Exactly as it says!

This is FUN! Sweaty! Demanding! And you’ll love the short superset format that these 30 minutes bring!

This dumbbell HIIT workout is packed with full body movements that will require a lot of your energy!

The timer will be on for supersets; 20 seconds of work, followed by another 20 seconds of work! We perform each superset for two rounds!

Many of the supersets will involve a bodyweight exercise followed by a dumbbell exercise!

We then have 20 seconds before performing another two sets of different supersets!

Following this, we then have the staple; one minute of sprawls!

The dumbbells I am using for your reference are 2 x 10kg each! Aside from dumbbells, all you will need is your mat!

SPRAWL TO ALT LUNGES/JUMPS
ALT REAR LUNGES

PUSH UP SPRAWL
PUSH UPS!

STAPLE 60 SECONDS
SPRAWL!

PLANK TO SQUAT
HIGH SQUATS

BURPEE LADDERS
RENEGADE ROWS

STAPLE 60 SECONDS
SPRAWL!

HAND-TO-FLOOR BURPEE
CLOSE SQUATS

CHEST-TO-FLOOR BURPEES
DEADSTOP PUSH UPS

STAPLE 60 SECONDS
SPRAWL!

X1 ARM BURPEE
SAME ARM SHOULDER PRESS

STAPLE 60 SECONDS
SPRAWL!

1/2 REP BURPEES
SQUAT TO PRESS

FINISHER!

60/60
SPRAWL!
X2 LUNGES TO PUSH UP BURPEES!

The staple did feel like the easier part! Sixty seconds of sprawls feeling not daunting? Think of how far you have come!

Enjoy this pace and embrace the sweat today!

Cx

……………………………………………………………

Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: [email protected]

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

……………………………………………………………

Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.