High intensity interval workout: welcome to #FatblasterFriday!

After receiving some queries from readers as to

  1. when I might be releasing a workout DVD (answer; not anytime soon!)
  2. whether I could show rather than describe my workouts (a video is worth a million words) and
  3. why, in my workout videos I only demonstrate the moves (rather than do the entire workout for with you)

I decided that it was time to start a regular, real-time workout video series.

Welcome to #FatblasterFriday!

Most Fridays (in the wee hours of the morning, so my East coast viewers can make it part of their day), I’ll be posting a short, but intense workout video that you can do in real time with me.

But I need your help to make this work. How?

  • SUBSCRIBE to fitknitchick on YouTube 
  • WATCH and DO the workouts with me
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
  • LIKE and SHARE my videos with your friends via email, Facebook and Twitter


Today, we’re doing an 8-minute, whole-body, high intensity interval workout. The best type of workout for torching calories and blasting fat.

Four moves, 45 s work/15 s rest, times two. No equipment, other than a bench and a mat, required.

Ready to rock it?

The Workout:

  1. Plie squats
  2. Pushups (from knees or toes; hands on ground or bench)
  3. Squat jumps (or squat to toes to reduce impact)
  4. High plank knee twist (hands on ground or bench)

Drop me a note below if there are specific types of workouts you’d like to see!

And a very Happy Thanksgiving to my Canadian readers!

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.


  1. Great idea. I’m always up for a core workout.

  2. Love the idea of a work along – Seems like a great workout!
    Courtney @ Journey of a Dreamer recently posted…Coffee Date: Friday Favorites!My Profile

  3. Tamara! I love the idea for this series!! Great job with the workout and I’m pinning this one to do later 🙂
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: Image and standing up for what’s rightMy Profile

  4. YOU ROCK IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Loved this Tamara & love that high plank knee twist!!!!
    Jody – Fit at 54 recently posted…Push-Ups & Your Core – Check this Out!My Profile

  5. Love watching you work, Tamara 🙂

    Great job, as usual.
    Debbie@ Live from La Quinta recently posted…#Vegan Product Review: Daiya HavartiMy Profile

  6. <3 !!

    I did this a short while ago and can still feel my arms shaking… thank you thank you. It was awesome and I love your style, Tamara. So natural and so honest. I really do like workouts where the trainer is doing them, so much better.

    I am going to talk about this vid on my blog post today. Hope that is all right with you.

    Can't WAIT for the next one! Oh and BTW – I hate burpees and mountain climbers.. just sayin' !
    Elle recently posted…Thursday ThoughtsMy Profile

    • I’m planning on doing your workout on Monday! I love doing these timed interval high intensity workouts. I would like to see some more workouts that are body weight only, focusing on arms or abs (or both!).

  7. Did this again just now after the ABS and I am shaking and sweaty. Just the way I like atfer a hard session… wahooo. Thanks again, Tamara. You do great work!
    Elle recently posted…Checking in – Being Accountable to MyselfMy Profile

  8. Finally tackled this fat blaster workout. I went through it 2X for a total of 16 min. I’m sweaty, but feel like I accomplished something today! Thanks Tamara!


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