the last combo. The abs combo really liked me and a liiiitle bit before the end of the 2 minutes I took a little rest, but it really burned 🙂


  1. Katerina Naumova 20 November, 2014 at 10:15 Reply

    Perfectly balanced workout. I must say I was relieved to see you struggle with combo 7 – I had a very hard time with it myself 🙂 Your videos are very real, which I think is important for motivation. I often have a hard time with exercises so when I hear you say the exercise is though and see you sweat as well, I feel more confident I can do it even though it’s hard 🙂
    I wanted to ask you about the Chituranga. The way I do it, I feel most pressure in my triceps and chest. My arms are close to my chest, I pull my elbows back (I feel like my back bones are almost touching) and I go very low, almost to the ground. Am I doing it right?

    • Natasha 27 April, 2015 at 19:43 Reply

      I did the Chituranga the same way Katerina! Mostly because I felt it woked out better for me…but perhaps I’m doing it wrong.
      So far these workouts have been very effective and quite fun!

  2. Janny 24 November, 2015 at 14:11 Reply

    I must admit that I don’t like these do do workouts. Yes, they are challenging and that’s a good thing. But I don’t like that in some combos I don’t have enough time to switch between exercises. It’s doable for the cardio and the push up combos. With combo 3 and 5 not so much. If I switch safely between those exercises I can’t do many reps (worst case was 0 reps 🙁 ). That’s why those combos felt easy. But I don’t want to rush through it because then my form could suffer and especially with weights I don’t like risking that. And the renegade rows to superman are not smooth because I have to put the weights away.
    So I think these do do workouts are more suitable for cardio or with combos that have a really smooth transition.
    Apart from that I still like your workouts, especially because of their length and that they incorporate back and butt exercises.

  3. Janny 19 January, 2016 at 12:09 Reply

    I also did this last week. It was day 65. This time I changed combo 3 and 5. I did 6 20/5 intervals (20s work, 5s rest). I think next time I will change it to 12 10/5 intervals because combo 3 was pretty hard or I should do it with less than 2kg dumbbells. But the 5s rest was good. Mostly it was enough time to switch.

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