A 15 Minute {No Equipment} Total Body Toning HIIT Workout & A Blueberry Bliss Smoothie

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F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun 🎉🎉🎉

Raise your hand if you’re ready to get in and get good sweat on?! 🙋🏻🙋🙋🏻

Ok, good because that is exactly what we are going to do today!

Today, I thought we’d have ourselves a short and sharp total body HIIT (High Intensity Hit Training) workout that you can get in and get done in just 15 minutes, no equipment required!

Because some days you just need a short, sharp cardio blast am I right?!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

6 exercises;

✳️ Squats
✳️ Squat Jumps
✳️ Walking Lunges
✳️ Burpees
✳️ Mountain Climbers &
✳️ Push Ups

We will do each exercise for 30 seconds before moving on to the next then we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 15 minutes.

I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between but, I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Nothing complicated, basic movements done with good form for a short but effective total body workout.

And remember, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

And because nothing makes a workout challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

– 15 Minute –

Total Body Toning

HIIT Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now onto our bonus smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, antioxidant rich, blissfully delicious, blueberry smoothie sound?

Tart, tangy coconut yogurt, combined with a splash of vanilla, a handful of sweet juicy blueberries, a generous spoonful of creamy, dreamy, almond butter and a cheeky pinch of cinnamon is an absolute taste sensation!

Oh and I should probably mention that not only is our pretty little,  blissfully delicious smoothie taste like an absolute dream but, it’s packed with protein, high in fiber, rich in antioxidants, heart healthy fats and those all important omega 3’s and, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

It really is simply divine, the perfect way to treat yo’ self and refuel and re-energize that beautiful body of yours on this fabulous Friday.

Blueberry Bliss Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, subtly sweet, antioxidant rich, blissfully delicious, blueberry super smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

1/2 an overripe banana (preferably pre-frozen)

1/2  cup of frozen blueberries

1 Tablespoon of almond butter

1 pinch of ground cinnamon

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/4-1/2  cup of ice – more or less to desired consistency

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Freeze dried blueberries

Fresh mint

Method –

1 – Place all smoothie ingredients into your and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with coconut flakes, freeze dried blueberry crumbles, chia seeds and fresh mint if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins – collagen peptides for an extra boost of protein if you’re into that kinda thing – do what you feel baby 🙂

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go ;

and have yourself a killer day xoxo


Question of the day –

What’s your favorite way to refuel after a workout?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to 🙂


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