Wednesday January 12th 2022

16-20 Minutes Lower Body HITT Workout

Complete each movement on the minute for 16-20 minutes (4-5 rounds):

  • Minute 1: 40-second wall sit (squat hold if you don’t have a wall)
  • Minute 2: 40 seconds of alternating single-leg deadlift hops
  • Minute 3: 40-second glute bridge
  • Minute 4: 40 seconds of alternating lunges

Rest the remaining 20 seconds of each minute.

Tex-Mex Chicken Quinoa


2 tablespoons salsa

1/2 teaspoon ground cumin

1/4 teaspoon chili powder

Salt and freshly ground black pepper

1 teaspoon olive oil

1/4 cup diced red onion

1/2 cup cooked chicken, roughly chopped

1/2 cup cooked quinoa

1/4 cup black beans

Suggested toppings: diced avocado, shredded cheese, chopped fresh cilantro, freshly squeezed lime juice


  1. In a large mug or small bowl, combine the oil and red onion. Microwave until softened, 1 to 2 minutes. Add the chicken, quinoa, beans, salsa, cumin, chili powder and salt and pepper to taste then stir and microwave for another minute or two. Serve with toppings of your choice.