–

I hope you’ve had your coffee boys and girls because today we are going to have ourselves a short, sharp total body HIIT (high intensity interval training) workout that you can get in and get done in just 10 minutes, no equipment required!

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

So, here’s what we are going to do –

5 exercises;

✳️ Squat
✳️ Reverse Lunge
✳️ Push Ups
✳️ V-Ups
✳️ Burpees

We will do each 10 reps of each exercise before moving on to the next and repeat the entire sequence through, resting as needed, for as many rounds a pretty in 10 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 –

 
– 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.

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, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha sound?

You guys, this smoothie . . . it’s one of my all time fave holiday flavor combinations and just makes my Christmas lovin’ heart all kinds of happy.

The decadent richness of cacao combined with that gentle hum (or loud rev if you prefer) of espresso and that subtle hint of minty freshness  . . .

So good!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy, fun and festive super smoothie taste like straight up Christmas in a cup but, it also happens to be vegan, gluten free, dairy free, sugar free, BANANA FREE , keto and paleo friendly!!!

So much to love I tell you and love it you will ❤️❤️❤️

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.

 Sugar Free Iced Peppermint Mocha
Makes 1 nice tall, decadent, rich, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, minty fresh iced peppermint mocha.

Ingredients –

1/4 cup vanilla coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/3-1/2 an avocado – optional – makes it extra creamy and lush

1 Tablespoon of cacao

1 teaspoon of instant (or 1-2 shots of) espresso

1/4 tsp of peppermint extract – or 1 drop of peppermint oil ot 1 Tbsp fresh mint leaves

A pinch of salt

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

Note – for a sweeter coffee feel free to add in a splash of vanilla, stevia or sweetener of choice.

Optional add in’s;

1 teaspoon of maca powder – optional for hormone balance

1-2 scoops of  Vital proteins unflavored collagen peptides – Optional for an extra does of protein and gut healing goodness

1 scp protein powder – for extra protein (chocolate, vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

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 toppings of choice

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

_________________________________________