“The Final Countdown” – 15 Minute {NO Equipment} Total Body HIIT Workout & A Energizing Green Apple Super Smoothie

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It’s that time again, time for another round of fit Friday fun can you believe it?!

Yes it really is Friday and just between you and me, if it wasn’t for this posting schedule I would have no idea what day of the week it was?!

I’m seriously feeling all kinds of scattered at the moment, I have no idea what I’m doing, what I’m suppose to be doing, where I am or what day it is?!


That time between Christmas and New Years when you have no idea what you're doing!! - www.betterwithcake.com

Anyone else?!🙋🏻🙋🏻🙋🏻

So, because it’s such a busy time of year  – you may be on the road traveling still visiting friends and family for the holidays or like me, you’re just not able to get to the gym so today I’m sharing a short, sharp total body HIIT workout that you can do anywhere, anytime in just 15 minutes, no equipment required.

It may be short and kind of intense but this workout is guaranteed to get your heart rate pumping, endorphin’s flowing and leave you feeling strong, energized and ready to take on the rest of your day!

I don't sweat I sparkle - www.betterwithcake.com

So, here’s what we are going to do –

A descending ladder workout which simply means we will start by completing 10 reps of each exercise and continue to decrease reps, each set, until we get down to 1 then we will repeat the entire sequence again – starting back at at 10 and counting down to 1, make sense?

Ok cool.

We will do 4 exercises – Burpees – Hand Release Push Ups – Glute Bridge & Alternating Jumping Lunges (count reps per leg) , sound good?

I’m not allocating any specific rest breaks in today’s workout 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?!

Catch your breath, grab a drink then get straight back into it, deal?

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!

You can do it! - www.betterwithcake.com

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 –

“The Final Countdown”
A 15 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.

"The Final Countdown" - A 15 Minute, No Equipment, Total Body HIIT Workout - www.betterwithcake.com

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 smoothie recipe . . .

How does a nice tall, light fresh, clean, green, energizing green apple super smoothie sound?

It’s light fresh, subtly sweet, clean, crisp and all kinds of refreshing 👌🏻

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 delicious, nutritious, energizing green apple super 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 ❤️❤️❤️

Cleansing, Energizing, Detoxifying, Green Apple Super Smoothie {Vegan, Gluten Free & Paleo Friendly} - www.betterwithcake.com

Energizing Green Apple Super Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light fresh, subtly sweet, seriously refreshing, clean, crisp, energizing super smoothie.

Ingredients –

1/3 cup coconut or Greek style yogurt

1/3 cup of 100% natural, no added sugar apple juice

1/2 Banana – (I prefer to used pre-sliced and frozen bananas in my smoothies but fresh works just fine, but your smoothie may not be as creamy is all)

1 cup of spinach, rinsed

1 teaspoon of Chia seeds

1/4-1/3 cup of water (depending on the consistency you like)

1/4 cup of ice (more or less to reach desired consistency)

Optional but recommended for serving –

Pomegranate Arils

Chia seeds

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 pomegranate arils and chia seeds, if desired

You could also add in a scoop of protein powder (vanilla, 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,

Embrace the process. Embrace the infinate possibilities of the unknown and let your life suprose you. - www.betterwithcake.com

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 🙂


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