HIIT StairMaster

This is a 10 min HIIT workout that gets your heart rate up and your booty burning! Remember to hold onto the handles on the side of your stairmill.

If you're advanced, you can choose to jog the steps when you climb hard

If you try this HIIT workout , be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see how many steps / flights you climbed!

HIIT Bleacher Sprints

What's HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.


1. Increases Your Metabolism
Combing high intensity sessions into your training results in a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning calories even after you’re working is complete. Sign me up!

2. Quick and Convenient
Don't give into your excuse: "I don't have enough time." HIIT workouts is can be done anywhere: at home, in a hotel room, at a local track, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

3. No Equipment Necessary
No weights? No problem! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there


Tank top:  Lululemon  | Leggings:  Vimmia Active  | Shoes:  Nike

Tank top: Lululemon | Leggings: Vimmia Active | Shoes: Nike

Convinced yet?

...If so, here's my favorite HIIT routine. Go out and give it a try if you're ready to sweat!


  • Head to a local track (I go to my old high school)
  • Quick warm-up: (30sec jumping-jacks, 30sec high knees, 30sec butt kickers) x2
  • Start your sprints! 20 sets total (up + down = 1 set)
    • My bleachers are 40 steps up + 40 steps down, depending on how many bleachers your stadium have will determine how many reps to do.
  • 1 min break in-between reps ( it can be active, or a complete resting recovery)
  • Stretch

Fitgirlxtina's Review on Kayla Itsines Bikini Body Guide

BBG Review

For me, it all started on Instagram. I caught buzz of Kayla's social media empire as it was just starting to take off.  I was SO inspired at how fit and toned she was! I soon realized she had a 12 week program, Kayla Itsines BBG , that women across the world were following. I was immediately intrigued because the results spoke for themselves.  I bought Kayla's BBG 1 & BBG 2. I was hesitant to purchase at first, but this guide took me way past 12 weeks. I've been following Kayla's guide for one year! Lemme tell you; best investment ever! Not only are you investing in a guide, you're investing in YOURSELF! I have come so far with my fitness level thanks to one year of BBG. After completing the first 12 week guide I decided to go forward with BBG 2 (which is 6 months worth of workout training). Today, I have repeated both guides 2x :)

I would say my background on nutrition was pretty decent before embarking on my fitness journey. I knew which foods were unhealthy or healthy, I just didn't have the determination or self discipline to stay away from the free morning donuts at school.  I did not follow the HELP nutrition guide, but I do know there are no counting calories. Instead, Kayla recommends following serving sizes of nutritional groups. It’s all realistic and simply eating clean foods. No starving yourself of meals, no detox drinks, no juice cleanses. I personally used Myfitnesspal to track my nutrient intake. It's a great education tool!


Follow Kayla's instructions
Read through the guide so you know what you're getting into! Follow her daily recommendations for workouts and when to do them. You will learn SO much.

Focus on your journey
There are so many inspirational woman in the #bbgcommunity that I have gotten to know over the past year. They serve as motivation, inspiration, and a support system.  It's easy to look at someone elses progress and wish it was your own.  Don’t compare. Simple as that. Everyone is different and we all have different body types, and different goals. You are your own competition. Even after AN ENTIRE YEAR of fitness, I do not have washboard abs. But I still achieved wonderful results because I focused on MYSELF and what fits my life.

Progress Pics
Take. Before. Pictures! This is so so so important! Why? Because it takes your body weeks to transform, your mind forgets the before body, but pictures don't.  My camera roll is full progress snap shots (eek!) but I'm so glad because THATS my favorite self motivating factor. Nothing cheers me up when I'm having an "off" day and I'm sitting wondering "have I even made progress?!" So I'll snap a photo and compare it from a few months prior and it's always an eyeopener. 

Failing to Plan is Planning to Fail
Planning is everything for me! I’m a 4th year dental student, so I’m always busy, but I figured out that by planning my week ahead of time, I have been on top of all my workouts and healthy eating schedule! This all goes down on Sunday's. First off, RESEARCH. When I run out of ideas on what to eat I like to use Pinterest, Instagram, cookbooks, & foodie blogs for meal inspo. I'm looking for one breakfast, one lunch, and two dinners for the week. Next, I'll input the meals into @MyFitnessPal {highly recommend keeping a food diary but that's a whole other post}. After I have my meals planned I'll go through and create my grocery list. Final step is to prep!

Good Things Take Time
I noticed a REAL physical transformation on week 8 (pictured above).  Kayla even reposed my progress picture on her Instagram! I was so proud and I had never felt so fit in my life. This is what I posted on my first BBG transformation pic, "If I have any advise for you all it's to GIVE IT TIME because results take time. To be honest, when I put these two photos side by side I couldn't believe the change. Many times throughout this journey I didn't feel like my efforts were reflecting in the way I looked. So in short, give it time... learn what works for you and stick with it!" Now a year into BBG I'm so glad I took my own advise and stuck with it


One Year in Review:

My one year BBG anniversary is coming up in 3 weeks and I'm so excited to post my transformation picture.  I think it's important to always strive for progress not perfection. All I wanted was to have a flat tummy and to feel confident in a bikini (it is the bikini body guide after all). Following Kayla's advise, believing in myself, and putting in the effort day by day I am happy to say my goal has been met!