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Fitness - This is great!! Thank you

7 minutes HIIT workout, do every exercise 30 seconds with 2 to 3 session and interval rest for 10 seconds

Flexibility is SO important for overall fitness, but undoubtedly THE most overlooked component of most people's plans.

P.S. Read an article today about nitrates in foods reducing oxygen expenditure in exercise which lets you work longer at your max. Spinach and beets have a lot of nitrates. If you were curious.

I just did this for the first time and man am I going to be sore in the morning. It says it's a leg workout, but it definitely works your arms and core as well. I can't do burpees because of my ankle and knee injuries so I did a one minute wall sit. Here's to hoping that in six months I have my sexy legs back.

Seeing as how my New Year's resolution is to turn my ghetto booty into a tight ass, this is perfect.

I am officially a HUGE believer in HIIT workouts. If you want to push yourself in a short amount of time, this particular workout looks awesome! Maybe change the 30/10 work/rest to a 45/15??

What to eat before and after your workout. I would recommend coconut or almond milk in place of the low-fat milk for the smoothie. Also, add in a handful of spinach or other green to make the smoothie even more powerful!

Love to work out at home? Then you need to check out this list of the top fitness DVDs for women. These are the cream of the crop of recent home workouts.

Full Body Fat Blaster - Set your timer for a 12 minute countdown. Aim for as many rounds as possible in 12 minutes.