A 20 Minute {No Equipment} Total Body Workout + A Ginger and Pomegranate Smoothie Recipe

Print Friendly


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 toning HIIT style (High Intensity Hit Training) workout that you can get in and get done in just 20 minutes, no equipment required!

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

So, here’s what we are going to do –

6 exercises;

✳️ Mountain Climbers
✳️ Push Ups
✳️ V Ups
✳️ Walking Lunges
✳️ Skater Jumps
✳️ Plank

We will do each exercise for 30 seconds before moving on to the next then we will take a 30 seconds to rest before we repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 minutes.

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 –

– 20 Minute –

Total Body

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, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, vibrant, delicious ginger and pomegranate smoothie sound?

The combination of creamy, dreamy coconut yogurt with our slightly tart, subtly sweet pretty little pomegranate arils and that gentle hum of ginger is an absolute taste sensation!

And would you just look at that colour?! 😍😍😍

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

Oh and I should probably mention that not only does our vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, sugar free, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Ginger and Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious 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)

1/3 cup of frozen Pomegranate arils (any red berry would work – strawberries or raspberries would be amazing here too)

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

1 teaspoon of freshly grated ginger (or 1/4-1/2 a teaspoon of ground ginger)

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

Optional add ins –

1 Tablespoon of coconut oil

1 scoop of  vital proteins collagen peptides *

Optional but recommended for serving –

Coconut flakes

Fresh or freeze dried pomegranate arils

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 and pomegranate if desired.

You could also add in a scoop of protein powder (vanilla or unflavored would work best in this recipe) for an extra boost of protein if you’re into that kinda thing – do what you feel baby 🙂

the prices are amazing, shipping is super fast, the customer service is top notch!

You can use my code NHN329 to get an extra 5% off 😉

* I order mine from online from iHerb.com – the prices are amazing, shipping is super fast, the customer service is fantastic!

Feel free to use my code to get NHN329 to get 10% off

Enjoy xoxo

Don’t forget to give me a shout out when you’re done and let me know how many rounds you crushed  – 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


Leave a Reply

Your email address will not be published. Required fields are marked *