UNIQUE Unilateral HIIT Workout - Full Body, No Equipment | Caroline Girvan

Ready to challenge your speed, co-ordination, mental grit and stamina? The next 30 minutes of bodyweight resistance high intensity interval training will leave you feeling accomplished, proud and alive!

For this 30 minute full body HIIT workout you will need a mat, a yoga block /thick book simply for uneven push ups, bottle of water nearby and yourself fully warmed up!

Where there are any jumping exercises, there will be low impact alternatives provided throughout!

The timer will be on for 30 seconds of work, with 15 seconds rest in between exercises!

Aim to perform each rep with the very best technique you can. Perform the workout at a pace that you can maintain for each 30 seconds whilst not letting your form be neglected!

We will perform each exercise only once per side so you can really give it your all!

PLANK TO OPPOSITE FOOT REACH
STAGGERED SQUAT TO KNEE DRIVE
UNEVEN PUSH UP
STRAIGHT LEG KICK TO OPPOSITE HAND
SQUAT TO RAINBOW KICK (one side)
CURTSEY TO REAR FOOT TAP
SCORPIO PUSH UP (one side)
KICK THRU BURPEE (one side)
STATIC LUNGE JUMP
REAR STEP LUNGE (one side)
KNEE TO SIDE PUSH UPS (one side)
HANDS ON FLOOR TO KNEE DRIVE JUMP
SINGLE ARM BURPEE (one side)
SQUAT TO FRONT KICK (one side)
X1 LEG CROUCH TO FWD LEAN PUSH UP
X1 LEG HOVER TO KICK
HOVER SAME SAME REACH
X1 LEG SIT UP
PUSH UP w/ SAME ARM EXTENSION
SINGLE LEG BURPEE (one side)

Finisher:

ALTERNATING LUNGE JUMPS!

There is a big variety in this workout… and so your pace will differ between exercises. Ensure you go at a suitable pace for that specific exercise and pause for a moment when you need to!

I found this particularly challenging today! Not because the movements individually were anymore demanding than others, but I felt I really gave it my all! And I am so pleased I pushed through! Yes I definitely had a couple of moments where I didn’t know if I could finish, but I am so glad I smashed it as best I could!

This is why I typically only do proper high intensity interval training once per week! It is very demanding and requires a lot of energy & motivation to do this! But every week, I feel so proud after! I never regret it!

I know you won’t regret it either!! Let’s go!!!

Cx

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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

[anthonycraig]

Caroline YouTube HIIT notification on Sunday is my new normal. Sunday isn’t Sunday without it.

[vianaqin]

Wanna feel an enjoying blissful workout? Try Caroline's workouts as you'll be too busy enjoying the workout till you're not even aware how long time passed as it's already done! ❤❤❤❤❤❤

[onetwo_matthew]

Happy Sunday everyone! May we all finish this workout sweaty, exhausted and full of endorphins 😅

[jasmeendhillon]

I am in such awe looking at the effort you make for the videos. The best influencer out there by far. Thank you Caroline!

[andreahansen]

I just finished a 10hr shift at work and I really needed this... Working out is my favorite way to decompress! Yay! Lets smash this guys! 💪😜🤪😅

[ruthehizogie]

The braid is on! Come let's do this, happy sunday and have fun everyone 💪💪💪

[cloudnineminusnine]

what a glorious week! congratulations to everyone who smashed this workout and good luck to those who still have it on their agenda! you can do it!!

[triciam]

YAY!!! No weights! I don’t think my body can take anymore weights this week

Thanks CG

[matthewalmond]

Morning everyone....morning Caroline....This looks like a brilliant HIIT session and, as you say, Caroline....quite unique. I so much love the way you come up with new, interesting and exciting HIIT workouts every single Sunday! It looks intense but I’m so much looking forward to this to finish off this fantastic week! I’ll do this a little later today as Rachel and I are staying with he mother near Taunton on our way back from South Wales and not fair to wake everyone up clattering about doing HIIT. Have a great workout everyone and a lovely Sunday afterwards. Thank you once again so much, Caroline. Matthew

[marionnangobi]

Wow now am proud of my life doing exercises with u caroline makes me feel better 👍

[thoughtsoftheheart]

Congratulations to everyone that made it to the end of this very challenging series! I hope you all feel amazing and appreciate the progress you've made 🎉💪🏼🤩 Thank you so much Caroline for your consistency and dedication! 🤍

[lindagrohmann]

I was so glad to reach the abs section, lying down on the mat, but then the single leg burpees at the end gave me the rest, I barely managed the alt. lunge jumps during the finisher 😅 Great workout Caroline, I feel so accomplished and relaxed now! Have a wonderful weekend everyone!

[czarnamambakd]

Good morning 🌞.
Hi everyone 👊
Have a good sweat session and stay blessed 🙌

[ritikagurung]

Unilateral week came out to be amazing for my body, I loved it!❤ since I was able to focus on single arm, so even my weaker arm was working in its full potential; thus becoming stronger😄. This workout is actually "Unique" as it's title says. Happy 4th of July, have a nice day🥰. Enjoy your workout; embrace the burn🔥.

[JIHYODORANT]

Love the title "UNIQUE".

Edit: Omg that was insane, about to give up on 63% but I didn't stop until it's done phew! Unbroken abs next!!

[zoelessi]

Caroline's playlists become my favourite songs!!! We love you girl!!!

[tovameguira]

LOOOOVED this weekly challenge! I think they are the best way to stay motivated! Especially one after the other🙌🏽. You are unbeatable Caroline🤩🙏🏼

[trishd.]

Sunday's HIIT are Always FUN! Let's GO!
Thanks Caroline! Happy Sunday! 🥰
Had a Relaxing Rest Day. (Walking, STELLAR, & UNWIND). So All 🔥 Up for today's HIIT!

[rudolphpieters]

Ms. GIRVAN,
You really out did yourself on this one.
I did not do your whole Epic program so I missed the pushup workout.

I was not aware that there were so many ways to do one armed push ups.
It is Monday and my upper body is still sore from yesterday's workout.

Even though this was a short HIIT, it was definitely one of the most challenging ones I have done period .
Thank you for giving us a physical challenge to help us become our better selves through physical work.
The mental part is just pushing ourselves to get through until the end.

[anthonycraig]

Yesterday, I started a new long tern goal of handstand training, especially on rest day. I am sure it will work well with CG workout.