30 MIN FULL BODY HIIT WORKOUT AT HOME

Caroline Girvan

30 min Full Body HIIT Workout at Home – you will be working your entire body, building muscle, burning fat, becoming stronger, strengthening your heart and finish feeling awesome with this at home full body, no equipment high intensity workout – thats the promise of your today´s trainer Caroline.

The first 10 minutes 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.

The 30 min Full Body HIIT Workout:

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)

Training Goals:

Abs
Core
Arms
Back
Chest
inner and outer tighs

Tips:

Make adjustments whenever and wherever you need to:
- 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