Essential Fitness 21 Day Challenge – Day 18


Back to Tabata Interval day today 🙂  In a nut shell  is 20 seconds of hard training followed by 10 seconds of rest repeated 8 times. Hence the alternative name of the 4 minute workout (8 x 20 seconds effort + 8 x 10 second rest = 4 minutes).

Don’t forget to warm up beforehand and cool down properly afterwards.

Here is goes.


  • Mountain Climbers
  • Jump Squats
  • Sit ups
  • Push ups

Do the first exercise for 20 second, have 10 seconds rest and move onto the next exercise and so on.  You will complete these exercises twice through.

If you are so inclined, repeat 2 or 3 times through.

Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice


Smart snack swaps – swapping fatty, sugary foods for a healthier version.  Why not try this snack recipe idea.

Snacks Recipe:

Salt and Vinegar Kale Crisps

1 bunch kale (e.g curly kale)
2 Tbsp. vinegar (e.g apple cider vinegar)
1 Tbsp. olive oil
1/2 tsp. coarse sea salt, more/less to taste


Preheat oven to 350 degrees F.

Wash and dry kale leaves. Separate the green kale leaves from the thick ribs, and discard the ribs. Cut or tear the kale leaves into your desired size of chips, knowing that they will shrink a bit while baking.

Combine the kale leaves, vinegar, oil and 1/4 teaspoon of salt in a large bowl. Then use your hands to toss and massage the kale for 1-2 minutes until it is soft and slightly darker.

Spread out the kale in a single layer on a parchment-covered baking sheet (or two). Then sprinkle on the remaining salt. Bake for 7-10 minutes, or until the kale is crunchy and no longer soft. Remove and serve immediately, or store in a sealed container for up to 1 week


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