Fit Friday Fun – 10 Minute Total Body HIIT Workout + A Bonus Tropical Ginger-Berry Smoothie

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It’s that time again, time for another round of fit Friday fun!!!!!!

Happy - Fri-Yay -

Today I thought I’d share a short, sharp total body HIIT (High Intensity Hit Training) workout because I don’t know about you but some days you just need a short, sharp cardio blast am I right?!

And when those moments come I almost always opt for HIIT style training.

If you’ve never done a HIIT workout before here is what you need to know – its basically short bursts of various exercises where you go all out, as hard as you possibly can followed by a brief period of rest then, we repeat for a set number of rounds or to time.

Research shows that HIIT workouts boost your metabolism not only while your working out but it also produces what’s known as “the after burn effect” which means that your metabolism will continue to burn at this accelerated rate for hours (I’m talking like a good 24 hours more!).

For those of you who are interested in training for fat loss you might want to consider adding HIIT training 1-2 times a week. Research shows that one of the benefits of HIIT is that long after your workout is over your resting metabolic rate continues to remain elevated. I’m talking for 24-48 hours! What this means is that your body will be burning a higher amount of calories, even while your doing nothing.

I love HIIT -

Talk about maximum bang for your workout buck!

That’s what I love about HIIT training. It’s short, sharp and seriously effective!

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

Add in a couple of moderate to heavy resistance training days along with some good quality fuel (food) and rest (yes rest!) and you should see some solid results. ♥

So here’s what we are going to do – a short sharp, total body workout that you can knock out done in just 10 minutes!

We will do just 4 exercises that will incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core.

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!

Workout Destroyed -

So, here’s what we are going to do –

4 basic exercises – Burpees – Mountain Climbers – Push Ups & Jump Squats – we will do 10 reps of each exercise and repeat the entire sequence through for between 4-6 rounds or as many rounds as pretty in 10 minutes, sound good?

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

We will 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 30 seconds to catch our breath  grab a drink then we get straight back into it and repeat for a anywhere between of 4 and 6 rounds, or as many rounds as pretty in 10 minutes, deal?

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!

Magic happens outside your comfort zone -

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 –

 10 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.

10 Minute Total Body HIIT Workout -

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, tropical ginger-berry smoothie sound?

A combination of tart, tangy coconut yogurt, succulent, sweet peaches, juicy pineapple, lush mixed berries and a gentle hum of ginger is not only seriously refreshing it’s an absolute taste sensation!

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 tropical inspired 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 ❤️❤️❤️

Tropical Ginger-berry Smoothie {Vegan, Gluten Free & Paleo friendly} -

Tropical Ginger-Berry Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, subtly sweet, delicious, nutritious tropical ginger-berry smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice)

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

1/4 cup frozen peaches pieces (could use fresh if you prefer)

1/4 cup frozen pineapple pieces (could use fresh if you prefer)

1/4 cup frozen strawberries (could use fresh if you prefer)

1/4 cup frozen blueberries (could use fresh if you prefer)

1 teaspoon of vanilla extract

1 teaspoon of freshly grated ginger (could sub a pinch of ground ginger if you don’t have fresh on hand)

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

Optional but recommended for serving –

Coconut flakes

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 and a sprig or two of 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

Now go and remember;

You are enough -

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 🙂


2 Comments on Fit Friday Fun – 10 Minute Total Body HIIT Workout + A Bonus Tropical Ginger-Berry Smoothie

  1. Joanna
    November 6, 2016 at 8:04 am (1 year ago)

    This was a great workout! I did it after a few rounds of bicycle sprints, so I couldn’t muster 4-6 rounds in 10 minutes, but I did 2 full rounds and added some walking lunges and hip thrusters. Now everything hurts.

    • Emma
      November 6, 2016 at 8:10 am (1 year ago)

      Oh nicely done, Joanna!

      Make sure you do some nice gentle stretching or take an epsom salt bath if you can swing it. Magnesium before bed will help with the muscle soreness too 😉

      Awesome job! Sounds like you crushed it!


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