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For 30 minutes, we will be working our entire body, building muscle, becoming stronger, strengthening our heart and finish feeling awesome with this at home full body, no equipment high intensity workout! The first 10 minutes of this full body workout at home is lower body focused so quads and hamstrings working! Following on from this is core and abs on the mat and final part is burpee variations! The exercises of this HIIT Workout are performed for 30 seconds each with 30 seconds rest and to get ready for next exercise. This is a no equipment workout apart from a mat, bottle of water, a lot of energy and a willingness to work hard! SQUAT JUMP x 3 STANCE LUNGE FRONT FOOT 3 POINT PIVOT LUNGE FRONT FOOT 3 POINT PIVOT STATIC LUNGE JUMP STATIC LUNGE JUMP PLANK TO x 5 HOPS SUMO SQUAT 1/2 REPS LUNGE FRONT FOOT LIFT LUNGE FRONT FOOT LIFT LOW REVERSE ALT LUNGES TOE REACH TO HOLLOW LEG LOWER TOE REACHES STRAIGHT LEG SIT UP PLANK TWIST PLANK ALT TOE TAPS PLANK JACKS SINGLE LEG MARCH SINGLE LEG MARCH MARCHES PUSH UP BURPEE TO ALT LUNGE JUMP SINGLE LEG PUSH UP BURPEE SINGLE LEG PUSH UP BURPEE HANDS OFF FLOOR BURPEE 1/2 BURPEE (to squat position) 1/4 BURPEE (hands off, look down) BURPEE x 5 PLANK TO TUCK SINGLE ARM BURPEE SINGLE ARM BURPEE BURPEE BURN OUT!! (no push up) I please ask that you make adjustments whenever and wherever you need to! For example; if prefer to not jump at all, simply leave out jumping part of burpees and perform static squats and lunges. With leg lower and hollow, simply bend at knee and lower to own level where you feel comfortable and where your lower back is remaining pushed to mat. Simply work as hard as you can during the 30 seconds with quality reps and good form and you can enjoy that much deserved 30 seconds rest! Have fun with this HIIT, and enjoy feeling positively powerful after!! 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 ▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan ▶ Amazon US: https://amazon.com/shop/carolinegirvan Never Miss a Video or Community Update ▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 My Social Channels ▶ Instagram: https://instagram.com/carolinegirvan ▶ Facebook: https://facebook.com/carolinegirvanfitness ▶ Twitter: https://twitter.com/carolinegirvan ▶ Business Enquires: [email protected] 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.