High-Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30

High-Powered HIIT – Superset Full Body Workout is Day 30 in Caroline Girvan‘s EPIC Heat program. This is a high intensity interval training workout (HIIT). Light dumbbells are used to increase the intensity. All of the exercises are done at a brisk pace, not slow and controlled as they are usually done in Caroline’s strength workouts. This workout really seemed to wear Caroline out–she was working very hard, as intended in a HIIT workout. I was working hard, too, though even for a “light” dumbbell workout Caroline was lifting heavier than I was able to. She used 13 pound dumbbells for everything and mine ranged from 8-12 pounds though I used my 10s for most of the exercises. I was especially conservative with any exercise involving shoulder mobility. I had rotator cuff surgery last year and I do not want to mess it up again. But the weights I used gave me a great cardio workout. I burned 304 calories according to my FitBit. As the title indicates, this also doubles as full body conditioning since Caroline still manages to hit every muscle group in your body.

This workout is made up of supersets. You will do two exercises, each for 20 seconds back to back before you get a 20 second recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next superset. She shows a low impact modification if appropriate. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

High-Powered HIIT – Superset Full Body Workout is 35:06 minutes; 1:15 minute intro, no warm up and 2 minute stretch. Equipment lighter dumbbells and a fitness mat. Caroline is using 6kg/13 pound dumbbells. The weights listed below are what I used.

  1. Dumbbell burpees (plank burpee (lower body to floor at bottom of burpee) and do one double arm kettlebell swing with dumbbells when standing; low impact alternative: walk feet out to plank before dropping body to floor) (10# DBs)
  2. Body weight burpee (same as #1 but instead of swinging DBs, jump at top of burpee)
  3. Repeat #1 & 2
  4. DB static lunge (stationary lunges at a brisk pace) (10# DBs)
  5. Body weight lunge/jump (set DBs down and continue brisk stationary lunges adding a small hop with each lunge; low impact alternative: omit hop)
  6. Repeat #4 & 5 on other side of body
  7. Maker (holding DBs while in plank, do one renegade row each arm, do one push up, jump feet into hands and raise torso so you are in a deep squat, curl DBs to shoulders, stand and do an overhead press) (10# DBs)
  8. Plank to tuck (remain in plank and jump feet in under body then back out to plank; low impact alternative: walk feet in under body then back out to plank)
  9. Repeat #7 & 8
  10. RDL to squat (alternate deadlift with squat) (12# DBs)
  11. 1/2 rep squats (hold DBs at shoulders, lower to bottom of squat and only raise halfway) (12# DBs)
  12. Repeat #10 & 11
  13. Hover to kick through (start in bear pose (on hands and toes, with knees bent and hovering a few inches off the floor) with a DB in one hand, kick one leg under body, rotating torso and raising DB to ceiling) (one 8# DB)
  14. Hand to floor burpees (plank burpees–no push up; low impact alternative: walk feet out to plank )
  15. Repeat #13 & 14 on other side of body
  16. No set down renegade rows (single arm renegade row done to a brisk pace) (one 8# DB)
  17. Plank to side plank (still holding one DB in one hand, still in straight arm plank, rotate into side plank, raising DB to ceiling) (one 8# DB)
  18. Repeat #16 & 17 on other side of body
  19. Squat walk (remain in squat w/ DBs held at shoulder and squat walk forward and back) (12# DBs)
  20. Body weight squats/jumps (squat jumps or fast air squats)
  21. Repeat #19 & 20
  22. Snatch (holding one DB in one hand, squat while reaching DB to floor, as you stand pull DB up body as if doing an upright row and continue DB overhead) (one 10# DB)
  23. Single arm shoulder press (one 10# DB)
  24. Repeat #22 & 23 on other side of body
  25. Squat to press (holding one DB in one hand, squat w/ DB at shoulder and do a single arm overhead press when standing) (one 10# DB)
  26. Squat (continue squatting holding DB at shoulder) (one 10# DB)
  27. Repeat #25 & 26
  28. Palms up curl (brisk bicep curls) (10# DBs)
  29. Double arm bent over supine row (palms facing forward) (10# DBs)
  30. Repeat #28 & 29
  31. Standing diamond press (hold one DB in both hands at chest level, push DB in front of you and pull back to chest) (one 10# DB)
  32. Tricep push up
  33. Repeat #31 & 32
  34. Close squat (narrow squat holding DBs in front of you at shoulder level) (12# DBs)
  35. Crouch on toes to explode (squat so deep your heels raise and glutes touch heels, hands tap the floor, jump from this position; low impact alternative: crouch to stand)
  36. Repeat #34 & 35
  37. Frontal raise (straight arm front raise, palms facing each other) (8# DBs)
  38. Hammer curls (8# DBs)
  39. Repeat #37 & 38
  40. 1/2 rep staggered squat (single leg squat, back leg is in kickstand, hold one DB at shoulder of front/working leg, lower to bottom of squat but only raise halfway) (one 12# DB)
  41. Rear step back lunges (reverse lunges) (one 12# DB)
  42. Repeat #40 & 41 on other side of body
  43. Push press (double arm overhead press w/ arms in goalpost, bend knees slightly and push up with legs to assist upper body) (8# DBs)
  44. Squat to press (squat holding DBs at chest level with palms facing you, stand and do Arnold press) (8# DBs)
  45. Repeat #43 & 44

Burnout: 30 seconds of half burpees (in plank, jump feet into hands, tap hands to shoulders, jump feet back out to plank; low impact alternative: walk feet into hands and back out to plank, still tapping hands to shoulders)

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


6 thoughts on “High-Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30

  1. I did this one today and really loved it. It was one of Caroline’s more doable workouts in my opinion. I was able to use 12 lb for most exercises which really makes me happy! I had beads of sweat trickling down my calves at the end so I know it was a good workout. 💦☺️

    I finished it off with Heather’s ab/booty finisher. It was about 12 min length with a little more abs than booty. Even though she used no equipment, I did break out my pink booty band for that part of the workout. This might be a good finisher for your vacation workouts?


    1. Thanks! I actually have more workouts in my Travel playlist than I will be able to fit into a 10 day vacation even if I got in a workout every day. I usually have the intention of working out on vacation but only end up doing 1 or 2 workouts before I am too exhausted from being on my feet all day walking non-stop. I feel like this vacation will be a little different due to the pandemic and I am also going to see my first grandchild for the first time in another country. Right now we will still have to quarantine when we get there (in my daughter’s house) but there is talk that may be dropped before we get there. But either way, I doubt we will be out and about all day every day like we normally are on vacations since we will have a 3 month old baby. I might actually get in more workouts on this vacation than I normally do. We’ll see! I was hoping Cathe’s new workouts would arrive before we leave but her email today is making that look pretty questionable.


      1. How exciting for you!! I think you will be too busy doting on your cute grandchild to workout much. 😉 may the quarantine be a thing of the past and all of you are able to get out and about!


  2. Hi! This one looked like fun so I’m swapping out heather’s glow up hiit for this one on Friday! 😁

    I’ve been doing a couple of Caroline’s new workouts this week. I did glute day Monday and upper body today. Both are complex workouts which I REALLY like for Caroline’s strength vids. I feel I can pay more attention to form and work at my own pace. I find I can lift heavier overall when I’m not powering through to keep her pace because, let’s face it, she is a machine. 🤨😉😁 I want to know how she stays so cute and sweat-free, though, because at the end I’m usually a sweaty mess. 🙄 I still love her anyway.


    1. Me too! What is up with that? I soak workout clothes and my hair when working out but some of these trainers look as beautiful at the end of the workout as they do at the beginning. With some trainers like Heather Robertson, due to the way the workout is edited you don’t know if they took breaks. But other trainers like Caroline and Linda/Barlates are clearly taking no breaks and remain stunning from beginning to end. Caroline is a machine but what I really love about her is that she is human–she is always burning out during her workouts. She pushes herself hard in every single workout and frequently hits muscle failure. I actually love seeing that. It makes me feel human for sometimes burning out. Linda/Barlates NEVER burns out. NEVER. And she has some brutal workouts. Cathe never burns out. Heather rarely does. Anyway, it makes me feel like I am working out with a “real” person. Naomi rarely burns out but you can frequently tell she is pushing herself hard. And she sweats!


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