30 Min SWIFT HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21

30 Min Swift HIIT Workout / No Equipment / No Jumping is Day 21 in Caroline Givan‘s EPIC II program. What an excellent and fun low impact cardio workout! And like most of Caroline’s workouts, this will give you lots of body weight strength work, too. Low impact does mean low intensity either–especially if you try to keep pace with Caroline. She moves fast! I used her Cardio & HIIT Warm Up and then finished this workout off with a finisher from Heather Robertson‘s 6 Pack Standing Abs. I burned over 400 calories. So a great cardio burn!

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. You get no rest other than those 10 seconds. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. Caroline previews the next exercise during the recovery. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Swift HIIT Workout is 33:10 minutes; one minute intro, no warm up and 2:30 minute stretch. Equipment: fitness mat. I also had a chair handy for one of the moves: lunge to rainbow kick. I needed it for balance.

1. Step back thruster (start standing, hinge forward and place hands on ground, walk feet out to plank, walk feet back into hands and stand)
2. Low squat to alternating kicks (squat + front kick, touching opposite hand to toe when kicking, alternate legs when kicking with a squat between each kick, you will remain in partial squat this entire interval, even when kicking)
3. Repeat #1 & 2 three more times
4. Push up to alternating arm lift (raise one arm straight in front of you at top of push up)
5. Dive bomber push ups
6. Repeat #4 & 5 three more times
7. Lunge to rainbow kick (reverse lunge into straight leg crescent kick at top of lunge)
8. Fast static/stationary lunges
9. Repeat #7 & 8 on other side of body
10. Repeat #7-9
11. Push up to alternating side plank
12. Twist punches (fast alternating side punches)
13. Repeat #11 & 12 three more times
14. Close squat to alternating curtsy lunge (one narrow squat + one cross-back/curtsy lunge, alternate sides w/ a narrow squat between each lunge, you will remain in partial squat this entire interval)
15. Air squats
16. Repeat #14 & 15 three more times
17. Walk out to tricep push up (start standing, hinge forward and place hands on ground, walk feet out to plank, do one tricep push up, walk feet back into hands and stand)
18. Low alternating reverse lunges (remain in partial squat the entire interval)
19. Repeat #17 & 18 three more times
20. Lateral lunges (stationary/static alternating side lunges)
21. Squat to RDL (squat then immediately hinge forward with flat back, touching hands to floor, alternate between these two moves)
22. Repeat #20 & 21 three more times

Finisher:

1. Close squat for 20 seconds
2. Pulse at bottom of close squat for 10 seconds
3. Repeat #1

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