A 20 Minute {No Equipment} Total Body Workout & A Bonus Mango, Mint & Lime Smoothie Recipe

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

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

So . . .

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 I’d we’d have ourselves a short and sharp, no equipment, total body, HIIT (High Intensity Hit Training) style workout that you do anywhere, anytime, in just 20 minutes!

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 –

4 exercises;

✳️ Step Ups
✳️ Squats
✳️ Burpees
✳️ Hand Release Push Ups

We will do each exercise for 45 seconds then take 15 seconds rest before moving on to the next (make sure you alternate legs while doing your step ups) then, we will take one full minutes rest and repeat the entire sequence through  for a total of 4 rounds, or as many rounds a pretty in 20 minutes.

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

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

Just because you’re “only” doing 4 exercises using nothing but your beautiful body as resistance does not make this an easy workout.  Trust me, by the final round and you will be feel the burn from head to toe but and you will definitely be feeling the after burn effect tomorrow I guarantee it.

That being said, once you’re done you will be feeling energized and strong, ready to take on the rest of your day!

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 –

– 20 Minute –

No Equipment

Total Body 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 . . .

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

How does a nice tall, light fresh, creamy, dreamy, mango, mint and lime smoothie sound?

Tart tangy coconut yogurt is blended with a creamy, dreamy, frozen banana, a splash of vanilla, sweet juicy mango along with some fresh mint leaves and a touch of lime zest! Can you say yuuummmmmmmm?!  🍹🍹🍹

One sip will immediately transport you to your own, private tropical paradise! 💫🏝💛

Oh and I should probably mention that not only does our dreamy little smoothie taste like an like an absolute dream but, 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.

Mango, Mint and Lime Smoothie
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, mango, mint and lime 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)

1/3 cup frozen mango pieces

1 Tablespoon of mint leaves (firmly packed – approx 8-10 large leaves)

1 teaspoon of freshly grated lime zest

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

Fresh Mint

Lime Zest

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, chia seeds, lime zest and a sprig or two of fresh mint if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some great lakes gelatin 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

PS –

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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