Here we go! We are going for 20 minutes in this full body HIIT workout… 20 seconds of work, 10 seconds rest! Trust me your heart rate is going to be up!
All you need is a bottle of water, a mat for cool down and tie those laces tight!
Please ensure you warm up. See my HIIT warm up routine in the links below.
Every 3rd exercise in this high intensity full body workout are burpees! Simply hands on floor and back up!
* LOW LUNGE TO SQUAT (same side)
* LOW LUNGE TO SQUAT (switch side)
* BURPEES!
* SQUAT, LUNGE, SQUAT JUMPS
* SQUAT, LUNGE, SQUAT JUMPS
* BURPEES!
* HANDS ON FLOOR LUNGE SPLIT
* HANDS ON FLOOR LUNGE SPLIT
* BURPEES!
* SQUAT TO TWIST ON TOES (same side)
* SQUAT TO TWIST ON TOES (switch)
* BURPEES!
* FWD & BK SOFT SQUAT JUMPS
* FWD & BK SOFT SQUAT JUMPS
* BURPEES!
* X1 LEG CROUCH TO PUSH UP (same)
* X1 LEG CROUCH TO PUSH UP (switch)
* BURPEES!
* PLANK TUCK TO KICK (same leg)
* PLANK TUCK TO KICK ( switch)
* BURPEES!
* FWD & BK MOUNTAIN CLIMBERS
* FWD & BK MOUNTAIN CLIMBERS
* BURPEES!
* HOVER PUSH UP TO KNEE TAP
* HOVER PUSH UP TO KNEE TAP
* BURPEES!
* LUNGE TO REAR FOOT TAP (same leg)
* LUNGE TO REAR FOOT TAP (switch)
* BURPEES!
* PUSH UP JACKS
* PUSH UP JACKS
* BURPEES!
* SQUAT TO RAINBOW KICK (same leg)
* SQUAT TO RAINBOW KICK (switch)
* BURPEES!
* SQUAT WALK TO 1/2 BURPEE
* SQUAT WALK TO 1/2 BURPEE
* BURPEES!
* SINGLE ARM BURPEE
* SINGLE ARM BURPEE
* BURPEES! Burnout!
The limited rest is going to be a challenge! A challenge but make sure to have fun with it too!
Smile in between the jumps!! 
Cx
My Instagram: https://instagram.com/carolinegirvan
Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Extras:
My 5 Min HIIT Warm Up: https://youtu.be/2wnYsIf4sLU
My 30 Min LISS Cardio Workout: https://youtu.be/ImI63BUUPwU
My 15 Min Rock Hard Abs Workout: https://youtu.be/cS-bIr-6hQM
Equipment I use in my other workouts:
My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan
EPIC Program:
My FREE 10 Week Program Guide: https://carolinegirvan.com
Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Business Enquiries:
Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
source
Oh it Demanded, Alright
Burpee เยอะมากเยอะจนนับครั้งไม่ถ้วน555555
I am from pak
Caroline you had done a great job I am trying this in 2025 I have lost my weight a lot by following your cardio exercise amazing
Excuse me while I die
Great hiit workout. I'll do it 3 times a week for 6 months
Sorry what? I’ve been doing consistent HIIT workouts for years and this was nearly impossible
Great workout! Thanks Caroline!
Who is doing this in Jan 2025?
My favorite short ans sweet
Amei
Thank you Coach
@CarolineGirvan perfect push active rest day tomorrow CGX APP PE DAY 44 cant wait !! tysm!
my goal for this year (2025) is to be able to do this HIIT without feeling like iam dying
@CarolineGirvan Perfect for active rest and to rest my ARMS from PE!!! LOOKING FORWARD TO CGX APP PE day 34! tomorrow Friday!!!~ tytytytyty!
Thank you
fab today after PE day 26 which was shoulder brutality LOL chest and tri's, So I did double time knees high or split jack jumps. did anything legs when you used shoulders !! loved @CarolineGirvan xo! tomorrow APP cgx day 27 Post Exh
aust
Muchas gracias caro eres increíble
@CarolineGirvan what a super scroll and find this was a grand perfect sesh after brutally hard app PE day 24! thank you endlessly for ALLLLLLL!!!!!! you give xo!!
I think you're trying to kill me. Thanks for the workout!
ELsker!
I DID IT AND OMG I HAD TO TAKE MY SHIRT OFF CUZ I WAS DYING OF SWEAT
BUT IM SO GLAD I DID IT 
My fav part in caroline's workout is the end of it
Isn't it genius to come up with this routine?
Τhis hiits is the best of the best…my body is burn