Sweaty Total Body Workout 34 Min



Hi Guys, todays’ workout is a complicated one, 3 parts and it is a total body killer. It was hard and I enjoyed it a lot 🙂 The workout must kill you or it is not effective! But you need to make a difference between hard and impossible. Each exercise has to be hard but possible to do with proper form. So, chose the right exercise modification for your fitness level.

Many of you asked me on Youtube how I got defined abs. The answer is: nutrition, not exercise (at least not only). That’s why I will post what I eat every day so you know.

Exercises in Sweaty Total Body Workout

Part I – 22:30 minutes
5 rounds interval training, 2 combos, 10 intervals, 120/15 (2 minutes exercise, 15 seconds rest)
In this part alternate between two combos

Combo 1
You need a chair (dumbbells optional). Face the chair, jump backward, jump forward, step over the chair (left-right leg), dead lift, row.

Combo 2
(Weighted) Crab, push up, knee to opposite arm.

Part II – 5 minutes
4 rounds interval training, 3 exercises, 12 intervals, 20/5
1.Fast semi chair step up – LEFT leg
2. Fast semi chair step up – RIGHT leg
3. Donkey kicks

Part III – 4 minutes
4 rounds interval training, 2 exercises, 8 intervals, 20/10
1. Renegate row
2. (Weighted) sit up

Question of the day

Do you find my workouts challenging? Do you want me to film beginner workouts? Or if you have any other workout suggestions?


  1. Romy 20 September, 2012 at 14:30 Reply

    I love challenging workouts. This one is awesome. I will do it next week!!! Rumi, is it better working out bare foot or with the training shoes on? Is there any difference? Is it more challenging being bare foot as we don’t have the support of the shoes? Thank you Rumi

    • Rumi 20 September, 2012 at 14:38 Reply

      Romy, I like to workout bare foot, not because it is better or not, it is more natural to me. If the floor is slippery it is more challenging, but sometimes it can be dangarious depending on the exercise. So choose bare foot or not depending on safety.

  2. clara 20 September, 2012 at 20:50 Reply

    Hi Rumi. I have a problem with my thighs, butt and upper arms. I tried so many exercises but they still big and not fit especially for my upper arms! What kind of exercise suitable for me? Body Combat maybe? Thank you.

    • Rumi 20 September, 2012 at 23:09 Reply

      clara, you need to change your nutrition. You can’t make your arms smaller with exercise. Actually exercise builds muscles and can increase your arms. The idea is to have nutrition regmen with energy deficit to start burn fat and build some small muscles via exercises and your arms will become smaller and look toned.

  3. Erin 21 September, 2012 at 08:16 Reply

    I am SO glad you are back sharing your workout magic! I am a fairly fit 51 years young and love the variety and creativity you put into these workouts! Thank you so much!

      • Erin 27 September, 2012 at 18:53 Reply

        Hello again, Rumi-
        I am subscribed but I have not gotten daily workout emails from you. Its OK because I just rotate what you have with what I already know. I just was wondering if you have updated daily?
        I LOVE your workouts! Will you be adding any from before you were certified personal trainer? I loved those, too.
        Also, do you have or will you have any lower impact, but still very challenging workouts?
        YOU ROCK! Thank you!

  4. Jitka 21 September, 2012 at 12:35 Reply

    Hi Rumi,
    I was doing your exercises from Rumi website. Probably the food is most important because my sixpack doesn’t show :).
    How could I download your exercise, so I wouldn’t have to watch it only on your website.

  5. Mare 24 September, 2012 at 13:34 Reply

    Hi Rumi. I am a beginner and I recently started following your videos. I read your comment above about how nutrition is more important than exercise. I am 22 years old and I am so annoyed with my upper arms. I wouldn’t call them fat but they’re quite flabby, when I touch my upper arm to body, they get twice!! I get so depressed. Please help me. I need toned arms, not muscular. Are there any specific exercises for the biceps and triceps? just need to tone em up a bit . Also, I did exercise for it for about 2 months, I don’t see them getting toned, just fat(muscular ones). are there different exercises for toned and muscular ones?
    Thank you so much. Highly appreciate it.

    • Rumi 24 September, 2012 at 13:39 Reply

      Mare, you can’t tone fat with exercise. You can burn fat if you eat less energy than you spent. The answer of your question is look at what and how much you eat. At the same time with nutrition regimen do exercises in order to build some muscle, so after you burn fat you have toned arms.

  6. MGD 1 October, 2012 at 06:23 Reply

    Hi Rumi,
    I was just wondering what app you were using to time yourself. It seems really useful and I would live to use it. Thanks.

  7. Mare 3 October, 2012 at 11:40 Reply

    Thank you for replying.
    just need to know how long would it be before a beginner starts seeing a change? i-e less flabbiness in upper arms. And do I need to do it everyday?

    Thanks again!

    • Rumi 3 October, 2012 at 23:37 Reply

      Mare, you need nutrition plan to follow it until you like your arms. And after that you need to watch what you ea, or the fat will come back.

  8. sam 3 October, 2012 at 11:57 Reply

    Hi Rumi
    I have been following your weight loss videos for quite a while now. I am 24 years old and 5.4″ inch is my height. I weigh 63 kgs. I have cellulite on my buttocks and upper thighs. I followed your cellulite workout and got rid of them 90% but they came back after few months. I do exercise for 3 days a week but I am not seeing any results yet. I weigh the same as I before. Now I am getting married in February next year and wants to lose weight. Is it possible to lose 20 lbs in 4 months. I have been following your videos but I don’t know which one to follow for weight loss. Please help me. I will appreciate.


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