A 20 Minute Total Body Tabata Workout & A Healthy “Nuts about Chocolate” – Cacao & Almond Butter Smoothie Recipe

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Alright party people, 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! A short sharp, total body toning tabata style workout that you can do anytime, anywhere in just 20 minutes – no equipment required – because some days you just need a hard and fast cardio blast, am I right?!

Now, if you’ve never done a tabata style workout before here is what you need to know – a tabata workout is made up of short bursts of exercise where you go all out, as hard as you possibly can, followed by a brief period of rest, then we repeat the entire sequence through for a set number of rounds, or to for a certain amount of time.

It’s hard, fast and also kind of fun!

And yes, this really is my idea of fun!

So, here’s what we are going to do, 5 exercises that will incorporate most of your major muscle groups, think – quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core – which means we get some serious bang for your workout buck!

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

That being said, I should warn you that just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing!

Ah how I love that post workout rush!

So, here’s what we are going to do –

5 exercises – Skater Jumps – Hand Release Push Ups – Mountain Climbers – Jump Squats & Russian Twists – we will do 10 reps of each exercise (count reps per leg/side) before we enjoy a well earned, minute of rest and recovery, then we will repeat the entire sequence through for a total of between 4-6 rounds, or as many rounds as pretty in 20 minutes, sound good?

The aim is to move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take a minute to catch our breath, grab a drink, then we get straight back into it, deal?

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

Although, 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 –

 20 Minute
Total Body Tabata 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 . . .

Oh you guys are in for a real treat today, because today, we are making ourselves a  creamy, dreamy, deliciously indulgent, secretly healthy, seriously chocolatey smoothie that has a deliciously nutty twist.

It’s a decadent and rich, subtly sweet, seriously creamy chocolate smoothie that is spiked with a hint of cinnamon and a big ol’ spoonful of almond butter (or nut butter of choice)!!!!

That little pinch of cinnamon combined with that dreamy nut butter really takes things to a whole new level – you guys are going to love it! 😋❤️👌🏻

I mean it’s almond butter and chocolate, what’s not to love?!

FYI – this pretty little glass of deliciousness also happens to be packed with protein and  slow release, low GI carbs that will help refuel and re-energize that beautiful body of yours.

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.

Oh and I should probably mention that not only does our creamy, dreamy, deliciously indulgent smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Deliciously Simple, Secretly Healthy
“Nuts about Chocolate”
Cacao & Almond Butter Smoothie Recipe
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, deliciously indulgent, secretly healthy, seriously chocolaty 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 Tablespoon of cacao

1 Tablespoon of Almond butter (or nut butter of choice) – if you made the salted maple pecan almond butter I posted yesterday I strongly suggest you use that here – so good! #justsayin

1/8 teaspoon of ground cinnamon (more or less to taste)

A pinch of salt

8-10 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

Optional but recommended for serving –

Coconut flakes

A few shavings of good quality dark chocolate or a sprinkling of Cacao nibs (or a little of this Cacao Crunch by Power Super Foods)

A drizzle of almond butter (or nut butter of choice)

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, dark chocolate or cacao nibs and a drizzle of nut butter if desired

You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured would work well 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

Now go,

and have yourself a killer day xoxo


Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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 🙂


2 Comments on A 20 Minute Total Body Tabata Workout & A Healthy “Nuts about Chocolate” – Cacao & Almond Butter Smoothie Recipe

  1. Bethany @ Athletic Avocado
    March 2, 2017 at 10:22 pm (12 months ago)

    This smoothie was made for me because I’m always “nuts about chocolate”! I also crave something sweet after working out, so this is perfect! Also, great workout idea! I’ve been really into TABATA lately 🙂

    • Emma
      March 3, 2017 at 1:26 am (12 months ago)

      Ahhh perfect Bethany – You and I are very a like I think – great minds girlfriend 🙂


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