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Workout Guidelines:

  •  Prisoner Squat 20 reps
  • Burpee 10 reps
  • Medicine Ball Slam 20 reps
  • Hip Thrust 20 reps
  • Split Squat Jump 20 reps

No rest between exercises. 30 second rest between circuits.

Complete as many circuits as you can in 20 minutes. Work your way up to 8!

Join the discussion 15 Comments

  • Marie says:

    Hi, a great workout thanks! I will try that next time. I don’t have a medicine ball yet, so are there any other exercises you could suggest to replace that one? Thanks again! 🙂

    • Anna says:

      Hi Marie,
      The focus of the medicine ball exercise is your shoulders and core so you could substitute in push ups or standing dumbbell shoulder press. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Melissa says:

    When you do hip thrusts with barbell, do you elevate your feet?

    • Anna says:

      Hi Melissa,
      correct, don’t elevate your heels when using weights. Really focus on pushing up through your heels and squeezing those glutes! 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Mindful exercise is top level practice for fitness !

  • Christine says:

    What kind gym brand do you recommend for home use. I see Flavia you have a squat rack or is it a smith machine in the background. I have been looking for a at home mini gym and dont know which are the best quality. Any recommendations? Thanks

  • Julie says:

    That workout was awesome! It was so much harder than it looks. I completed 5 rounds in the 20 minutes. I loved it because it was short, but very challenging!

  • Dana says:

    Love all your workouts Flavia! I just had a baby 8 weeks ago and have been (finally!) cleared to workout again. I am breastfeeding, and know that I have to be cautious about HIIT workouts to prevent reduction in my supply. I remember you commenting several times about cutting back on your workouts when breastfeeding, but wanted to see what you found you could do, and what was too much. I definitely want to get my body back, but giving my little one optimal nutrition is more important right now. Thanks!!

    • Anna says:

      Hi Dana,
      I consulted Flavia, she said “Congratulations.
      Basically I went with what my body felt good with. I found that HIIT made me feel dizzy and too hungry. I also noticed after that Milia seemed to not be getting full with the next feed.
      I basically cut all HIIT until I was done breastfeeding and did 20 minutes of moderate cardio once or twice a week with light weight workouts 3 times a week.”
      All the best!
      Anna, CPT, FF Specialist

  • Bb says:

    Wanted to know if all your workouts consist of approx 20 min in duration. I heard you mention in this video that you don’t have the time for long workouts anymore. Do you find you are getting fat loss results with these shorter workouts?

    • Anna says:

      Hi Bb,
      No, the workouts in both of Flavia’s programs take about 45 minutes to an hour but you can shorten them if need be.
      All the best!
      Anna, CPT, FF Specialist

  • Suzanne says:

    I did eight sets in 19 minutes. I will try to do it again later today.

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