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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!

15 minute workout by bettye - has other great workout options as well

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.

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This is a killer abs workout you can do while sitting down anywhere. If you are at the office and have an office chair with wheels you might want to be careful so you don’t fall over. Position yourself on the edge of the chair and grab hold of the seat just under your legs. Do the crunches by lifting yourself from the seat and bring the knees to your chest.

Your best butt workout! I need to remember to do some of these at work... Except for jumping jacks- my boobies and I don't like jumping jacks

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

Tabata routine made easier with your Gymboss Timer! Set your Gymboss to intervals of 20 sec and 10 sec.

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