It’s Monday, you might think that you need five cups of coffee before noon to survive this dreadful day (you could be right and I won’t blame you for it) but you can also try something different. Start moving a little bit to freshen up your body. You will be thankful that you have chosen to put on your sport bra on a Monday. You need about 45 minutes and NO equipment for this training session. So go ahead, put on some N’SYNC and let Justin sing away your excuses “BYE BYE BYE” !

Let’s start with some warm up. I ran two miles at a comfortable pace just to get the blood flowing. But you can also start with some jumping jacks, run in place, leg kicks, skips.. whatever that will give you a nice sweat.


Running or Flying?

Do each exercise for 40 seconds with 10 seconds of recovery time. If you are feeling strong AF on this lovely day then use that ten seconds and get into plank position or run in place / high knees. But remember, it’s a short workout, you have to be quick on your feet. Always be ready for the next position, don’t waste any precious seconds 🙂 When you are done with the first set, take 30 seconds of recovery then repeat two more times the whole routine. Make sure that you focus on your form and not your speed. Do less if needed but do it right! For cool down I ran another mile at a slow pace just to shake out the tension from my legs and arms.

Drop Squats / Squats 

Plank with Shoulder Tap

Lunges to Jump / Walking Lunges           

Burpees / Modified Burpees 

Russian Twist  



I’m not a professional per se, I picked up here and there what I know. But I like to educate myself and watch videos and many times do my workouts in front of a mirror to correct my form when I get tired.


Plank with shoulder tap


Plank with shoulder tap


Lunges to jump


In a difficult “love and hate” relationship with burpees




Russian twist


I guarantee you that you will feel like a total badass after your session. Before washing off all the well earned sweat from your face don’t forget the most important part: take a selfie, show off your hard work! You never know who you will motivate with your passion and dedication. Share a picture and tag me in it @beansandmiles #BeansAndMiles . Let’s connect and get stronger together. #FitFam !

ps: Don’t forget to stretch before and after you workout. I’m guilty of getting super hyper after my sessions and tend to run up the stairs when I get to my house without giving my body some much needed love. Don’t be like me! *insert major side eye emoji!

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Tweet it, Gram it, Snap it.. Show it off!

What type of short exercises do you prefer? Are you an adrenaline junkie or a relaxed yogi? 

I’m wearing Nike Women , Nike Running and Reebok Women .



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