Hi!

In this video I share a full body HIIT (high intensity interval training) workout! I’m feeling it in my glutes today and it’s an overall sweaty, fat burning session. I also share my favorite coffee order, and a detoxifying green smoothie!

Why HIIT? Read this: Why 30 Minute Workouts Are The Most Effective

I hope you enjoy this video! Don’t forget to Subscribe to my YouTube! It’s free and it helps me continue to do what I love so much!

FULL BODY HIIT WORKOUT FOR WOMEN

Repeat circuit 4x – each exercise one after the other. Take a 60-90 second rest in-between rounds! This workout should only take you 30-35 minutes.

1. Cross Body Climbers – 30 seconds fast 
   1. bring knee to opposite elbow – really focus on twisting!
2. Medicine Ball Wall Throw – 30 seconds 
   1. you can also just throw this in the air & as you catch the ball, land in the squat.
   2. don’t have a medicine ball? do jump squats instead.
3. Side Plank Dips – 30 seconds 
4. Switch Sides – 30 seconds 
5. Burpee Push-Up’s – 30 seconds (try to get 12reps in) 
6. 21 Abs  (Jon made this up and it’s great)
   1. 7 reps knee to chest
   2. 7 reps elbow to opposite knee
   3. 7 reps hand to foot
   4. all repeated one right after the other
   5. to make it even harder – elevate the leg you aren’t using
   6. watch video 🙂
7. Weighted Side Lunge W/ Lateral Swing – 30 seconds (try to get 12-15 reps) 
8. Switch – 30 seconds 
9. 2 minute jump rope
   1. don’t have a jump rope? pretending works, too!

DETOX GREEN SMOOTHIE 

ingredients 

• huge handful of spinach
• 2 stalks of celery
• 1 apple
• 1 banana
• 1 tbsp. hemp seeds
• 1 scoop Vital Proteins Beauty Greens Powder 
• 1 scoop Bone Broth Protein 
• 1-2 cups water

directions:

• combine all ingredients into a high powdered blender and enjoy right away
• lemon, and cucumber are great additions as well

Wheatgrass Powder I use: Tropeaka

Remember this workout is meant to be quick but go at your own pace. Good form is better than speed.  Let me know if you try this out and if you enjoy this Vlog!

all my love,

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB