EPIC HIGH INTENSITY - 30 Min Total Body HIIT, No Equipment | EPIC III Day 5

HIIT here we go!!

Day 5 of 50 and it’s time to challenge our bodies in a different way! High intensity, bodyweight only and 30 minutes! We’ve got this!! High intensity interval training to get you very sweaty, your heart rate up and leave you feeling so alive and happy!

The timer will be on for 30 seconds of work with 15 seconds rest inbetween! Each exercise will be performed for 2 sets! If it is single side work such as a lunge, this may be performed for 2 sets all on same side, then next 2 sets all on opposite side! It will all appear clearly on the screen so don’t worry!

There is a staple exercise in today’s sweaty session! This pair will appear every 4 sets and 8 times in total!! So you can count as you go so you know once you hit 8th set, it’s cool down after!!!

You will simply need your mat, a towel and a bottle of water nearby!

I also use a fan but I’m still dripping after!

HAND TO FLOOR BURPEES
HAND TO FLOOR BURPEES
CHEST TO FLOOR BURPEES
CHEST TO FLOOR BURPEES

STAPLE!
1/2 REP BURPEES!

SQUAT JUMPS
SQUAT JUMPS
SUMO HAND TOUCH SQUATS
SUMO HAND TOUCH SQUATS

STAPLE!
1/2 REP BURPEES!

PUSH UPS W/ ARM REACH (one side)
SWITCH SIDE!
PUSH UP BURPEES
PUSH UP BURPEES

STAPLE!
1/2 REP BURPEES!

LUNGE TO LEAN HAND TAP
SAME SIDE!
SWITCH SIDE!
SAME SIDE!

STAPLE!
1/2 REP BURPEES!

SPRAWL
SPRAWL
WALK OUT TO TRICEP PUSH UP
WALK OUT TO TRICEP PUSH UP

STAPLE!
1/2 REP BURPEES!

CROSS BODY MOUNTAIN CLIMBERS
CROSS BODY MOUNTAIN CLIMBERS
KNEE TUCK TO EXTEND
KNEE TUCK TO EXTEND
STAPLE!
1/2 REP BURPEES!

ALTERNATING LUNGE JUMPS
ALTERNATING LUNGE JUMPS
SHOULDER TAPS
SHOULDER TAPS

STAPLE!
1/2 REP BURPEES!

SQUAT TO LOW KNEE TUCK (one side)
SAME SIDE!
SWITCH SIDE!
SAME SIDE!

STAPLE!
1/2 REP BURPEES!

30 minutes of pure fun and fast pace! Fast pace that is YOUR fast pace! All of the exercises are straight forward but it’s the pace that is challenging and it should challenge you!!

You will finish that last 1/2 burpee giving it your all!!

This will be week 1 complete!!! Congratulations in advance to you!!

Cx

If you prefer a no jumping high intensity session, below is a link with no jumping alternatives! It is also 30 minutes duration!

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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

[alinelibassi]

Caroline ...Ok so I am absolutely not writing this to show off, but I am 74 and I am writing it to encourage those of you much younger than I - folks in their 50's and 60's and yes 70's - to push through these workouts. This morning I previewed this and thought "No way", but guess what? I completed it. Yes it took me an hour with longer rests and some modifications on the burpees. A 74 year old body can just do so much, but I feel incredible as I write this and encouraged and I would never have thought when I began Epic I and followed with the other Epics (although I have worked out for about 30 years) that I would have become so strong and had such beautiful definition in my rather old body. So, keep the faith and push through. Thank you Caroline. I look forward to your workouts every day.

[manonbrochu]

I have a confession to make: during EPIC 1 and 2 i've havent done the sunday HIIT often. I did the ones the where low impact and with weights. I did not have confidence in me that i could do it. I was seeing you going so fast and i knew i just could not keep up. Today's intro was a blessing, hearing you say that it did not have to be perfect and that we have to build up to a certain pace. So today i did the wokout... changed a few things (jumping lunge to no jumping lunge) and i am really proud of myself. Done the extra abs and the 20 mins strech. Thank you Caroline.

[manvi]

This week was so tough yet so much fun! This is the perfect way to end week one !
I and everyone in this community must be able to realise how much planning, mental efforts as well as hard work is put into every single video.. So for those of you who are doing the workouts but have not subscribed yet, pleaase do it right now!!! Our Caroline deserves 100M!!

[Lanas]

I felt all the emotions during this workout happiness, anger, thoughts of giving up, despair, being proud and I did it! Caroline is goals 👏 👏 👏. I hope one day I will be at that level 🤞🏽

[dropdeaddevil]

When staple exercise is a burpee, you know legs are gonna be squishy after this one...
Can't wait to complete this workout...
Have a great workout and a great day everyone

[IrinaVujaklija]

This was challenging on so many levels.. mostly because we were doing 30/15. Usually in the past with exercises like these, we would go 20/10. Congrats to all who keep pushing and empowerment to all especially to those who think this is "too difficult". Like Caroline said make HIIT or any other workout yours.. dont compare yourself to anyone else. Remember have fun! Not sure if this word was on m mind while I was sweeting tho.. 😁 Big hi to all and thank you Caroline for being such a LEADER!

[marileedebruyn]

Caroline woke up on this day and chose violence🤣 What. A. Ripper.
I thoroughly enjoyed this and am super proud to report that I only paused the video once around 35% in. After that, it was like my body remembered how to differentiate between feeling like I'm dying and actual death - which was super helpful going forward. I will admit, I find two sets in a HIIT workout challenging because my boy is absolutely convinced that I won't survive a second round most of the time, even though it does consistently do so. So from a mental fortitude aspect, I feel like I've come quite far.
Thanks for all your hard work, Caroline <3
I largely feel like I'm doing these workouts alone because this programme was live just over a year ago, but the comments posted by those who participated and your constant presence throughout the workout help me keep going.
Much love and appreciation from South Africa <3
Stay safe and strong everyone!

[williamcutler]

That's a tough one! I modified several moves for a 70 year old body :)

[annettevayrynen]

Omg! I did it! I’m 53 with two hip replacements done. 🎉🎉

[redsky]

I have been enjoying this so far and I have completed 1 week of epic(can’t believe) Caroline I love you and thank you for everything you have done for me 😍❤️and now let's be EPIC again🥳💕💕

[kathleenodonnell]

Thank you also Caroline for bringing back the thicker numbers on the clock that are colored. My old eyes can now see them much better!! Thank you for your dedication💕

[ambersteeves]

Do not be tempted to skip your warm-up today! Caroline gets you going right out of the gate on this one! Awesome way to start my day! Thank you CG!

[AmazingPaula]

I can't believe - I actually did it! sure - with less tempo and reps, with some modifications and a tiny bit more rest time. Still it feels divine! I have this beautifully hot sensation through my whole body and skin is nicely red and sweated, which means that I got what I came here for <3 Thank you Caroline for this reminder that what is HIIT for you, might be different for me. I pushed myself to my own limits :)

[polly]

*Woke up this morning telling myself “let’s go!” Was still quite intimidated, but I warmed up, got in, pushed through and finished with a lot of breaks in between.
And a much slower pace. Felt so good and am so proud of myself! Time flew by with this one for sure! Have fun!

A little scared but also excited to do this workout tmr morning! Thanks CG!

[vidyasampathkumar]

Can't wait to do this first thing in the morning!
Few of my favorite changes in Epic III
1. The countdown at the very beginning is extremely motivating, gets your pulse racing in a good way!
2. Music is uber cool!
3. The countdown bar(?) at the bottom is user friendly!
Thanks CG for these, little things but make our workout even more fun! And shows how much you care for us!
You are a fiercely honest human CG! We love you ❤

[ritapirata]

Carolines Sunday's Hiit sessions are and will be the most effective way to lift your mood and make you feel alive! Best kind of vitamin you could ever find!😉💥🙌🏼

[mariaralcheva]

My favourite day of the week. Only Caroline makes HIIT workouts so fun that I don't think how out of breath I am, I really give my absolute best and feel so amazing not only after but also during these sweaty 30 minutes.😊 💛And last but not least - gaining strength. I have never do HIITS which build my muscles & stamina so intense. Happy HIIT day, Epic family😉🌞

[sarahlloyd]

There are some days that are extremely difficult for me mentally when doing Caroline's workouts, that I actually feel emotional and start crying. I used to think that made me weak or I was less of a person if I wasn't at my absolute best during every single workout. If you also struggle with this, I want to remind you and myself, that it's okay to struggle and to pause. We're taking time out of our day to better ourselves and to improve our physical and mental health. We're not exercising to be perfect.

[iamdevanshkalra]

Week 1 done & I’m already feeling so good. Caroline definitely knows how to entertain us with these creative moves!! Happy Sunday 💓

[lunafukuchi]

First time doing EPIC and honestly week 1 has been so much fun but definitely also a challenge! This one was for sure the hardest and many times I wanted to quit but I am so glad I didn't 😆 You've also helped me change my mindset on fitness so thank you for everything Caroline!!