25-Minute HIIT Cycling Workout + Playlist

I know you’ve been wondering where I’ve been.  No?  It’s cool, why would you?  Haha.  Maybe you have been wondering, and if you have, I’ve been focusing on some other projects and dealing with life.

2017 has been a strange and stressful year.  There are so many changes going on in the world — even as an expat; in the UK that are crazy just like back in the states.  Honestly, some days I forget what year we’re living in right now.

But enough about that.  I get requests for fun workouts and playlists from time to time, and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favorite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing anything.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

25 Minute HIIT Cycling Workout + Playlist


So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

I’m going to be posting a couple more of these HIIT cycling workouts over the next couple of weeks since they seem to be what people are after.





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Two Free HIIT Workouts I Use with My Clients

Two Free HIIT Workouts I Use with My Clients

Hey, guys!

I probably seem like a distant memory at this stage with this blog.  I hope you are all well and as cliche, as it sounds, I cannot believe that it is nearly April!

I am still working on things and pursuing other projects both personally and professionally.  I have a new coaching site and blog that you can check out and follow on Instagram.  It’s still early days, but it’s one of a couple of projects I am putting time and energy into behind the scenes.

I just spent nearly two weeks sick as a dog with the flu/cold/bronchitis/stomach trauma.  Good times! :/

Every single time I get sick like that, I am reminded how much it depresses me when I can’t exercise and have little energy.

Being forced to rest and take time out always makes me ponder how I used to be so unhappy before I made taking care of my health a top priority.

With the seasons changing and better weather on the way, people are looking for new workouts.  Or emailing me because for people I know I am the “on-call/go-to” when it comes to looking for a place to start feeling better.

I thought I would share two free HIIT workouts I use with my clients.

I am a big fan of getting in 3-4 HIIT  workouts per week for whatever your fitness and health goals may be.  One of the great things about HIIT is that it is scaleable.

What is an all out effort for you, might not be for the person next to you, but you get out of your workouts what you put into them, and these two workouts give you an opportunity to challenge yourself, have fun, and add some variety to your usual workout schedule?

They also require little to no equipment and space, so if you’ve got 30 minutes, you’re ready to go!

I hope everyone is doing well and keeping their spirits high in these transitional and challenging times in the world.

Believe it or not, despite the negativity out there, the past few months have reminded me that we are all responsible for our hustle and that our voices and actions can make a difference.

Be well and let me know if you try these out (or PIN them for later!).

Two Free HIIT Workouts I Use with My Clients




If you like this workout you should check out my workout programs curated by me through Booya Fitness!  

How is spring going for you so far?

Let’s connect!

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Black Friday Workout & Why I’ve Been Away

I hope those of you who celebrated Thanksgiving had a good one.  I did not celebrate this year, and it was depressing, but I live in the UK now, and it’s not a thing here.  I couldn’t even find a turkey.  Apparently, they exist in greater frequency after December 1st.

Interestingly, Black Friday IS a thing here.  I guess Black Friday is a happy thing?  Unless you had to work at 4 am today.

Black Friday is not my thing – it’s kinda gross, in my opinion.  You can read all about how I feel about malls, department stores, and shopping here.

Did you miss me?  Did you notice?  It’s okay if you didn’t, it’s been a minute, and there has been much else of greater importance going on in the world.

So, for those of you who might be interested/noticed my absence, you might be wondering why?

To sum it up… 2016.

If you follow me on Instagram or IRL or whatever you know that my thoughts on this year can be summed up in two words:  DUMPSTER.  FIRE.

Ugh.  I’m going to be real right now because that’s me.  I have been avoiding blogging (on all of my blogs) over the past 5-6 months because, quite frankly, I couldn’t deal with the shitshow of the election and the atrocities taking place in the world.  I’ve been super discouraged, angry, and, if I’m honest, DISGUSTED.

I talk about positive thinking and empowerment.  I believe in these things significantly.  But I cannot deny that it’s been tough to wade through the dumpster fire without getting burned.  We have to put it out.

I wear my heart on my sleeve.  I also wear my conscience on that sleeve.

It’s difficult for the things going on in the world to not leak into how I feel about literally everything around me.  It’s been tough to worry about creating content when I’ve wanted to shout from the rooftops about things that have been, as Michelle Obama says, ‘shaking me to my core.’

However, throughout all of this year, I have remembered that there are a lot of good people in the world and that I cannot let the focus of the bad apples and negativeness cloud my entire life.

In other news, I am back in school.  I am pursuing a new degree (to add to the collection) in an attempt to find new career opportunities here in Scotland.  I don’t know what to expect between Brexit and the recent election, but I’m remaining optimistic and hoping for the best.

NOW for better news.  I have been working on a new fitness jumpstart program which is a sign that I am getting on with things, and I will not continue to let the uncertainties of the world cloud my days.

I am aware that my privilege allows me to do so and I do not take this for granted.  

Here’s a post-Thanksgiving quick and effective workout – check it out, share it, etc.!

Sweat out some of the drama with me!


Lucky 7s Black Friday Workout

How have things been going for you? Are you ready to send 2016 off and welcome a new year?

Let’s connect!

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One Move for Zero Love Handles

Love handles.  Muffin tops.  Such endearing terms for something so many of us despise and don’t find appetizing!

It can be one of the last places the inches drop off for many of us!  Yours truly included.  I have, to be honest, most of my pants these days don’t have buttons, but it’s good to know that the ones that do usually fit.  Usually.

Anyhoo, there’s one move that gives proven results when it comes to shrinking the muffin top/love handle area (das obliques), and it’s probably not the exercise you think it is!


The Bent Over Dumbbell Row

If you want to tone up and trim down your love handles, them, you should try adding bent–over dumbbell rows using a slightly heavier weight than usual.

For example, if you regularly lift 20 reps using a 10-pound weight, choose a 12 or 15-pound weight and do 15 reps instead.

How does this work?

While you’re performing the DB rows,  and your back and biceps are working hard, it forces your love handles to take over and stabilize your body.  Be sure to watch your form, if you do these correctly, they are very effective!

The reason that the bent over row is such an effective exercise is that it is a compound movement.  Compound movements train the largest muscle areas in the shortest amount of time.  By adding compound movements to your workouts, you can increase multiple muscle group isolation, decreases muscle adaption, and reduces overuse injury.

Pretty sweet, huh?

Add three sets of 15 reps using a slightly heavier weight than you could lift 20 reps with (as indicated in the explanation above) for 3-4 days per week and see the difference, fast!

[Tweet “Hate your “love handles”? Try this one move for zero love handles via @beetsperminute http://wp.me/p5q00n-Ok #fitfluential #sweatpink #girlsgonesporty”]I’m linking up with Jill for Fitness Friday.

What’s your favorite compound exercise movement?


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Jillian Michael’s One Week Shred

Happy Monday! How was the weekend? Yours truly spent most of the weekend cleaning cupboards. Party animal right here!

this was in the cupboard.

Okay, okay.   No, my cupboards did not open an Alice in Wonderland-like experience for me, though, I am certain if I got into any of my cupboards, I would hallucinate.  So, yes,  I lived life to the fullest this past weekend.

Life Updates

In case you’re keeping track, or not for that matter, I am getting married in 17 days.

Am I ready for this? I mean I am ready to become married to my wonderful fiance, but there’s still a LOT to do.

One of the things I have to buckle down on is making sure my dress fits! I have not done the best the past couple of weeks with my workout schedule.

That’s where the baddest of all Reality TV trainers comes is…

One Week Shred

If you’re like me, you have a love/hate relationship with Jillian Michaels.   I mostly love her though.  I think that she’s effective, motivating, and an overall genuine health and fitness professional.  With that being said …as Jillian would say, her “shred” series is off the chain!  I don’t know if you have ever tried her 30 Day Shred, Shred It With Weights, or Shed and Shred, but if you haven’t, homegirl works you out!


I, for one, am delighted that Jills put out her latest torture dvd:  One Week Shred.  This latest video is two (approximately) 30 minute workouts to be done each day, for 7 days.  Jillian claims if you follow her meal plan and the workout schedule and give it your all (whatever that might be) you can lose up to 7 pounds in 7 days.  It ain’t a cake walk.  Mmmm I’m going to talk about cake this week, but as far as this workout goes;  it is challenging!

The 30 minute workouts are comprised of a morning session of resistance training, where you will need weights between 5-10 pounds and a mat, and an evening session of cardio where you will be dripping with sweat for sure.  I just completed my morning resistance training session and I felt it.  Boy, did I ever!  I am going to stick with it through next week and see if Jillian can really deliver what she claims she can!

If you would like to take the challenge along with me, you can rent Jillian Michaels One Week Shred for 7 days here via Amazon instant for $3.99.  I’m a trainer, and I can tell you, that is a PHENOMENAL rate for a week’s worth of sessions!

Whatever your goals are, be it a wedding (ahem), reunion, holiday party, improved strength and confidence, or because you want to jump start your weight loss journey; you can take the initiative to put this into action each and every day.

Monday is great place to start!


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