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

Build endurance and avoid that awful plateau!

Great advice. It is pretty easy to see where this makes sense. I know a lot of people who snack out of boredom, not even aware of how many calories they ingest simply because they haven't assigned a better activity for little pockets of time.

The "Anywhere" Workout, quick little workouts that can stand alone or complement a cardio workout

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!