Judy-Fit's Fitness in Progress: 6 minute workout

6:30- 6 egg whites with bell peppers and onions
9:30- Maple butter oatmeal
12:30- Turkey meat loaf with one rice with two tablespoons of cinnamon cottage cheese
3:30- Four-ounce of chicken with spices with half a cup of brown rice and steamed veggies
6:30- Two tuna patties with onions, mushrooms and pickles ...1 rice cake with 1TB hummus and 3 cucumber...1 cup of green beans
9:00- Blueberry bliss protein shake with 5 almonds

Blueberry Bliss Protein Shake

Ingredients:

1/2 c. nonfat vanilla Greek Yogurt (like Chobani)
1 scoop of vanilla protein powder
1/4 c. frozen blueberries
dash Splenda
dash Cinnamon
5-6 ice cubes
1/2 t. vanilla
2T egg whites
2 T almond milk

Maple Butter Oatmeal  
Makes 1 serving

  Ingredients:
* 1/2 cup Quaker Oats 
* 2 tsp Sugar Free Maple Flavored Syrup
* 1/4 tsp Stevia (to taste)
* 1/4 tsp Cinnamon
* 1/4 tsp Imitation Butter Extract
* 1 tsp Slivered Almonds
* 1 tsp Golden Raisins 
* 1 tbsp Vanilla Protein Powder (low-carb, low-fat) 
* 4 large Egg Whites  

Directions:  
Make oatmeal per instructions. As it softens, add 1/4 t imitation butter and maple syrup. Stir until mixed in. Then add stevia (to taste), dash cinnamon, slivered almonds, and golden raisins.  In the meantime scramble egg whites.  Add scrambled egg whites to oatmeal mix. Remove from heat.  Before serving, quickly stir in protein powder.

6 minute workout

Jump Squat
max. reps during 10 seconds
Side Pike Jump
max. reps during 20 seconds
Mountain Climber
max. reps during 20 seconds

Instructions:
This workout is 6 minutes long Super Intense Interval Training. Set your Interval Timer for 12 rounds of 10 seconds and 20 seconds intervals. There is no rest interval – both of them represent time at which you have to push at max effort.
There are 3 exercises that you will be going through until you complete all 12 rounds. It will look like this:
10 seconds of Jump Squats
20 seconds of Side Pike Jumps
10 seconds of Jump Squats
20 seconds of Mountain Climber
… and repeat until your timer tells you that the 6 minutes are over. You should be pretty waped out at the end and have no energy left – this means that you shouldn’t be able to do more reps after you hear your timer beeping. Once you cool down and stretch you will be full of energy again and feel better then ever ;)
For those of those of you who want to burn extra calories, you guys can repeat this workout one more time or two more times. You can actually even spread it across the day and have a few hours in between each 6 minutes of training. This kind of strategy works very well for fat loss.