10-Minute HIIT Workout You Can Do Anywhere

Happy National Running Day! Did you get your run on today? Today actually is a rest day for me, but I got my run on bright and early yesterday morning.


After breakfast, I immediately put on my running gear. I knew if I dillydallied in my office, I’d get sucked into my inbox and miss out on the cool morning hours.

I ran without my watch, but grabbed my tunes. I listened to the Macklemore station on Pandora, which was awesome for running. I ran my usual 3-mile loop, zoned out, and enjoyed the experience.


I struggling getting into the run at first, but, eventually, I sort of started to get into a groove. When I was running longer distances, it always took me a good 1-2 miles before I felt comfortable, so I didn’t let myself get discouraged. I reminded myself it will take some time to get back into it.

[image source]


After my run, I showered up and then snacked on some pineapple-flavored Chobani aka โ€œthe best flavor ever.โ€ย

Mal loves Chobani and eats one every day with his breakfast, so I always buy a variety of flavors at the grocery store for him. I typically buy a few extra pineapples, thinking I’ll eat one during the week, but Mal always eats them first, so I rarely ever get one. I was pumped to see a pineapple in the fridge yesterday. I guess I should just buy all pineapple and a couple of other flavors to solve this problem, huh? #pineappleloverproblems


A little while later, I headed to a dentist appointment. No cavities! And I finally got a mouthguard, which I’ve been putting off since December.



After my appointment, I headed home to make lunch. On the menu: an open-face egg and cheese sandwich.


And mixed greens with a deliciously thick and cheesy salad dressing.


I love when salad dressings have a little substance to them. I feel like I can eat just greens without adding a whole bunch of other stuff and still call it a salad.


To make the dressing, I whisked together the following ingredients:

Makes 2 servings

[I am an official brand advocate for Bel Brands in 2013. While I receive compensation for participation as a brand advocate, opinions are my own.]

Health News & Views

Don’t have a lot of time to exercise? Try this 10-minute HIIT (High Intensity Interval Training) workout! It’s guaranteed to get your heart rate up and torch some serious calories in a short amount of time. All you need for this workout is your sneakers, a stopwatch, a bench or chair, and a little bit of space.


A 10-Minute HIIT Workout You Can Do Anywhere

Questions of the Day

Did you/are you going to run today?

What’s your favorite flavor of yogurt?

What’s your favorite kind of salad dressing?

P.S. For those of you interested in juicing, I thought this infographic was especially helpful: The Ultimate Guide to Fresh Juicing!


  1. Looks like a good workout – I’m bookmarking it since I travel for work and often do hotel-room workouts! Got in a run this morning for National Running Day … one of those where you sneak in literally 10 seconds before the sky opens up with rain … I love that!

  2. Your lunch looks SO good! Is there seriously anything better than a runny, dippy egg? And I am LOVING the sound of that dressing. I would never have thought to use a Laughing Cow cheese wedge to make dressing, but it sounds fantastic.

  3. I love Chobani and pineapple is hands down the best flavor!
    I’ve been adding plain greek yogurt to olive oil, lime, garlic, and chipotle in adobo for a spicy salad dressing with substance.

  4. My fiance, who is also a teacher, is obsessed with Chobanis too and always eats our weekly stock. I’ve sort of become weirded out by all greek yogurt with fruit on the bottom, so I’ve been sticking to vanilla, which he likes the least. So now he doesn’t touch mine. ๐Ÿ˜‰

  5. Totally know what you mean about getting in the run groove…takes me sometimes close 3 miles ๐Ÿ™‚ I love avocado dressing..ripe avocado blended with coriander or basil, lemon juice, salt and pepper! So thick and creamy!

  6. I’m 34 weeks pregnant and am not allowed to run.. so I can’t partake in the celebration of today. But I like French Vanilla yogurt with granola and blueberries, I have to be in the mood for Greek yogurt. And I love almost all Newman’s Own dressings, especially the Olive Oil/Vin one.

  7. I went on a 5 mile run today. It was the most I’ve run since my half, and it felt awesome!…except, you know, I decided to do it at noon. Because that was a great idea. ๐Ÿ˜›

    I LOVE pineapple Chobani! My other two favorite flavors would be pear and pomegranate–I love the fact that the pomegranate has real seeds in it!

  8. Today is my off day but I’ll be back running tomorrow! Everyday I take the DC subway to work so this morning I got off a few stops early to get my walk on. On off days, I like to get in as much walking as possible. Superbly perfect morning for it too! I love plain Greek yogurt with fruit mixed in and a little bit of stevia to sweeten it up. Today’s mix in – strawberries. So fresh, so good!

  9. Did a quick 2 miler this morning and hitting the pavement for a longer run tonight!

    I am chobani obsessed. I actually love just plain but pear is delicious…and banana…and apple cinnamon…okay I just seriously love them all!

    For dressing I grew up just using balsamic vinegar which I actually love mixing with some spicy brown mustard. It may sound odd but I love it!

  10. I love the juicing information, but I have a question. I’ll google it myself too, but I’m hoping you might already know- in the section about food myths, it refutes the myth that juicing is bad because you take out all the fiber in the fruits and veggies. I had heard that also. But the reason they give is that fiber just blocks your body from absorbing the nutrients. Is that true? Is that just with the fiber we get from fruits/veggies? Because I thought fiber was a good thing!

    1. Juicing does remove the fiber from the fruits and veggies, but as someone with IBD, I tend to avoid fiber when I can. I get all the nutrients without the fiber! ๐Ÿ™‚

  11. I just finished a little 2-mile run! I ran hard yesterday but thought that for the sake of national running day I’d do at least a short jog ๐Ÿ™‚

  12. Yesterday was embarrasingly my first run in a month and it was HARD. I mean my body felt sooo heavy, my breathing sucks, and I didn’t even want to look at the time. After one mile I thought I was gonna die. But I do remember how after the 2nd mile, my legs AND my mind usually are finally ready to get er done. It hurts at the beginning but it gets better.

  13. Great idea for the salad dressing – I never would have thought to incorporate laughing cow cheese! I am a fan of sweet and savory dressings. Honey mustard is probably my number 1 though ๐Ÿ™‚ I have been trying to make a creamy avocado dressing, but i never get it to be liiquidy enough!

    I did a speedy 5 miles this morning to celebrate national running day. Today was a treadmill day, despite the nice weather. I try to alternate so that I can work on things like form and speed when I’m indoors.

  14. I didn’t go running today, but I got in a great session at the gym!

    I think it’s so funny that you have to compete with the hubby for Chobani ;). What a cutie!

    Great job on your run! It’ll take time for your endurance to come back, but like you said, it WILL come back with some hard work!

  15. I was trying to figure out what to do for my workout today- now I know! And it is SO gorgeous out in DC today- it’s perfect for a good run! My favorite salad dressing is carrot ginger from sushi restaurants (though I just made my own I plan to post later this week!) and it’s crazy simple and yummy! My favorite yogurt flavor is Siggi’s Skyr Yogurt in Plain or Vanilla- it’s a perfect base for adding granola, fruit, hemp hearts, whatever you like! Have you had Skyr (Icelandic) Yogurt? I love it! It’s like Greek with lots of protein but a little thicker and a bit more tart! I definitely recommend it!

  16. I absolutely ran today in honor of national running day AND my birthday! How cool they fall on the same day! I ran 10 miles and enjoyed it…I usually buy plain greek yogurt and flavor it with fruit and peanut butter…I am not a big salad dressing person – I use hummus, salsa, BBQ sauce instead to add additional flavor my salads.

  17. I ran yesterday, so today I will be doing a stair master workout. My favorite yogurt flavor is fig and orange by chobani. No dressings for me, just rice wine vinegar or lemons! ๐Ÿ˜€

  18. I ran 2 miles of intervals and 1 mile recovery. I felt like a sweaty rock star when I was done. I love Fage Plain yogurt and fresh blueberries. I like it so much better than Chobani.

  19. For National Running Day, I will be running on a hotel treadmill before I hang out for a couple hours at the pool. Ideally, I’d be running on a lovely trail, but this will have to do until I get back home. Have a wonderful day!

  20. I wont have time to run today (bummer) but I did get a run in yesterday!

    Chobani is good, although most of the flavors have WAY too much sugar in them for me, far too sweet. The pineapple one esp! I love the flavor, its just too much.

    I am really loving the Mullers greek yogrt. Its not very tart and very creamy.

    *PS As I was admitting my mother to the hospital where you bring Murphy for therapy, saw his name on the schedule. How cute!

  21. That salad dressing sounds awesome. I have some of that cheese in the fridge I’ll have to whip up a batch! What kind of cheese is on your egg sandwich? It looks so melt-y and delicious!!

  22. If running around stores could be considered running, then I definitely celebrated the day!
    I need to get a mouth guard, but keep putting it off. I’m probably going to have to suck it up and get one soon.

  23. Just got my run in this morning! Lemon chobani is my favorite but unfortunately I haven’t seen it anywhere in Australia! homemade poppyseed dressing on strawberry poppyseed salad =best ever. Yours looks really tasty with the addition of the laughing cow cheese!

  24. I did go on a run today! It wasn’t planned at all-it was my birthday yesterday, and I was a tad hungover this morning. A run is the only thing that makes me feel better. Went about 2.5 miles and sweat it out!

  25. I didn’t get a run in because I was sick this morning and then when I got to the gym, only the ellipticals were open, so I just did that for 20 minutes before my weights class.

    I like plain Chobani and I add my own things to it! Granola, fruit, and chocolate chips are my favorite ๐Ÿ˜‰ Although I love the Almond Coco Loco flip from Chobani. Coconut yogurt is to die for.

    I am in love with Bolthouse Farms Yogurt Dressings. Yum!

  26. It was a rest day for me as well, but I got my run on yesterday (and will tomorrow, too)! I’m not a huge salad dressing fan, but my favorite flavor of yogurt is still blueberry, despite all the delicious flavors that keep on coming out.

  27. Yes! I did NOT feel like going for a run this afternoon (napping sounded more appealing ๐Ÿ˜‰ Haha.) but I sucked it up and went just because it was National Running Day! Crazy how little things can motivate you!

    I think the Pineapple and Mango Chobani’s are the best.

    No salad dressing for me. I’ve never been a fan. Ick!

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