I hope you’ve had your coffee boys and girls because today we are going to have ourselves one hard and fast total body HIIT (high intensity interval training) workout that you can get in and get done in just 15 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;

✳️ Glute Bridges
✳️ Hollow Rocks
✳️ Push Ups
✳️ Mountain Climbers
✳️ Squats
✳️ Burpees

We will do each 10 reps or 30 seconds of each exercise (choose your own adventure baby) before moving on to the next and repeat the entire sequence through, resting as needed, for as many rounds a pretty in 15 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 –

 
– 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.

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, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, chocolate peanut butter fudge thickshake sound?

You guys, this smoothie . . . I have no words  . . .

Chocolate & nut butter is a match made in Heaven and one sip of this creamy, dreamy thickshake just confirms that fact, 100%, without question!

Seriously – divine!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy,  super smothie taste like an straight up heaven in a cup but, it also happens to be vegan, gluten free, sugar free, dairy 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.

 Healthy Chocolate Peanut Butter Cup Thick Shake
Vegan – Gluten Free – Dairy Free – Sugar Free – Keto &  Paleo Friendly
Makes 1 nice tall, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, seriously chocolatey peanut butter infused thickshake.

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 a frozen banana – (sub or 1/2 cup of pre-steamed & frozen cauliflower or zucchini for lower carb or 1/2 an avocado for more kept)

1 Tablespoon of cacao

1-2 Tablespoons of peanut butter (or nut/seed butter of choice – Powdered peanut butter works too))

1/2 teaspoon of vanilla extract

A pinch of salt

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

Optional add ins-

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 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

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

Up to 1 Tablespoon of MCT oil – brain boosting energy

Optional for serving –

Cacao nibs

Coconut flakes

Peanut Butter

Healthy peanut butter cups, chopped & crumbled

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, chocolate/cacao nibs and extra nut butter if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work really well in this recipe for an extra, 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

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