THRILLING 30 MIN HIIT WORKOUT at Home | No Equipment + No Repeat

Fast paced! Full body workout! High intensity! Ready to challenge your body and mind with this 30 minute HIIT workout!

All you will need for this high intensity workout is your mat, a bottle of water, a towel and yourself ready to work hard for 30 minutes to finish feeling so glad you pressed play!

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

PLANK TO TUCK
1/2 BURPEE
PUSH UPS
PUSH UP BURPEE
ALTERNATING LUNGES
ALTERNATING LUNGE BURPEES
180° SQUAT JUMPS
BURPEE TO ALTERNATING NINJA SQUAT
SHOULDER TAPS
PLANK JACKS
KNEE TAP TO GORILLA PUSH UP
REVERSE CRAB ALT FOOT REACH
PUSH UP PULSES
WIDE TO NARROW SQUAT HOPS
LUNGE TO KICK (one side)
SWITCH SIDE!
LUNGE TO RDL HAND TOUCH (one side!)
SWITCH SIDE!
ALTERNATING SIDE KICK THRU
PLANK TO ALTERNATING SIDE TUCK
DEADSTOP TRICEP PUSH UPS
CHEST TO FLOOR BURPEES
LOW LUNGE TO SQUAT (one side)
SWITCH SIDE!
LATERAL SQUAT HOPS
LATERAL PUSH UPS
HAND TOUCH SQUAT
CROUCH TO JUMP
ALTERNATING LEG LOWERS
BURPEES!

The 40 second working time is demanding, particularly the last 10 seconds! But just think you only do a particular exercise ONCE!

You will appreciate the 20 second test period!

Below is a link to a low impact (no jumping) yet high intensity session as an alternative and it is also NO REPEAT!

Give each of the exercises your best shot! That’s what is important… it doesn’t matter if you need to pause for a moment! During this workout I absolutely had to take afew moments to compose myself during some movements!!😆🔥💦

I always think once I finish a HIIT workout, ‘right, that was the hardest yet!’ But really they are all just so demanding! But so rewarding!

We’ve got this!!

Cx

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Caroline Girvan
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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

[Maryam-srpb]

The thumbnail describes apt picture of my soul leaving my body after doing Burpees 😌😂

[rfrancoi]

I thought, "Finally, we get to see the twins at the same time. " This woman is a AMAZING!

[thoughtsoftheheart]

Sundays are for HIIT 💪🏼 Congrats to everyone who made it to the end of this series! Keep up the amazing work 👏🏼

[matthewalmond]

No repeat HIIT...what a treat for us today...always fun and interesting for us to do...but a lot of work for Caroline to plan! Then we will have cardio to do afterwards! Thank you Caroline! Have a great workout everyone and a lovely relaxing Sunday! I’m doing this early before it gets too hot! Really hot weather in UK this weekend! Matthew

PS...an hour or so later...all done! What fantastic workouts! 50 minutes of no repeat! Just fantastic...but so much work for you Caroline in planning, organising etc. I really enjoyed doing the cardio after HIIT...keeps the heart rate up but I loved the change in intensity. It feels really good! All done in my garden, early in the morning where it is still quite cool! Have a lovely day, Caroline, and everyone! Hope you and your family, Caroline, enjoy the sunshine! Matthew

[elielis]

Me: **sees thumbnail and starts sweating profusely cause I'm not quite sure I have mastered soul leaving my body just yet** 😭😭

[damlaunver]

I don't remember how many times I paused the video but I finished. Congrats to everyone who made it without dying :)) happy Sunday everyone!

[alr]

I'm so glad this was no repeat, I don't think I could mentally get through this one knowing that there was the same exercise coming up!

On a hot day this was pure sweat and the determination to make it to the end so I could be proud that I got through it all!! GL anyone who attempts this, my advice is you'll need a cool day to do this one!!

[deelymcneely]

Please never get rid of this video! This was a brutal challenge but it’s such an accomplishment to finish all of it!

[aliwolpern]

As usual CG's HIIT killed me. I LOVE that her HIIT workouts are ACTUALLY HIIT workouts, so many on YouTube are just moderate cardio workouts.

[mabelbakker]

This one was definitely a CHALLENGE!! I dropped on my knees more often than I'd like to admit 🤣 I didn't give up however and now I'm feeling like I'm on top of the world haha!

[priyadarshinijadhav]

The thumbnail is amazing❤ It definitely alerts about how's one gonna feel doing this HIIT🔥🔥 Very apt caption😃 Love the music.. I am so looking forward to do this in the evening.. Thank you so much Caroline for the brilliant No Repeat series!!I absolutely enjoyed it..I love the theme and your matching outfits to it❤ Everything about you is always topnotch!! Have a wonderful Sunday Caroline and everyone!!

[mercymuteke]

CG is the master of HIIT workouts. This was fast and furious. 💪💥💖

[riaj]

Happy Sunday everyone! I look forward to HIIT all week long... it's always the highlight of my week! As Caroline said (in the description box), really give each exercise your full effort. It's a good thing if you need to rest, it means you are pushing yourself! Have a great session everyone and a lovely Sunday!

[ZAKAT]

NO repeat hiits are my favorite. I have a mindset where I know I can go all out just 1x with 1 exercise and then do something else. Thanks Caroline. Great week of changing things up again. Best!!

[samirairfan]

Eagerly awaiting a tutorial for your signature HIIT braids!! ❤️

[kalm]

Always cannot skip high intensity Sunday hiit day. Always love what you have ! Thank you. Workout done ✅

[finesstra]

The braids mean business!! Can't wait to sweat to this 🙌

[kimoskam]

That was perfect! You were right those last 10 seconds I had to push pretty hard but thank you for giving us 5 more seconds to rest. It definitely helped! Happy Sunday everyone! Hope you enjoyed it as much as me! ⭐️

[dhamodharanmanickam]

Good morning Girvantors 💓. One of longest Sunday workout... No Repeat HIIT is one of my favourite ... I am started liking burpess, EMOM now a days like to do that as it's challenging myself... Because of Caroline we are improving strong in both physically and mentally... Have great Sunday Girvantors....💓.

[sallyjanedixon]

Wow wow wow. Feeling amazing! Thank you Caroline. Never been so fit in my life and I'm 47 ❤❤🏋