SEQUENCED HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15

Mini 40 second complexes to challenge your agility, ability to react and transition, core & full body strength and endurance! High intensity… you SHOULD find this challenging! HIIT is there for you to really give it your 100% effort! If you can hold a normal conversation it isn’t HIIT! Of course, challenging is different for everyone! A pace that suits you might bot suit someone else so simply give it your best 40 seconds you can!

For this sweaty 30 minute session you will simply need a mat and a bottle of water handy!

Please ensure you warm up for at least 5 minutes!

The timer will be on for 40 seconds of work, 20 seconds rest!

1/2 BURPEE – SQUAT JUMPS *

MOUNTAIN CLIMB -PLANK JACKS

SQUAT FOOT TAP-FOOT REACH (one side)

PIKE PUSH UP -PLANK TO DOWN DOG

X1 LEG BURPEE -KNEE TUCK same side*

ALT LUNGE JUMPS -FWD STEP LUNGES*

TRICEP PUSH UP -PLANK TUCK*

KNEEL TO SQUAT -SQUAT JUMPS*

OPP HAND TO FOOT -CROUCH TO PLANK

LATERAL LUNGE KNEE TUCK-LATERAL LUNGE

BURPEES -HAND TO FLOOR EXPLODE*

SHOULDER TAPS -ALT ARM EXTEND

X1 ARM BURPEE – X1 ARM PLANK TO TUCK*

HOLLOW BODY ROCK-LEG FLUTTERS

WIDE PUSH UPS -HIGH KNEES*

*Low impact alternatives provided!

I am so excited for you to smash this!! I know you will love it so much!! This is one of my favourites! Focusing on the number of reps and quick transitioning these 30 minutes flew by!

Sweaty?💦
Heart pumping?🥵
Challenging? 😅 oh yesss!!

Let’s have fun in these 30 minutes!!

Cx

To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Caroline Girvan
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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.