Fitness Friday: 15 Minute Fat Blaster

by Ashley on December 6, 2013


Hi friends! Happy Friday! I hope you had an incredible week!

First off, I want to share this incredible quote by Nelson Mandela in hopes to inspire you wherever you are in life; the world lost an incredible man and peacemaker yesterday.

“Do not judge me by my successes, judge me by how many times I fell down and got back up again” — Nelson Mandela

Those words can  be applied to so many aspects of life – success, healthy eating, exercise, etc. If we could all remember those words when self-defeat is knocking on our door.

Anyway, today I am linking up with Jill again from Fitness, Health and Happiness to bring you another Fitness Friday post! Ever since I started working a more traditional job a few weeks ago, the husband (he plans and writes all of my workouts…lucky gal!) has tailored each day to be quick and effective. Not in the version of 10 minutes quick, but quick enough that I get a great workout in a shorter period of time (cardio and weights).

Run while you can

My routine usually looks something like this:

  • Monday: chest + interval sprints on the treadmill
  • Tuesday: back + jump rope intervals/tabata
  • Wednesday: legs + M100s
  • Thursday: shoulders + 2 mile run
  • Friday: bis/tris (longer workout with higher sets/reps keeping my heart rate up so no cardio)
  • Saturday: yoga
  • Sunday: long walk with the pups

Today I am going to share the interval sprint workout that I usually do on the treadmill on Mondays just in case you are looking for a quick and effective cardio workout. This can be done on any day of the week and provides a great cardiovascular workout in 15 minutes time. It is a high intensity interval workout that is great for burning a lot fat in a little bit of time. I got off of the treadmill dripping in sweat, feeling like I just completed a 10 mile run. When it’s just too cold it hit the pavement, you won’t get bored with this treadmill workout.

Try out this 15 Minute Fat Blaster and let me know how you like it!

15 Minute Fat Blaster

Looking for some encouragement to workout today? New research is suggesting that a lack of cardiovascular fitness is killing more people than diabetes, smoking and obesity combined. Around 3.2 million deaths occur per year due to physical inactivity. I’m not at all trying to scare you with “death statistics” but as I always say, I believe the only way that we can change is through application of education and knowledge. As a health professional, I believe it’s up to me to provide you with the information in order to be able to do so.

On a positive note, did you know that some folks suggest that by simply taking the stairs or walking your pup only twice a day can increase your life expectancy by about half a year? That’s a lot of time for only a little bit of effort! Regardless of how you get your exercise in, make room for it, it’s important!

Do you stick to a workout schedule or do you do whatever you are feeling that day?

Have an awesome weekend my friends! What are you up to? Anything fun? No plans over here just yet!

Good health!



{ 2 comments… read them below or add one }

Jill @ Fitness, Health and Happiness December 6, 2013 at 10:26 am

I have a weekly workout schedule so that workouts and running are on my calendar just like a doc appt or whatever. I need a plan! I’m going to try the workout on the TM this morning.
Jill @ Fitness, Health and Happiness recently posted…Reward Yourself for Achieving Your GoalMy Profile


Ashley December 8, 2013 at 2:34 pm

Same here Jill! I am a mess without a plan! Hope you enjoyed it! Thanks for hosting – as always!


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