SEQUENCED HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15

Sequenced HIIT Full Body Workout is Day 15 of Caroline Girvan‘s EPIC Heat program. I was actually nervous about this workout. Lots of plank based movements. Lots of burpees. This would not only be really hard but probably no fun. And I really prefer to enjoy my workouts. But I did it anyway. Mostly because Caroline provides low impact alternatives to everything–so I had something to fall back on if I found it too much. I really enjoyed this workout much more than I expected. And I only used one modification–for the very last exercise, I used her low impact modification. I got a great workout, too. I used Caroline’s 9:41 minute EPIC Heat Warm up and in 46 minutes I burned about 300 calories. Not bad! This is primarily a cardio workout, but you are also getting some body weight strength with all of the planks, push ups, lunges and squats, plus some core work. Because you spend so much time in plank, the little audio cues were very useful in this workout. I just worked hard until I heard the beeps, notifying me that the interval was almost over.

This is a HIIT workout (High Intensity Interval Training). Each exercise is done for 40 seconds followed by 20 seconds of recovery. Each interval consists of 2 exercises that are alternated for the entire interval. You always do 4 reps of each exercise and continue alternating the exercises until the 40 seconds is up. You do them as fast as you can with good form. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. Caroline previews the next exercise during the recovery. She also previews low impact modifications for any exercise that includes jumping. There is a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

Sequenced HIIT Full Body Workout is 36:27 minutes; 2 minute intro, no warm up and 3:30 minute stretch. Equipment: fitness mat.

  1. 4 half burpees (start in plank and jump feet into hands and only raise torso halfway, tapping hands to shoulders, return hands to floor and jump feet back out to plank) + 4 squat jumps (low impact alternative: 4 low impact half burpees (walk feet in from plank and back out to plank, everything else is the same) + 4 air squats)
  2. Repeat #1
  3. 4 plank jacks + 4 mountain climbers
  4. Repeat #3
  5. 4 X body kicks (cross body kicks–straight leg front kick, touching toe with opposite hand) + 4 squats alternated with X body kick
  6. Repeat #5 on other side of body
  7. 4 pike push ups + 4 downdog into plank
  8. Repeat #7
  9. 4 single leg push up burpees + 4 knee tucks (4 knee pulls on same leg) (low impact alternative: just do a low impact single leg burpee)
  10. Repeat #9 on other side of body
  11. 4 alternating lunge jumps + 4 alternating forward lunges (no jump) (low impact alternative–instead of lunge jumps do 4 alternating reverse lunges)
  12. Repeat #11
  13. 4 tricep push ups + 4 plank tucks (in plank, jump feet in under body then back out to plank) (low impact alternative: for plank tuck walk feet in under body then back out into plank)
  14. Repeat #13
  15. 4 kneel to squat (alternate kneeling lunge with a squat) + 4 squat jumps (low impact alternative: air squats instead of squat jumps)
  16. Repeat #15 on other side of body
  17. 4 lean back to plank (in straight arm plank, push glutes back to heels, keeping knees elevated off floor then return to plank) + 4 alt hand to foot (start in plank then push hips up into pike while reaching one hand to tap opposite foot, alternate sides)
  18. Repeat #17
  19. 4 lateral lunges + 4 knee drive lunges (4 stationary side lunges to one side + one side lunge into a knee raise)
  20. Repeat #19 on other side of body
  21. 4 hand touch burpees (plank burpees–meaning no push up at bottom) + 4 crouch to explode (deep squat, heels raise when in squat and glutes tap heels into a jump upward) (low impact alternative: low impact burpee–walk out to plank and back in w/ no jump when you stand; deep air squats, raising onto toes at top of squat)
  22. Repeat #21
  23. 4 shoulder taps (in straight arm plank, alternate tapping hand to opposite shoulder) + 4 arm extends (in straight arm plank, alternate raising one arm straight in front of you)
  24. Repeat #23
  25. 4 single arm burpees (plank burpees w/ no push) + 4 single arm tucks (in one arm plank, jump feet in under body then back out to plank) (low impact alternative: everything is done single arm but walk feet in and out rather than jump)
  26. Repeat #25 on other side of body
  27. 4 hollow body rocks (extend arms overhead with palms together and legs are extended straight and elevated off floor, rock from upper back to glutes) + 4 flutter kicks (still on back, legs still extended straight–scissor legs)
  28. Repeat #27
  29. 4 wide arm push ups + 4 high knee runs (low impact alternative: alternating straight leg front kicks, reach arm to touch opposite foot when it raises)
  30. Repeat #29

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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