Trina’s Holiday HIIT Fit

It’s Holiday Hustle Time! I know you are busy and let’s not talk about how many holiday beverages and extra calories you are consuming!  I’ve got a solution 4 you.  I want you to commit 8 minutes a day to keep those calories burning away.


Trainer Trina Medves to the rescue with your Tabata Holiday HIIT Fit challenge!  Being a busy Mom of 3 and Owner of Fit4Females, I don’t have the luxury of spare-time, especially during the Holidays so let’s do this together.

HIIT (high intensity interval training) is one of my favourite ways to train and get that amazing “after burn”.  I want you to work hard for 20-second intervals with 10 seconds of rest.  Each Holiday HIIT Fit round is 4 minutes, hustle time! 

Holiday HIIT Fit Warm up (4 min)

20 sec High knees chest up / 10 sec run on the spot

20 sec Body Squats (aka air squats) / 10 sec run on the spot

20 sec Low skater / 10 sec run on the spot

20 sec Hamstring glute kicks *kick that booty alternating L and R / 10 sec run on the spot

Repeat each exercise 2x = 4 min

Circuit #1 Holiday HIIT Fit Workout (4 min)

20 sec Jingle Jumping Jacks / 10 sec rest

20 sec Barking Burpees / 10 sec rest

20 sec Santa Squat Kicks / 10 sec rest

20 sec Peaceful Pushups / 10 sec rest

Repeat each exercise 2x = 4 min Feeling like a Holiday Rock Star?  Try 3 rounds!

Cool Down

Be sure to cool down and stretch for 5 minutes for injury prevention and focus on gratitude.  Hold each stretch for at least 30 seconds and breathe.

Trina’s Holiday Nutrition Fit Tip:  Drink 1 glass of water for every alcoholic drink that you consume – Alcohol loves to bury those ABS into a mound of fat and the more fat around the midsection, the higher the risk for heart disease!   Skip the whip and sugary hot beverages.  Try this delicious clean Iced Mocchacino recipe after your workout. 

Your Holiday HIIT Fit Coach,

Trina Medves

Keep us in the know with hashtag #TFHIIT

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Trina Medves

Trina Medves is a Women’s Fitness and Post Natal Expert, Mom of 3, Owner of Fit4Females & Online Fitness Coach. She was recently awarded Canada’s 2015 Top 3 Fitness Instructor Finalist for canfitpro and #1 Fitness Trainer in the City of Hamilton. With 16+ years in the industry, Trina is described as a “Master Motivator and Inspirational Leader”. She is a 12 time Award Winner for her sold out Boot Camp and Stroller Fitness Programs. A certified Personal Trainer, Fitness Instructor Specialist, Post Natal Expert, Crossfit Level 1 Trainer, at She is a leading expert and high in demand. Trina has also been featured as a Fitness Expert on CHCH Morning Live and a guest contributor published in the Bay Observer, the Stoney Creek News and in The Oakville Voice. “My fitness and health journey went into overdrive when my Mom passed away suddenly at the age 38. I hit rock bottom and turned to health and fitness to process my deep grief. I got in the best shape of my life after my 3 children were born. I am known to be relentless in helping women achieve their best self.”