Fat Loss University
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Week End Warrior Workout

Personal Trainers St. Petersburg, Florida, Body weight workouts

HAPPY FRIDAY from your Personal Trainers at Fitness St Pete/Tierra Verde Fitness !  

It’s Zoe’s birthday week end so, I shall regale you with her awesomeness during this week end’s posts :)

Personal Trainers St. Petersburg, Florida

This is what Zoe thinks about sitting on the stationary bike, treadmills or going out running endless miles in an attempt to “burn extra calories”.


She saysJust Don’t Do It“. You can read my  Personal Trainer anti cardio rant   about how to speed up your metabolism if you are unsure why :) 


I wanted to give you this quick  workout .

It  is one of our clients’ favorite body weight workouts and is all about the maximum fat burn and increase of oxygen uptake levels to help your body burn more calories all day.

You can make this beginner, intermediate or advanced. It is pure HIIT with no resistance training so can easily be added to any program without interfering with muscle recovery.


Beginners should do 1 or 2 rounds (go to knee pulls for the remainder of the time if you tire but do NOT stop)

Intermediate can do 3 or 4 rounds and

Advanced can do 5 rounds

Personal Trainers St. Petersburg, Florida

Ready .. Here goes: 

Personal Trainers St. Petersburg, Florida

Do each exercise for 30 seconds , rest 30 seconds (beginners) 45 seconds, rest 15 seconds (intermediate) 60 seconds, no rest (advanced) and go to the next-

Personal Trainers St. Petersburg, Florida

Rest 1 minute and repeat for your fitness level

Personal Trainers St. Petersburg, Florida

Set 1

Prone Hip Abductions
Jump Squats
Plank (beginner, intermediate or advanced)

Rest 1 minute

Personal Trainers St. Petersburg, Florida

Set 2

High Knees
Hill Climbers
Jump Ropes

———>>>> Click HERE to find out more about our proven step-by-step method for eating more, training less and getting massive results <—-


Committed To Your Success & Awesomeness,

Dianne Villano – Your Personal Weight Loss & Body Transformation Expert

Fitness St Pete I Tierra Verde Fitness

8 responses to “Week End Warrior Workout”

  1. […] Get in a quick workout to fire up your metabolism. Perform a HIIT workout before heading out or before your guests arrive. I will post several in our free, private Facebook Community , Transform St Pete and in our Google Plus community and I will send an email Sunday morning so you have one handy or you can check out one of our most popular HERE  […]

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Dianne Villano

Your Personal Body Shaping Expert

Hello, my name is Dianne Villano. I help busy men and women over 35 who struggle to look and feel their best and teach them how to eat more, train less, and get better results than they’ve ever experienced.

St. Pete & Tierra Verde residents come to me when all else has failed and they have reached a breaking point of finally being ready to achieve the body of their dreams.

Raving Fans

"I didn’t think this weight loss program would be so easy! I dropped 20 pounds eating deliscious foods and working out 3X/week. I know I keep saying that but it’s true! At 63 years old I thought I’d never look and feel this good again! Seriously, I feel like 40 now" - Pattie A, Tierra Verde, Fl

"As a 10X full Ironman finisher, I foolishly came in thinking it would be easy given my background and boy was I wrong. Every time you think you’re getting the hang of it Dianne adds an extra twist to increase the difficulty . I lost 10 lbs and my strength increased." - Tony S , St Pete. Fl

"I had my doubts when I came in on the 14 day rapid results program, however I have become a true believer in the program. In 2 weeks, I had already begun seeing results, both physically and mentally. I feel better, make healthier food choices (most of the time), and am excited for every workout. I thoroughly enjoy the group setting and I appreciate the opportunity to develop new friendships with the other group members!" - Caren, St Pete

"After interviewing a number of different trainers, I met Dianne. My initial impression was that she was knowledgeable in her field and extremely enthusiastic. Being a physician, it was very important that I work with a trainer that had a solid understanding of the science behind the exercises, understood the importance of a multifaceted approach to to a wellness a lifestyle, including not only the physical exercise regimen but also the n nutritional and psychological aspects of their client in order to help them achieve a sustainable, healthy lifestyle for the long haul The bottom line is this: If you a are serious and committed to getting yourself in shape and developing a healthy a and sustainable nutrition and fitness program, then Custom Bodies is where you need to go….It’s as simple as that." - Dr. Michael Sprintz

14 Day Rapid Results


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