Let’s hit this session hard!! High intensity for 30 minutes! Full body workout to get your heart rate up, challenge your agility, endurance, co-ordination, power and some balancing too!

The timer will be on for 40 seconds of work at a pace that challenges you!! We then have 20 seconds rest! This is NO REPEAT!

No equipment needed!! All you will need for this workout is a mat, bottle of water and something to place on floor simply to jump over so your bottle of water, yoga block or towel is perfect!

3 POINT TAP TO LUNGE
3 POINT TAP TO LUNGE
SINGLE LEG SQUAT TO JUMP
SINGLE LEG SQUAT TO JUMP
JUMP OVER BURPEES
TOES TO DROP SQUAT
KNEE DRIVE OVER LUNGE
KNEE DRIVE OVER LUNGE (switch)
HOVER KNEE TAP TO PUSH UP
ROLLING BURPEE
PUSH UP GORILLA BURPEE
CURTSEY TO ROTATE KICK
CURTSEY TO ROTATE KICK (switch)
PUSH UP TO ALT ARM RAISE
LATERAL SQUAT HOPS
KNEE TUCK TO KICK BALANCE
KNEE TUCK TO KICK BALANCE (opp)
PIKE TUCK TO PLANK
KICK THRU TO DONKEY KICK
SINGLE LEG PUSH UP BURPEE
SINGLE LEG PUSH UP BURPEE (opp)
KNEEL TO SQUAT TO JUMP
KNEEL TO INNER FOOT TAP
KNEEL TO INNER FOOT TAP (switch)
LUNGE TO x1 LEG PUSH UP TO SWITCH
3 POINT HOVER HOPS
X1 LEG KNEE DRIVE TO KICK
X1 LEG KNEE DRIVE TO KICK (switch)
PUSH UP BURPEE TO TUCK JUMP
Burnout!! 1/2 BURPEES

Slow certain movements down if you find you losing form! If you lose your balance during the knee tuck to kick, simply reset and go as if it never happened!!

But mostly, enjoy it!! You are here, ready to challenge yourself!! Let’s go!!!!

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Please ensure you warm up. Here’s my NEW HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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

Instagram: https://instagram.com/carolinegirvan
Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan

EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

My Other Workouts:

NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg
My Alternative Low Impact HIIT: https://youtu.be/zyeiUJX99PQ

Business Enquiries:

Email: [email protected]

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