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Quickie 20 Minute Workout

By Courtney 33 Comments


I never got a chance to tell you all this afternoon, but I’m happy to announce that I survived my week 2, Day 8, double upper body workout this morning!

week2

(Yes, that is me being totally dramatic.)

I knew that I would “survive,” but I was honesty I little nervous to see how my arms would be feeling after Saturday’s workout. Luckily, I woke up only slightly sore, and knew I would be able to push through. Surprisingly enough, it actually wasn’t as intense as Saturday’s workout (I think it was the lower body recovery workout that killed me before) and I felt motivated enough to add in a little extra cardio.

20 minutes was the max that I wanted to spend on the treadmill, so I put together a quickie routine that looked something like this.

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quickie 20 min workout

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You’ll notice that the speeds stay the same, but the amount of time recovering in between sprints gets shorter as you go. It was quick, intense, and perfect for when you need to fill up just 20 minutes. As always, just adjust the speeds to suit you (4.5mph is a fast walk for me).

Lunch

I’m actually working again this afternoon, so I had to pack up the lunch to go today.

IMG_8415

Last night, I put together a salad made of spring mix, tomatoes, carrots, corn, black beans, and a slab ‘o goat cheese. I also have some pineapple salsa packed up separately to add on top.

IMG_8419

To go along with my salad, I have a peach and a Chocolate Chip Cherry Torte Larabar, one of which will probably be my 3:00 snack.

IMG_8417

Hopefully I’ll be able to get a little bit of studying done this afternoon, too. I barely had a chance to crack open my book this entire weekend! Disappointed smile

Question for the Afternoon:

What are some of your favorite mid-afternoon snacks?

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September 26, 2011 Filed Under: 20 Minute Treadmill Workouts, Lunch, Workouts Tagged With: 10lb. slimdown xtreme challenge, larabar, quick treadmill routine, quickie 20 minute workout, salad, upper body workout

About Courtney

I'm a working mom of two beautiful little boys, Lucas and Alex, and I began writing Sweet Tooth, Sweet Life in April 2010. I enjoy chronicling my love of food (healthy and indulgent!), baking, motherhood, fitness, fashion, and everything in between!

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Comments

  1. Kathryn @ Flopoodle says

    September 26, 2011 at 1:17 pm

    I usually want something sweet in the afternoon, so maybe a granola bar or a piece of dark chocolate. Bananas are also a big favorite because they're portable and delicious.
    Reply
  2. Shannon says

    September 26, 2011 at 1:20 pm

    Looks like a great workout! :)
    Reply
  3. Khushboo says

    September 26, 2011 at 1:20 pm

    Lately I've been having a light lunch like salad and then a bigger afternoon snack like Greek yogurt with cereal & applesauce! I'm loving the change in routine! Other snacks I tend to have inclde Nak'd bars (UK equivalent of Larabars), mix of raisins & almonds, and apple slices with peanut butter--> can you tell i prefer sweet over savory ;)
    Reply
  4. Brittany @ Itty Bits of Balance says

    September 26, 2011 at 1:22 pm

    Have a great day teaching! My favorite snack (as of today) would probably be a banana smothered in Sunbutter. mmmmmmmmmmmmmmmmmmmmmmmmm
    Reply
  5. Molly@hungryhungryrunner.com says

    September 26, 2011 at 1:23 pm

    Your salad is so colorful! I love it! Larabars are one of my favorite afternoon snacks as well. I also love veggies and hummus, dry roasted almonds and apples with peanut butter. I usually need a little protein to help me power through to dinner. :)
    Reply
  6. Hilliary@HappilyEverHealthy says

    September 26, 2011 at 1:25 pm

    Your lunch looks so good1 My favorite afternoon snack is yogurt with some granola, smoothies, or apples with peanut butter!
    Reply
  7. Lindsay @ biking before bed says

    September 26, 2011 at 1:26 pm

    My favorite mid afternoon snacks are apples and peanut butter, dry cereal, or greek yogurt. Today I have a Larabar too:) The peanut butter cookie ones were on clearance for 74 cents! I was in heaven.
    Reply
  8. Caitlin C. says

    September 26, 2011 at 1:29 pm

    Nice choice with the goat cheese! My favorite snacks are fruit + cottage cheese, wheat english muffin + Laughing Cow wedge, pears, and veggie chips + salsa.
    Reply
  9. Rebecca says

    September 26, 2011 at 1:39 pm

    Yummy looking salad. My favorite snacks are energy bars, apples, seaweed snacks and sometimes a small bowl of cereal.
    Reply
  10. Gina @ Running to the Kitchen says

    September 26, 2011 at 1:40 pm

    Somehow I missed that post about teaching! hope you're having a great day in the classroom! larabars are actually one of my fan snacks, especially dipped in a nut butter of some form :)
    Reply
  11. Hope says

    September 26, 2011 at 1:46 pm

    Your salad looks delicious! :) One of my favorite snacks as of lately has been a Kashi Peanut Bar. It's so good! :)
    Reply
  12. Emmarie @ Bananas and Beer says

    September 26, 2011 at 1:53 pm

    I just bought my first Larabar the other day. I got the Coconut Cream Pie one, but haven't tried it yet. The Chocolate Cherry Torte one sounds good too.
    Reply
  13. Lindsay@ In Sweetness and In Health says

    September 26, 2011 at 2:36 pm

    Ooo I really like that workout!! I do something very similar, except I don't decrease the recovery time- I'll have to try that :)
    Reply
  14. Ashley @ My Food 'N' Fitness Diaries says

    September 26, 2011 at 2:43 pm

    For my afternoon snack, I like a Greek yogurt with some fruit added in. It fills me right up and holds me over 'til dinner.
    Reply
  15. Ruthie Hart says

    September 26, 2011 at 3:24 pm

    thanks for posting all of your treadmill workouts! I am going to try this one (but may have to modify the 9mph...my legs are short!)
    Reply
  16. Julie H. of Spinach and Sprinkles says

    September 26, 2011 at 4:12 pm

    The second half of my morning smoothie! It is usually in the freezer all morning just waiting for me! ... I like your afternoon snack though! Looks delightful!
    Reply
  17. Faith says

    September 26, 2011 at 4:37 pm

    smoothies are my newest thing. I used to just make them for breakfast but now they're a great afternoon snack too.
    Reply
  18. Heather @ Girlyeverafter says

    September 26, 2011 at 4:41 pm

    I love hummus and pita chips for my snack. I have to make sure to divide it out though because I"ll eat it all in one sitting. it's so good.
    Reply
  19. Diana says

    September 26, 2011 at 4:55 pm

    I'm having one of my favorite afternoon snacks right now - chobani 0% greek yogi, yummm! One question I have: do you struggle with adjusting the speed during quick intervals like in your above workout? I feel like it takes me almost the entire recovery period for my grubby little fingers to finally push decrease speed enough times to even get to my recovery speed!
    Reply
    • Courtney says

      September 26, 2011 at 5:12 pm

      I know what you mean about switching the speeds, Diana! Fortunately, my treadmill here at home has one-push buttons for speeds, so it's a lot easier for me to switch back and forth than it would be with the up/down buttons.
      Reply
  20. Rachelle says

    September 26, 2011 at 5:10 pm

    For afternoon snacks I have many favorites. I like apple and almond butter, granola with dried fruit and nuts, hummus and mini pita or veggies, frozen berries, smoothies, bananas, almonds and raisins, frozen grapes and on a really hot day watermelon.
    Reply
  21. Rosa - Fitness, Food, Fulfilled says

    September 26, 2011 at 6:01 pm

    I love afternoon snacks, probably even more than lunch. My most common go-to is plain Greek yogurt that I dress up with blueberry flaxseed, PB2 powder, almonds and raisins, defrosted frozen strawberries (gets all saucy) or granola. I love how versatile it is and keeps me full for a few hours.
    Reply
  22. Lauren @ Chocolate, Cheese and Wine says

    September 26, 2011 at 7:20 pm

    I love Fiber One Brownies for a great mid-day snack!
    Reply
  23. Maria@La_Piattini says

    September 26, 2011 at 8:01 pm

    I've been lovin nectarines sprinkled with chia seeds and a side of peanut butter.
    Reply
  24. Shana says

    September 26, 2011 at 8:54 pm

    I can already tell you are going to be a great personal trainer. You inspired me to mix up my routine and try the xtreme total body workout and I am, well, feeling it! Tomorrow should be interesting!
    Reply
    • Courtney says

      September 26, 2011 at 10:08 pm

      That is SO nice of you to say, Shana! Thank you!! :) I'm so glad you're trying something new. Definitely prepare to be SORE...in a good way, of course lol!
      Reply
  25. Abby @ Abz 'n' Oats says

    September 26, 2011 at 10:44 pm

    Great workout! :) My favorite afternoon snacks are usually an apple or carrots with peanut butter or some kind of a bar like a Luna Bar or a Larabar.
    Reply
  26. Katie @ Plates and Paste says

    September 26, 2011 at 11:53 pm

    A new one of mine is sunflower seeds and dried cranberries!
    Reply
  27. Yolie @ Practising Wellness says

    September 27, 2011 at 7:24 am

    Oooh...I can't wait to try that 20 minute workout- looks awesome! :-D And what a yummy lunch! It looks so fresh and vibrant and healthy and delicious! :-) xyx
    Reply
  28. Amy says

    September 27, 2011 at 5:58 pm

    My fav afternoon snack is either greek yogurt or cottage cheese with blueberries and almonds. Yum!!!
    Reply
  29. Michele says

    April 20, 2013 at 12:48 pm

    Great workout and snack! I believe in High Intensity Training and I believe that it is the best way to lose weight on early stages and to keep it off when the goal is already attained. Of course you have to limit your food intake, but regular exercises burn your fat and give you a good shape. It is also vital to provide enough nutrition for your body, and I've found the perfect solution for that - military grade nutritional supplements. They give me perfect tone and energy, so I am always prepared for intensive workouts.
    Reply
  30. MASS TECH Review says

    June 8, 2013 at 1:09 pm

    I just couldn't depart your website before suggesting that I extremely loved the usual info an individual provide for your visitors? Is going to be back frequently in order to check out new posts
    Reply

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Sweet Tooth Sweet Life
Court Profile CircleI'm Courtney, a 30-something wife and working mom living in upstate NY. I'm a food lover, fitness enthusiast, baker extraordinaire and lover of all things sweet.
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