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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Happy Monday and February, guys! I know we’re all thinking it and saying it, but we’re already entering the second month of 2016!

I know many people are against resolution making, and let’s be honest, there are probably MANY people who have already fallen off the wagon with theirs. Especially with the resolution of fitness, which is probably why many people don’t bother with resolutions.

Sometimes what we intend to do and what we end up doing don’t align. So, this month I’ve decided to create something that will help you set conscious intentions for yourself as well as workouts that will leave you feeling motivated.

For some folks, setting intentions works much better than setting long-term goals.  Intentions force us to connect with our desires as well as what we may be subconsciously resisting in our lives.  By focusing on one intention daily, it can lead to a greater sense of accomplishment and happiness.

I have created a workout legend to coordinate with each daily intention for February (and it’s a Leap Year, this time, you guys — 29 days!).   If you subscribe to my blog, you can receive an intention action to apply to your day along with a workout you can perform with it.

Awesome, right?

So, as today is the first day of February, let’s kick it off with our first intention of the month:  Laughter.  

Laughter is truly one of the most healing mental health tools at our disposal.  Laughter decreases stress hormones in our bodies and studies show individuals who regularly laugh have stronger immune systems and produce pain-reducing endorphins.  Today your intention is to find the humour in things.  If something stressful comes your way, try and find the funny side of it.  Even though not every situation is appropriate to start laughing your “ass off” at, there are certainly ways to take much less offense to them.

Here’s the February Intentions Workout legend!  Find the exercise that corresponds with the letters in today’s intention and go!  For beginners, start with one round and work your way up to 2-3 as you go through the month.  For those of you who are more advanced and want to add this to your workout routine, go for 3-4 rounds!



[Tweet “Join the Daily Intentions February Workout #FebruaryFitness #FitFluential #DailyIntentions via @BeetsPerMinute”]

Do you practice daily intentions?  You can certainly use your own and coordinate it with my workout legend!

Let’s connect!

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Happy Tuesday, #FitFam!  First, I want to say Happy Blog Anniversary, again, to Jessica at The Fit Switch!  It’s SO hard to believe your blog is so young, Jess.  You’re killing it, girl!  How do you like that virtual “high five”?

(Isn’t that what we used to do on Myspace? Omg, Myspace, remember that?  I think Justin Timberlake owns it now.  I know, I’m random!) Today I’m linking up with Jessica and Jill for #DishTheFit and today’s optional topic is “your favorite QUICK workout.”  I’m going to tell you mine, and you can do it in less time than it takes to make sense of my blog posts!


My favorite quick workout is one that I built on IDEA FitnessConnect through their “Workout Builder” which has been a lifesaver when planning workout profiles.  If you’re a fitness professional, the IDEA FitnessConnect Workout Builder is AH-MAY-ZING and you need to be using it! Post idea, much?

5 Moves For A Rockin’ Bod

Okay, for this workout you will need a set of dumbbells (or several sets ranging from 5-10 lbs).  This workout is moderate to high intensity, but remember to push yourself within your fitness range.  The objective of this workout is to push yourself to get the most out the 15 minutes, but not to injure yourself.  Please be sure to perform these moves with perfect form, and as with any workout on BPM, please check with your physician to see if this workout is right for you before attempting it.  You can access the workout details (and modifications) here.

5 Moves For A Rockin' Bod Workout


You can burn up to 400 calories with this workout in under 20 minutes.  It’s perfect for when you’re crunched for time but want to work your whole body quickly!  I did this yesterday and burned 369 calories (not to mention HUNDREDS post-workout) doing this circuit! (I apologize for the blurry image, but I took it right after, and my arms were like JELLY!)

You don’t need a lot of time to work your body and jump start your metabolism; you just need perfect form and the right moves!


What’s your favorite quick workout?  Are you a fan of quick workouts or do you always make the time for longer?  Join the conversation and #DishTheFit with Jessica and Jill!