Let’s get heart rate up, burn lots of calories and become stronger!

30 Min Full body HIIT Workout at Home

This high intensity full body no repeat workout requires only a mat, it is suitable for beginners but also intermediates and advanced as you simply work through each 40 seconds at the intensity and pace that suits you! No matter if you are new to training or advanced, you should aim to really challenge yourself!

We simply perform one exercise for 40 seconds, rest for 20seconds and so on!

LATERAL LUNGE JUMPS
LATERAL LUNGE JUMPS
CURTSEY TO SQUAT TO CURTSEY JUMPS
BURPEE W/2 SQUAT JUMPS
SQUAT WALK TO SQUAT JUMP
SMALL SQUAT JUMPS
SUMO SQUAT (no hips in at top)
CLOSE STANCE SQUATS
ALTERNATING BRIDGE JUMPS
HOT FEET
PLANK TUCKS
PUSH UPS
PLANK STRAIGHT ARM HOVER
PLANK STRAIGHT ARM HOVER
HOVER LADDER (knees hovering off mat)
TRAVELLING PUSH UPS
SIDE PLANK TO PUSH UP
TRICEP PUSH UPS
PLANK ALTERNATING HAND TAPS
DIVE PUSH UPS
SPEED WALK OUT TO PUSH UPS
SIDE PLANK HIP RAISE
SIDE PLANK HIP RAISE
PLANK HIPS UP & DOWN
PLANK INCHWORM
SIT UPS (cross arms)
FULL CRUNCH
BUTTERFLY CRUNCH PULSES
TOE REACH TO EXTENSION
BICYCLES

Try to do as many full range reps as possible for the 40 seconds!!

As always, perform push ups on knees for assistance and if you prefer to not jump, simply perform static lunges, static squats and leave out the jump at top of burpee movement.

With the leg lowers, either bend at knee or perform alternating leg to reduce lower back strain if needed.

I hope you all enjoy this real time no repeat HIIT workout!

Let’s smash this one!!

Enjoy!

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 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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