Day 40 of EPIC | 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]

30 Min Burnnnn HIIT Workout with Dumbbells [No Jumping] is Day 40 in Caroline Girvan‘s first EPIC program. This is an intense metabolic HIIT workout using dumbbells to increase the intensity to give you a low impact but intense cardio workout. This means that Caroline does the reps in this workout at a fast pace so you cannot lift heavy dumbbells. Caroline used a set of 13 pound dumbbells for everything. For me, 13 pounds was the heaviest set of dumbbells I used. In order to keep pace with Caroline I had to use lighter dumbbells for some of the exercises. And for some (#18 & 38 are good examples), I cannot use 13 pounds without injuring myself. Caroline is just a beast! She is so strong! But this was a great and intense workout. Because this workout is 36 minutes I used Heather Robertson‘s Bodyweight Tabata as a finisher. Between the two workouts I burned 392 calories. The last time I did Bodyweight Tabata I burned 118 calories, so this workout gave me an approximate burn of 275 calories.

This workout is done interval style: 30 seconds of work followed by 15 seconds of recovery. There is a timer in the upper left hand corner 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 Burnnnn HIIT Workout with Dumbbells [No Jumping] is 36:17 minutes; 1:40 minute intro, no warm up and 4 minute stretch. Equipment: dumbbells and a fitness mat. You also need an empty wall for wall squats. Caroline is using 6kg/13 pound dumbbells. The weights listed below are what I used.

  1. Clean to squat (swing DBs up to shoulders hammer curl style, squat with DBs at shoulders, stand and lower DBs) (13# DBs)
  2. Repeat #1
  3. Lunge to sumo (holding DBs at shoulders, do one sumo squat then pivot into lunge) (13# DBs)
  4. Repeat #3 on other side of body
  5. Squat to press (squat w/ DBs at shoulders and do an overhead press at top of squat) (13# DBs)
  6. Single press lunge (stationary/static lunge, one arm holding one DB is extended overhead the entire interval) (one 9# DB)
  7. Repeat #6 on other side of body
  8. Hover row (in beast pose (on hands and toes, knees bent and hovering a few inches off the floor), holding one DB in one hand, do a single arm row in this position) (one 13# DB)
  9. Repeat #8 on other side of body
  10. Repeat #5
  11. Staggered RDL to rear lunge (one single leg deadlift + one reverse lunge) (13# DBs)
  12. Repeat #11 on other side of body
  13. Squat to curtsy lunge (alternate one squat with one cross-back/curtsy lunge) (13# DBs)
  14. Repeat #13 on other side of the body
  15. Repeat #5
  16. Push press (double arm overhead press, using legs to assist) (10# DBs)
  17. Repeat #16
  18. Around the world (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (7# DBs)
  19. Repeat #18
  20. Repeat #5
  21. Wall sit with hammer curls (13# DBs)
  22. Repeat #21
  23. Lunge w/ bicep curl hold (fast static/stationary lunge, DBs are raised into a partial bicep curl/halfway up and held there isometrically) (9# DBs)
  24. Repeat #23 on other side of body
  25. Repeat #5
  26. Close squat to hammer press (squat with overhead press, palms face each other) (13# DBs)
  27. Repeat #26
  28. RDL to high pull (deadlift into upright row) (12# DBs)
  29. Repeat #28
  30. Repeat #5
  31. Lat sweep to tricep extension (alternate bent over tricep kickback with straight arm lat raise) (9# DBs)
  32. Repeat #31
  33. Tricep push to row plank (in plank holding one DB, do one tricep push up then rotate into side plank, raising DB to ceiling) (one 9# DB)
  34. Repeat #33 on other side of body
  35. Repeat #5
  36. Lunge to pass under balance (hold one DB in one hand, do a reverse lunge into front knee raise, when knee is raised, pass DB under thigh to other hand) (one 13# DB)
  37. Repeat #36 on other side of body
  38. Lunge hold w/ lateral raises (hold isometrically at bottom of stationary/static lunge while doing straight arm side raises) (6# DBs)
  39. Repeat #38 on other side of body
  40. Repeat #5

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


2 thoughts on “Day 40 of EPIC | 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]

    1. I haven’t done any of Caroline’s workouts program style but I have done a lot of her workouts and they are all awesome, so I am sure you will enjoy it. And that awesome that your 13 y/o is working out. Caroline includes a lot of body weight strength work in her workouts, so even without weights she will work you well! Here is the page I created for all of Caroline’s workouts that I’ve done. I haven’t done nearly as many of her EPIC 1 workouts as I have EPIC 2 and EPIC Heat, but there are some reviewed that you might want to check out before you do them–to mentally prepare yourself!


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