Hello everyone!
For 30 minutes, we will be working our entire body, building muscle, burning fat, becoming stronger and basically be finished feeling awesome with this at home full body HIIT workout!
The first 5 minutes of this high intensity workout is lower body focused so quads and hamstrings working! Next 3 movements are upper body, then 2 being plyometric glute movements and final part is abs! This is 15 minutes so we repeat for the full half hour to be finished!
The exercises are performed for 40 seconds each with 20 seconds rest and to get ready for next exercise. This is a no equipment workout and all you will need is a mat, bottle of water, a lot of energy and determination!
There will be some alternatives to some exercises but I please ask that you make adjustments whenever and wherever you need to!
ALTERNATING LUNGE JUMPS
FROG TO EXTENSION
SQUAT JUMPS
HOPS X5 TO PLANK
SQUAT TO KNEELING
PUSH UP TO ALT KNEE TUCK TO TUCK
ROCKING PUSH UPS
PUSH UP CROSS FOOT TAP
GLUTE BRIDGE SINGLE LEG JUMP
GLUTE BRIDGE SINGLE LEG JUMP
REVERSE TABLETOP TOE TO REACH
REVERSE TABLETOP TOE TO REACH
EXTENSION TO TUCK
LEG OPENER
CRUNCHES
This is repeated twice!
Have fun with this HIIT, and be proud!!
Cx
My FREE 10 Week EPIC Program
Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My 5 Minute HIIT Warm Up: https://youtu.be/2wnYsIf4sLU
The Equipment I Use from Amazon
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Amazon US: https://amazon.com/shop/carolinegirvan
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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
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Loved this workout! It’s so hard to find actual intense workouts on this platform, definitely killed it
Definitely challenging and intense. Thank you!
Too aerobic but love it..
i did the beginning part of this workout and i cant feel my legs- its rlly good for high intensity workouts tho if that is what u are looking for
15/1/25
⚘
Day 1: my goal is to work on this consistently until the spring. I would like to do run on trails or go on hikes but it’s really cold outside. I want to do this work out around 4-5 times a week. Day 1 was hard, I haven’t worked out in a long time. I tried my best to do the whole thing up until the end but I took many breaks during the workouts. I tried my best to see it all the way through. I hoping within a month I can do the whole thing without any breaks all the way to the end of the video
Wow! I really felt the burn
12.11.24
Thank you…
Done!
Your workouts are extremely brilliant
Dear Caroline, you really are THE BEST!!!
That was hard, I still hate lunges
but they are getting easier and my butt looks fantastic 
thank you Caroline 
Felt great, kept stopping towards the end but imma get there, WE GOT IT!!!
Nothing like a Caroline hiit to warm you up o a cold Sydney Monday morning…
So happy I found this page today
Ignore me
Di: 8
Challenging and fun
Hard N Day
Braid day!
For awhile I decided to skip hiit/cardio and focus on strength and mobility. Today I chose this to start adding a weekly hiit again. 
LOVED IT
My god that tough and challenging and satisfying!
I love you
Chose this for the day after Christmas.
So good! Loved every minute!
Thank you Caroline I LOVE IT!
great HIIT workout!!
This was a sweat shedding
thank you so much Caroline 
It looks so easy when you look at the video… and then reality strike! She just killed me!
INCROYABLE ! Merciiiiiii. That was short but intense indeed. Especially the push up to alt knee : killer. Thanks from Mauritius xC
Lovin the outfit!! Adding 2 list.
Carolina tatlim bir harikasin
Turkiye 'den sevgiler
Amazing workout!! your HIITs hit different. You are by far the best advanced fitness youtuber. Lots Of Love from India.
thank you! i really like this workout, probably one of my favourites so far
Damn girl!!! That was intense ! Love that you're smiling throughout the entire routine. Makes me want to smile… but I'm hurting too much to crack a smile. Can't wait for tomorrow's sesh xx
Caroline, you're one of the greatest coaches in the world. Thank you for your hard work and dedication. You help us transform our lives for the better. By the way, my thighs cramp easily while doing this hiit workout, lol.
I LOOVVVEEE LOVVVEEE LOVEE YOUR WORKOUTS!
Amazing wrkout!! Loving the sweat
No warm up? Incomplete video.
This is the best workout