30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment

30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment is one of Caroline Girvan‘s non-EPIC workouts. This is a body weight strength workout. I really enjoyed it. It is definitely not one of her more advanced workouts but I got a great workout and it was a lot of fun. I even experienced some burn out with some of the lower body tabatas.

As the title indicates, this workout is done tabata-style: each exercise is done for 20 seconds of work followed by 10 seconds of rest. The exercises are paired together and each pair is repeated 4 times for a 4 minute tabata circuit. During the intro, Caroline previews every exercise you will be doing. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. Caroline previews the the exercises again during the recoveries at the very beginning of each tabata circuit (but that is the last time you get a preview). She also shows easier modifications for some of the exercises.

30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment is 32:48 minutes; 2:50 minute intro, no warm up and 1:30 minute stretch. Equipment: fitness mat.

Tabata #1:

  1. Half squat (lower all the way into squat but only raise halfway)
  2. Half sumo squats
  3. Repeat 1 & 2 three more times

Tabata #2:

  1. Push up walk outs (start in straight arm plank, do one push up, walk hands back to feet then back out to plank; modification: knee push ups)
  2. Pike shoulder taps (in pike, alternate tapping hand to opposite shoulder; modification: plank shoulder taps)
  3. Repeat #1 & 2 three more times

Tabata #3:

  1. Reverse plank alternating toe taps (in crab, raise one leg and tap foot with opposite hand, alternate sides)
  2. Toe reach to hollow (hollow hold then extend arms and straight legs to ceiling, hands reaching for toes; modification: knees are bent, toes tap mat as arms reach overhead then bring knees into chest as hands reach for heels)
  3. Repeat #1 & 2 three more times

Tabata #4:

  1. Lunge to kick (reverse lunge into front kick)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2 three more times

Tabata #5:

  1. Plank up and down (alternate straight arm plank with elbow/forearm plank)
  2. Plank alternating toe taps (start in straight arm plank, push back into pike while reaching one hand to tap opposite foot, return to plank and repeat on opposite side of the body)
  3. Repeat #1 & 2 three more times

Tabata #6:

  1. Curtsy lunge to lunge (one curtsy lunge then bring leg straight behind you and do one regular lunge, alternate between these two lunges but you never bring the leg in, it stays behind you either in curtsy or regular lunge the entire interval)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2 three more times

Tabata #7:

  1. Full crunch (lay on back, knees bent and feet on floor, reach arms overhead the crunch up, reaching arms between knees)
  2. Crunch pulse (same position as #1, but pulse at top of crunch, hands reaching to knees)
  3. Repeat #1 & 2 three more times

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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