HIIT for thighs, booty, chest and back – 20 min



Hi My Fitness Friends, I had a wonderful day, got a lot of vitamin D. Do you know vitamin D is so important for immune system and body needs daily sun rays exposure to produce vitamin D? Most probably the reason cold and flu happen more often in the winter is not cold weather but lack of sun rays which corresponds with less vitamin D production and weaker immune system.

So, I packed a lot vitamin D, hope it will last even in the winter 😉
Yesterday I did just 20 minute workout but it was high intensity interval training which burn fat 🙂 and made me sweating like crazy (still hot weather in Sofia, Bulgaria).

Set your timer for 24 intervals, 40/10, 8 exercises, 3 rounds
1. Jump squat
2. Plank left-right jumps
3. High knees
4. Active rest – Renegate row
5. Donkey kick (I’ve never seen anybody do this, I think it is MY exercise lol)
6. Burpee without push up
7. Jump Forward – Backward
8. Active rest – fast push up – must be easier for you version, for me it is from knees, buttock low

Now is the season for figs, I love them soft, juicy and overripe. I ate 600 grams (21 oz) fresh figs after the workout and Martina (our cat) wanted some. She doesn’t really eat fruit but she likes to lick my coffee mug, queer cat. In our house we don’t drink water from a glass, because if you leave a glass, Martina drinks water from it. Only bottles, she doesn’t know how to drink from a bottle, yet…

Guys, a note about fruit – it is a perfect food. BUT 600 gr (21 oz) is a lot and I usually don’t eat that much fruit, only during the summer. Fruit contain fructose, which converts into sugar by the liver. Eating that much fruit urges liver to work hard. One more thing – if you try to lose fat, limit fruit to 1-2 per day. Once you reach your desired goal you can eat more fruit. During the period you lose fat eat more vegetables like greens, peppers, carrots, tomato, cucumber, cauliflower, zucchini etc.

Questions of the day:

Do you get regular sun rays exposure to produce enough vitamin D? How you manage this in the winter?
How much fruit do you eat?

This summer I had more than 30 beach visits (my native city, Burgas, is located on Black sea coast). I seldom stay more than an hour and most of the time I am under an umbrella because I get sun burn quickly, but I have at least 15 min straight under the sun rays time. I plan to catch sun rays even in the winter but I am not sure how to do it, because in Sofia temperature falls under 0 degrees Celsius (32 Fahrenheit), and often under -10 Celsius (14 Fahrenheit).

It will be awkward and suicidal to undress arms up to elbows and try to catch sun until arms become violet (I don’t tolerate cold at all) lol

Guys, any ideas?


  1. Katerina 6 September, 2012 at 11:13 Reply

    I have very sensitive skin and I expose myself to the sun only after applying lotion with high protection factor. I like summer though, and I like sunny days. I rarely use a car because I live in a small town so I walk every day, which I guess can be considered as sun exposure as well. When I go the beach, I stay in the shade during the period from 12:00 until 16:00.
    When it comes to eating fruit, I eat it every day. I try not to eat too much fruit, but since I rarely eat sugar, it can be tough to eat only a little watermelon and such 🙂 I also eat honey during winter time.

    • Rumi 19 September, 2012 at 09:20 Reply

      jane, I don’t go to the gym at all. These are my real workouts. For six pack you need proper nutrition. I will take pictures of my daily food and post them, so you know what I eat. Check my about page.

  2. karin 20 September, 2012 at 21:11 Reply

    Find a wind protected spot in winter when the sun is shining and you’ll be surprised how comfortable it is to lay out in the cold. I also put a cushioned black mat underneath me on the lawn chair which helps keep me warm. You can also just expose half your body at a time, such as either upper or lower body and keep the unexposed part covered up warm.

  3. Carissa 21 September, 2012 at 18:33 Reply

    Hi Rumi,

    I have been following you for a long time and love all of your work outs. I am delighted that you have started this site! As for lack of vitamin D, I usually do what I see my dogs do. They sit in front of my glass doors in the morning and absorb all the sunlight that comes in. I live in a place that gets very cold with weak sunlight in the winter. Sitting in areas of your house or apartment that get sun is a good way to soak up the rays without worrying about skin damage (sun is weaker in the winter) and sitting outside when it is cold. I find that I only need a few minutes in the sun, then I feel great!

    • Rumi 21 September, 2012 at 23:30 Reply

      Clarissa, thank you for your idea, I think it is very nice to boost your mood. But glass blocks some of the sun rays that make vitmain D in the body. I don’t know the exact mechanism, but it sure that sun expose trough glass is not beneficial. But I know what you need about the mood, I need sun every day and if the weather is dark I become dark too.

  4. Kanem 29 September, 2012 at 13:52 Reply

    Hey Rumi, I have been following you r workouts from the first one that you had that belly fat cellulite workout and the links for every day for 2 weeks. I totally love this work out, even though it is very difficult for me. I have most on my weight on my legs since I am very tall (6ft) and have long legs, but I enjoy the workout. I feel weak before I start but energized by the time I am done. So effective!

  5. Moni 20 October, 2012 at 17:47 Reply

    Hi Rumi, Very nice to meet you. Your workouts and your body is totally inspiring. I would like to ask your opinion. I am 33, about 5 feet, 2 inches tall. 72 kilo at the moment. My wedding is in a month time. I would like to achieve better body, especially my stomach, thigh and arm. Could you please advise me the best exercises and diet please. I go to gym for about 3 months but only loose about 2 kilos.

    • Rumi 21 October, 2012 at 00:51 Reply

      Moni, congatulations for your wedding :). You should pay attention to your diet, it is 90% resposinble for the way you look and feel. I can’ write you a diet in the comments. Follow my exercises.

  6. Moni 21 October, 2012 at 21:19 Reply

    Hi Rumi, thank you very much for your reply. Yep, will keep in mind about your kind advise about the diet. Will follow your demo in every morning. Have a great day, Rumi .. Love, Moni Xoxo

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