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Try this HIIT workout to get your lean legs and noticeable abs. This is how I am getting my abs back into shape!

I say there are only 60 stairs here but really, there are 100. 

My routine:

Run up stairs in 45-60 seconds
Run down stairs in 30 seconds
Rest 30-45 seconds

Takes 2 minutes each time for a full flight up and down. I do that for 20 minutes or my goal is 10 each time I go!

Join the discussion 5 Comments

  • Jay says:

    Hi Flavia,
    I am a mostly ‘slim’ person and I exercise quite a lot by swimming, biking, and running. I run in very hard spurts and then rest by sitting or walking. I don’t do much endurance stuff, I find my endurance builds naturally this way. It is just all scheduled and repetitive either, most of it (except the biking) are things I do with my dogs all the time.
    However, I have a bit of stubborn belly fat at my belly button area. I have researched it, and 99% of the people complaining about it have more than I do, but if I pinch the skin higher up on my stomach, there is about two to three times more fat at my belly button area.
    Which exercises and diets would you recommend? I am well aware there is no such thing as spot-reducing, but is there anything that particularly cuts down extra belly fat?

    • Anna says:

      Hi Jay,
      Sounds to me like you need to build more muscle mass and this should really help you tighten up your abs and lose that last bit of fat. I think Flavia’s Curvalicious workout and nutrition program would be perfect for you, you can check it out here: Let us know if you have any other questions!
      All the best!
      Anna, CPT, FF Specialist

  • Romina Marelli says:


    I recently purchase curvalicious and I was wondering how many calories you burn with the exercises for the first week. I am getting a little sick after I finish, so I don’t know if I am pushing too much or is because it has been over a month since my last work out.
    Also, I am having a little hard time eating all the right amounts of proteins, fats and carbs.
    There are many foods that are mix fat and carbs, so it is a little confussing.
    I got the recipes book from the programs, but there are hardly any breakfast and snacks meals. Can you help me with those?

    • Anna says:

      Hi Romina,
      Refer to my reply to your other comment regarding workout intensity. I highly suggest having a read through the Curvalicious nutrition guide again to ensure you fully understand it. As long as fat is kept under 10 grams in your carb meals and carbs are kept under 10 grams in your fat meal that is fine.
      All the best,
      Anna, CPT, FF Specialist

  • Kalola says:

    I noticed that Flavia is starting to do shorter 20 min type workouts now that she is a mom. I was wondering how to adapt the Curvalicious Program to fit a shorter workout time? Also, does the Curvalicious program include HIIT, or is that in addition to the time needed for workout routines.


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