DEFIANT Dumbbell HIIT Workout / Full Body - Caroline Girvan

Prepare to work hard for 30 minutes and enjoy the elation of finishing this defiant challenge! Back, chest, shoulders, core, hamstrings, quads and glutes will all be forced to work very hard with this high intensity workout!
For this sweaty 30 minute sweaty session, you will need a pair of dumbbells and a mat. The dumbbells I am using are 8 kg each for your reference!
Ensure to go at a pace to suit your level and the weights you are using. If I have went with a lighter weight, some of the exercises would be performed with more reps but still with same level of control. Vice versa if I selected 10kg for example then less reps, more strength involved.
Each exercise is performed for 2 sets, often one side then the opposite. The timer will be for 30 seconds of work, 15 seconds rest.
There is a staple exercise consisting of a push up on the dumbbells, plank tuck (either step back or hop) to stand to a full range squat.
A variety of movements to target the whole body, test your strength, endurance and make you sweat!
SQUAT STEP TO ONE SIDESQUAT STEP TO ONE SIDE (switch)
ALTERNATING LUNGE TO SQUAT
ALTERNATING LUNGE TO SQUAT
STAGGERED SQUAT (one side)
STAGGERED SQUAT (switch side)
SQUAT TO PRESS
SQUAT TO PRESS
PUSH UP TO TUCK TO SQUAT
RENEGADES TO TUCK
RENEGADES TO TUCK
ALTERNATING ROWS
ALTERNATING ROWS
HAMMER CURLS
HAMMER CURLS
FRONTAL RAISES
FRONTAL RAISES
PUSH UP TO TUCK TO SQUAT
STATIC LUNGES (one side)
STATIC LUNGES (switch)
KNEELING TO SQUAT
KNEELING TO SQUAT
LUNGE TO PRESS (one side)
LUNGE TO PRESS (switch)
LUNGE TO SQUAT
LUNGE TO SQUAT
PUSH UP TO TUCK TO SQUAT
ARNOLD PRESS
ARNOLD PRESS
HAMMER PUSH PRESS
HAMMER PUSH PRESS
PARTIAL TO LATERAL RAISE
PARTIAL TO LATERAL RAISE
SINGLE ARM PRESS
SINGLE ARM PRESS (switch)
PUSH UP TO TUCK TO SQUAT
PUSH UPS AROUND DUMBBELL
PUSH UPS AROUND DUMBBELL
STANDING CHEST PRESS
STANDING CHEST PRESS
Finisher; 1 minute PUSH UP TO TUCK TO SQUAT
What a session! I absolutely loved it! A very challenging 30 minutes but fun at the same time!😅
Remember to enjoy it, pause when you need to, perform as best quality reps as possible and feel awesome!!
Cx
Always ensure you warm up before any workout, here is my recommended HIIT Warm Up Routine: • Cardio & HIIT WARM UP ...
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Series
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Social
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Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[@relax.meditate.wellness]

For anyone who's been a regular in this community, you know that the Sunday braids are a dead giveaway that this workout is going to (respectfully) kick yo butt! Let's gooooo 🏋🏽‍♀️

[@matthewalmond4688]

Hi...yes we all learn to recognise the Sunday HIIT hairstyle! Matthew

[@sanamonster1]

Thats what we like best, dont we! 😅

[@iamdevanshkalra]

Haahaa true that. The braids now officially symbolise the fun and sweat that comes with HIIT 😆 Hope you’ve a good one ⭐️

[@relax.meditate.wellness]

Hi Matthew! Absolutely! Hope you have a great workout :)

[@relax.meditate.wellness]

@@sanamonster1 yes we love it!!! Thanks Sana! Hope you enjoy your workout. 🙌🏼

[@whereislolly]

I swear Caroline's videos' comments section is the most wholesome in all of YT. Love you team!! Thank you, Caroline

[@CarolineGirvan]

Hello whereislolly!! Yes I completely agree with the positivity.. so many people who love the challenge, understand it’s not easy but the more challenging, the more rewarding! And also we all aim for progress, not perfection so its all about having real fun and trying our best! You are so awesome for joining me!⭐️

[@matthewalmond4688]

Hi...I agree...this is the most brilliant, kind, warm, friendly and positive community anywhere on YT! Matthew

[@catherine9808]

So true honestly the love and encouragement here is just amazing and such kindness ❤️❤️

[@Sarah-mc1up]

That's why I love it. Everyone encourages each other! Have a great day!

[@Horangs714]

@@CarolineGirvan any chance you have a video or list of what you eat daily? Trying to get my diet in order and understanding your caloric intake would be really helpful.

[@matthewalmond4688]

Hi Caroline...thank you so much for producing another new HIIT workout for us! This format with weights and a brilliant range of exercises looks hard but fun too! Have a great session and a great Sunday everyone! Matthew

[@iamdevanshkalra]

Hi Matthew, I really a dumbbell HIIT session and was wanting to do one & BOOM! Caroline is just amazing. Happy Sunday & training to you ⭐️

[@thyiff2219]

Hi Matthew! Hope your arms have recovered from Kettlebell series! 😆 Have a great one!

[@thyiff2219]

@@iamdevanshkalra Happy Sweaty Sunday to you as well! Enjoy the workout! 💯

[@orsolyatimeabejanhegyes5356]

Happy Sunday ,happy workout!!

[@sanamonster1]

Hey Matthew have a great workout n a happy sunday 👍

[@naja_2054]

Good morning everyone! I just started week 10 in EPIC 2 today... Yup, that was the EMOM workout. I'm just sitting here still catching my breath. I can't believe how much Caroline provides for us. And every workout she posts is just amazing quality all the way through. It's so well edited, the workouts are always challenging and fun, and Caroline herself always puts a smile on my face and gets me motivated to push myself harder every time. Thank you, Caroline! And I hope everyone reading this has a great day and an awesome workout!

[@pamysmeuy5748]

Hi Naja, EMOM that I called the devil session😂😂 1 for a whole program is definitely enough🤣🤣 Awesome for your journey! You're killing it. I totally agree with what you said. She's precious and helps so many lives during these hard times🙏

[@matthewalmond4688]

Hi Naja...yes Emom is just so tough! But it builds mental strength too I think! You think you can’t do it...but actually you can! So pleased you are enjoying epic! Have a lovely day! Matthew

[@naja_2054]

@@pamysmeuy5748 Agreed! It was really hard. And I was feeling a bit anxious before I went to sleep last night.😅But it was so rewarding afterwards! I pushed through, and even surprised myself with how many reps I was able to do! And yes Caroline is really taking care of us! Honestly I don’t think I’ve ever been this strong, and I’m definitely planning to keep on following her lead.😂

[@monikakaiser1643]

Hi Naja! EMOM is devinitely a huge challenge! Not for the faint hearted! Very demanding so big well done!😀 I agree with every word ... Caroline does take fitness to a new level. Have great workouts, feel epic and have fun! Enjoy your Sunday (and maybe a little power nap to recharge yourself😉😁)!😃

[@naja_2054]

@@matthewalmond4688 That is really true. I was feeling anxious about how I would perform, but I just told myself to give my everything, and keep going when I wanted to quit. And I did! I’ve done EPIC 1 as well, and I remember an EMOM-workout we did in that program. Let’s just say, that I’ve definitely improved since then! Both when it comes to strength and my mentality!

[@sarasteinhoffer4323]

I’ve always worked out with weights and cardio/HIIT. When I hit menopause I switched to Pilates to try to lose my new belly and newly doughy thighs. I thought it was hopeless but then I discovered Caroline during COVID. It has made an incredible difference, thank you SO much! My clothes fit again and I can bare my thighs without embarrassment. I think more women need to know how this helps your menopause body and mood!

[@debragibbs3475]

Hi Sara, I’ve been a CG subscriber for a few months myself and this is my first post but I couldn’t resist responding to your comment. I know exactly what you mean because I’m living it! The body you’re accustomed to changes seemingly overnight. CG has really made the difference. Let’s hear it for the 50 somethings killing it with Caroline. Thanks CG💕💕

[@Divinethreefold]

Omg I’m so with you I love Pilates but we need weights for our Menopause so happy you discovered this! Caroline is amazing I love her workouts! Best of luck on your transition!

[@sarasteinhoffer4323]

@@Divinethreefold thank you!

[@SweeetSpice]

Does menopause really affect your body that much if you’ve worked out with weights your whole life? Genuine question. I’m almost 29 but I like learning about these things so I can try and age gracefully 🙂

[@olwamr.2339]

Im still doing epic one, I hope I'll be able to do a pushup by the end of it!! Good luck to everyone on their journey!!

[@matthewalmond4688]

Hi Olwam....it’s brilliant that you are working through epic 1...it is a great series! You’ll suddenly find you can do full push ups...and once you do them you’ll never look back! A great sense of achievement! Have fun! Matthew

[@olwamr.2339]

@@matthewalmond4688 aww thanks!!

[@gabrielaesquivel-runnebaum2370]

This is the cherry on the cake! This week’s workouts have been different but still very demanding, thank you Caroline!

[@tionne1341]

I just convinced my sister to do Epic 1😒

[@tionne1341]

Good luck!!

[@wendybitker7498]

Once again, Caroline never disappoints. I've never seen such dedication. I still wonder when you ever get a rest day and you have 2 children! Thanks again, Caroline! Have a great Sunday everyone! This was a lot of fun!

[@CarolineGirvan]

Thank you Wendy! I always do a HIIT session once per week so will always share it with you! So glad you had fun too... super Sunday and the sun is out here in Northern Ireland.. I hope you have a beautiful day too Wendy cx

[@priyadarshinijadhav1911]

Love the caption!! No doubt this HIIT is going to be super challenging!! After last kettlebell session which was tough and fiery with those 4 mins of swings, I am ready for this "Defiant" HIIT!!! You put in lots of hard work Caroline to help us stay fit with your amazing workouts!! Thank you so much Caroline for everything that you do for us!!! Forever grateful to you!!! Happy Sunday Caroline and everyone!!😊❤

[@matthewalmond4688]

Hi Priyardarshini...lovely comment! Very well said! Have a lovely day! Matthew

[@iamdevanshkalra]

Hi Priyadarshini, well said. I really enjoy an HIIT mixed with Dumbbells. So much fun with lots of intensity. Have fun ⭐️

[@priyadarshinijadhav1911]

@@matthewalmond4688 Thank you Matthew for your kind words!! You too have a lovely day!!

[@priyadarshinijadhav1911]

@@iamdevanshkalra Hi Devansh, HIIT with dumbbells is my favorite one too.. It's challenging but definitely fun to do.. Have a great day!!

[@sanamonster1]

The kettlebell series was really explosive, can't wait to see what the next week has in store for us. Happy sunday to everyone n wishing u all a super week ahead!

[@matthewalmond4688]

Hi Sana...yes I loved the kettlebell series...I learned so much! Lots of fun to come I’m sure...and epic heat starting soon! Have a lovely Sunday! Matthew

[@sanamonster1]

@@matthewalmond4688 thanks Matthew, u too 😊

[@iamdevanshkalra]

Hi Sana, agreed 💯 Happy training to you! ⭐️

[@melinda5610]

I can't wait to see what is in store for this week! Just adding to my excitement for EPIC Heat!

[@karenmusikoff2140]

Thank you! There really are no words to describe how important you have become in our lives! We appreciate your hard work and positive energy!

[@marlawainscott6656]

Yay!!! Looking forward to this HIIT!! Let’s go everyone! 💪🏼💪🏼

[@jessicaericezafra7320]

What a lovely Sunday surprise. Caroline, you are keeping us accountable on our fitness journey by consistently uploading sunday hiit. Our sundays are not complete without your hiit now. Thank you ❤️

[@matthewalmond4688]

Hi Jessica...well said! Yes I cannot now imagine a Sunday morning without Caroline’s HIIT! She is so kind and generous! Happy Sunday! Matthew

[@iamdevanshkalra]

Hi Jessica, agreed 💯 What a perfect way to start Sunday followed by next week’s training! Hope you’ve a good one ⭐️

[@sanamonster1]

Not only sunday, any day of week is not complete without Caroline's wonderful presence in my life

[@monikakaiser1643]

Hi Jessica! I agree with every word! There is no one like Caroline... Just finished and really loved this one! Have lot's of fun when you do it! Happy Sunday!😃

[@pamysmeuy5748]

Hi Jessica, I agree! A Sunday without HIIT unimaginable... she set the bar high Caroline ☺️

[@lindsaybaxter831]

Sweaty Sundays with Caroline are the best - Love the HIIT workouts with weights! Let's keep it up, everyone!

[@iamdevanshkalra]

Caroline never lets us down! Another Sunday surprise to have lots of fun and sweat with ⭐️

[@matthewalmond4688]

Hi Devansh...indeed! Caroline has never let us down...ever! Have a great workout and happy Sunday! Matthew

[@orsolyatimeabejanhegyes5356]

Happy Sunday ,happy sweat times!!

[@sanamonster1]

Shes a life saver 😊

[@monikakaiser1643]

Hi Devansh! Caroline is so reliable! Best fitness trainer on KZbin! And her HIIT's are perfect every time! I completed it ... some of my favourites moves in here! Hope you had a good one too! Happy training!😃

[@soleil0812Elli]

Morning Devansh, yes first this this morning was picking up my phone ... and yes, Caroline surprised us with a New HIIT workout 💪💯🙌 Have fantastic workout and Sunday 👋

[@aliciamorgan3639]

I just finished prep epic Heat week and I swear I gave it more omph than I did in prior as everything is on fire 🔥 or I am just that much stronger 💪🏻 thank you Caroline can’t wait to hiit this tomorrow 😁

[@matthewalmond4688]

Hi Alicia...I’m sure you are getting stronger! With Caroline you build strength so quickly! It is all just brilliant! Have a lovely Sunday! Matthew

[@iamdevanshkalra]

Hi Alicia, I too thought the same, we sure have gotten much much stronger now. Lifting heavy and smashing the workouts every time! Hope you’ve an awesome workout session ⭐️

[@elainebeasley5224]

Another well-crafted workout by the legendary Caroline. Can't wait to see what's going to come tomorrow. I hope you're able to really let your body relax and rest. 😴

[@Jen-fk7pg]

Happy Hiit day!! Exactly what I needed to start my Sunday Funday! Cheers to everyone!

[@iamdevanshkalra]

Hi Jennifer, hope you have an amazing HIIT ⭐️

[@matthewalmond4688]

Hi Jennifer...absolutely! How else should one start a Sunday morning than with Caroline’s HIIT! Matthew

[@nidhibhanage1319]

I was literally like I hope she posts a HIIT today

[@iamdevanshkalra]

Hi Neena, Caroline is just so full of surprises, isn’t she? Hope you’ve a good one ⭐️

[@d2ruben]

I just did the 1H of hams, calves and glutes from Epic 2, and now I was going to do this in the afternoon, 😩... oh well, tomorrow I won’t walk!!

[@liliananieto3794]

I love start my Sunday with my favorite Caroline’s team. Big hugs everyone 🤗💪🏻❤️

[@Nirak373]

I like this kind of workout. Sunday is my running day, and a HIIT workout like this goes well with it. Caroline, thank you so much also for the fantastic kettlebell series!!! My neck and shoulders are still sore... 😆 Have a great Sunday everyone and happy training! Karin

[@matthewalmond4688]

Hi Karin...yes my body took a bit of a battering from the kettlebell series...but I learned so much! I’d never really used kettlebells before! Loved today’s workout...really good dumbbell HIIT. I need to get back into my running...planning a half marathon in September...my last half marathon was in Feb 2020... before lockdowns began! Matthew

[@iamdevanshkalra]

Happy Training to you! The workout was amazing and picks up the intensity real quick. A new favourite on my list now. Enjoy ⭐️

[@yaya.a9988]

Looking forward for this dumbbell HIIT workout! Thank you Caroline. You just sprinkled motivation dust on me everyday ✨ Much love xx 🤍

[@ana_pl]

I love 30 min workouts because they fit perfectly with my busy schedule. For those who workout every day, sometimes it's difficult to do longer workouts. Thank you, Caroline, for the great job!!! I hope you do more 30 minutes workouts (with short pauses between the exercises to keep the heart rate right, I love being exhausted 😂)

[@matthewalmond4688]

Hi Ana...yes I agree...and plenty of brilliant 30 minute workouts to look forward to! Matthew

[@rfrancoi]

Lets goooo = "Time's up!" You can't help but smile back.

[@laurasundquist8662]

Thank you for you never ending service to our community. 🙏🤗

[@heewonmah4689]

Caroline, you are THE best ! There is no words I can describe!

[@gizemcoser3880]

It was so funny :) And thank you so much that you don't leave us alone even Sundays ❤️ What a lovely person in this world ... So guys good luck this workout to you and have a nice Sunday 🌟

[@orsolyatimeabejanhegyes5356]

Good luck ,so awome workout !!Nice Sunday you too🙂

[@pamysmeuy5748]

Good luck Gizem too and enjoy your Sunday

[@matthewalmond4688]

Hi Gizem...lovely words! Have a great workout and happy Sunday! Matthew

[@iamdevanshkalra]

The workout was just amazing. I’m sure you’ll smash this one Gizem. Enjoy ⭐️ Beautiful words about Cx!

[@vasundharabhriguvanshi8379]

I love dumbbell HIIT. Looking forward to it later in the day! Staple exercise looks so much fun.

[@matthewalmond4688]

Hi Vasundhara...I’m sure you’ll love it when you do it! Yes the staple is fun...a sort of mini maker! Matthew

[@iamdevanshkalra]

Have a great workout Vasundhara! I’m sure you’ll smash this one ⭐️

[@JW-mb5yg]

Which planet are you from Caroline? Absolutely the best video workout I had. Your exercises are so easy to follow to allow for good form that I didn't know it hit me until nearing the end.

[@Cipo1211]

Thank You Caroline your content has meant so much to me!!!!

[@czarnamambakd]

Hi everyone, enjoy your workout and have a fabulous day,I'm at work all day 🤕 will smash this once I'm home 🤪. Love yourself you vs you ❤

[@pamysmeuy5748]

Hi czarnamambakd, I wish you a great day at work. It is a true grace in these uncertain times to have a salary 🙏. I'm sure once you get home you can relax with this HIIT✊

[@czarnamambakd]

It's not much but always better than nothing x it is tough and it is a risk to go to work for so many reasons but I do love my job and hope I will stay in this industry for long time. I'm planning to use some heavy stuff at work to do workout on my break 🤦‍♀️🤭. Have a good day darling xx

[@pamysmeuy5748]

@@czarnamambakd You too 🥰🥰☺️. Have a lovely Sunday

[@matthewalmond4688]

Hi...I do hope your day at work goes well. It sounds hard and perhaps not very well rewarded! I hope they properly appreciate you! Have a great workout when you do it! Matthew

[@czarnamambakd]

Matthew they definitely appreciate me as they have adjusted my hours so I'm ok to carry on working and be a happy mum 😍. Not much to earn as I cut down the hours. I'm going to use container twistlocks equipment to do my workout in my break 🤭😅🤣. Can't wait to be full of beans xx Thank you and have a lovely day my lovely xx

[@shiowraanwong7343]

Whoosh.....what a workout! Defiantly challenging and fun. Loved it! Thank you Caroline as always. Have a lovely Sunday !!💚🖤

[@mehjie]

Did this workout outdoors! Sun and strength go so well together! Happy spring! 😊

[@melinda5610]

Working out outside, now that is the one thing that would make this workout even more amazing!! Awesome spring workout for sure.

[@corneliac5117]

It was an amazing and powerful week!💜💚❤million thanks to you Caroline!

[@monikakaiser1643]

Every Sunday I think: 'This one is my favourite!' ... Caroline appears with another amazing one!😅 Just finished and feeling motivated and ready for the day ahead! Absolutely exhausting but also fun ... combined it with 'stellar abs'. Thank you for pushing me to my limits!😅😅😅 Happy Sunday everyone!😃

[@orsolyatimeabejanhegyes5356]

Absolutly agreeded🤣ewerytime its more and more special !!i hope you feel Better and knowing to Joy this fantastic hiit.Happy Sunday dear Monika ,this morning its Better becos not raining🤣🤗🌹🐞

[@monikakaiser1643]

@@orsolyatimeabejanhegyes5356 Morning Orsolya! I know ... you are an 'early bird' too - smashing your workouts in the morning😉. This one was demanding so big well done, Orsolya!😀 Hope you feeling energized like I do. We have grey sky in Germany so maybe some rain... but I feel good and don't care about it😁. Enjoy the sun and have a stellar day ahead!😃

[@orsolyatimeabejanhegyes5356]

@@monikakaiser1643 April comes whit Sunshine and Epic heat 🕊💣Yes i want to sing like a bird but not have talent😅🍀

[@pamysmeuy5748]

Hi Monika, well done! With Caroline, she redefines the notion of a favourite every day. Indeed, every day is a new favourite, at least as long as I don't hear about EMOM🤣. I'm going to start in a few minutes and I'll couple it with an abs session like you did. It'll be perfect for a Sunday full of energy 🙋

[@matthewalmond4688]

Hi Monika...yes I fully agree! It is almost impossible to pick out favourite workouts! Each one is just so good! I loved today’s! Matthew

[@brindham4403]

I look forward for Hiit on Sundays. Thank you so much caroline for all tips you give us, pushing us a little harder, keeping the form, helps us a lot, paying close attention to all your instruction. Appreciate everything you do for us caroline. 🥰🥰🥰 Wow that was Brutal, cardio with weights, with proper form and technique, pushed myself, used 15lbs, felt EPIC. 🔥🔥🔥

[@matthewalmond4688]

Hi Brindha...lovely words! Yes Caroline’s instruction is brilliant...I loved the introduction today...clear and really informative! Matthew

[@iamdevanshkalra]

Likewise! And beautiful words for Caroline! Hope you enjoy the session ⭐️

[@vylia]

Splendid HIIT session! My heart worked super hard today! This one goes to my all-time favorites; what an experience! Thanks, Caroline!

[@mitziewheeler3760]

Just started watching these workouts recently. The early explanation and no dialogue during the workout is something I really like. Caroline’s smile is beautiful, too!

[@jinheelee842]

Dumbbell HIITs are one of my favourite styles of workouts by you Caroline! Thank you for helping me feeling DEFIANT on this Monday morning ⭐️

[@edytajozwiak7930]

Sunday morning!!!! Me vs Me Lets go team!!!!!!! I loved it❤️X

[@matthewalmond4688]

Hi Edyta...yes I loved it too! As you say...let’s go team! I think we have a brilliant team here in this community! Matthew

[@deniataveras1279]

Loveeeee Hiit with weights. Thank you Caroline. This will be my workout for tomorrow 🥰🥰🥰🥰🥰

[@melinda5610]

Dumbbell HIITs are my favorite type of HIITs!! Absolutely love them!😍 This one was definitely one of my favorites!

[@gerimulvany9585]

Hi Caroline and everyone, that was certainly challenging for me, Caroline absolutely “spot on” the hammer curls even with 6kg a burn! Loved the combination, amazing what you can do in 30mins! Thank you once again gorgeous lady, have a super day all! 🌹

[@matthewalmond4688]

Hi Geri...yes this was a great workout! I could just do the hammer curls with 8 kg but had to drop to 6 kg fir hammer presses and lateral raises! Have a lovely Sunday...nice and sunny here! Matthew

[@gerimulvany9585]

@@matthewalmond4688 Hi Matthew lovely here to, enjoy it!!! Geri

[@olgajimenez3713]

❤️THANK YOU CAROLINE!

[@olgajimenez3713]

🤔 thinking here, it would be nice to suddenly have a 15min. or 20min. Live on IG with Caroline, just for fun, relax after a workout and get to know more this CG community😉

[@irinaandra8080]

It’s Sunday, it’s HIIT! Thanks Caroline for all the care & attention for good posture🤗🤗

[@monikakaiser1643]

Hi Irina! I was scrolling through the comments and finally I found you!👍😀 I appreciate Caroline's workout tips too. She really cares for us. Hope you had a great workout 💪😀🔥🔥🔥! Enjoy the rest of your day!😀

[@irinaandra8080]

@@monikakaiser1643 Hi Monika😃 On Sundays I allow my self a late start😉 So I get to do the workout rather at noon, compared to the rest of the week when it’s first after the coffee… Yes, this was a great workout, thanks, I guess we all love & can’t wait for the Sunday HIIT👍👍 I haven’t seen what’s next for the following week… but I’ m sure it will be really powerful!!! Have a lovely evening and a brilliant new week!🤗

[@monikakaiser1643]

@@irinaandra8080 So pleased to hear that you've had a great workout 💪🔥! I'm looking forward to Caroline's training plan for the upcoming week too. Whatever is posted ... it will keep us in good shape👊🔥👍! Have a wonderful evening!😀🌜and a great week too!

[@Pamelacx2]

DB hiit is my favorite hiit! This was a shoulder burner for me. Loved it! Thank you!!

[@melinda5610]

Yes!! My arms were totally burned out by the end!! I loved it! I had so much fun with this workout. Dumbbell HIITs are my favorite type of HIIT haha.

[@dropdeaddevil666]

Even without the epic series caroline is kicking my butt...last week wasn't consistent, but the reason are all excuses hope I can do better this week and comeback in full form...thanks caroline for the motivation

[@Alma-si5rh]

This workout was amazing!! Full body challenge while getting the heart rate up, all in 30 minutes!! Thanks Caroline!!

[@trudimoore1047]

Thats Sunday's HIIT sesh done after what felt like a looooong and tedious day. The determination to finish this was unreal! Another super one pushed out, cheers Caroline x

[@1203mcosta]

Such a fantastic sweat - feeling super strong! This totally flew by. Thank you so much! Happy weekend !

[@matthewalmond4688]

Hi Maria...happy weekend to you too! Sounds like you’ve had a great workout! Well done! Matthew

[@tamarakurtz8083]

Love Caroline so much!! Such a warrior woman!!! 💪🏼🔥

[@kalm6872]

Can’t wait to try ! I love dumbbell hiit from you!

[@ritapirata2236]

Don't know what was more intense: if the workout or the soundtrack💥 Awesome HIIT sesh and the best way to start your Sunday is always with Caroline of course🤩

[@zfranco3107]

Can’t wait to do this tomorrow! Thank you Caroline 🤗 thank you for making the workouts fun!

[@rahulgyanani]

i lost 6 kgs in a month and a half just with your workout and the guide. thank you so much for the free workouts. i never thought i could loose weight at home

[@franberlin77]

Neither my joints nor my housemates love the usual bodyweight HIIT with a lot of hopping around. But this was simply *perfect* 😍😍😍 Using 6kg it was really sweaty from the beginning, while feeling strong, healthy and awesome throughout and after 🥰

[@alejasuecia]

I loveee this kind of HIIT because it is super demanding with the weights and at the same time I do not feel that pain in my knees because of the jumpings of course I like so much Caroline G variety and smart workouts 🥰😍

[@heathermitchell2275]

THIS IS NO JOKE FOLKS! It is an excellent full body workout and I loved it! I used 15lb weights on all exercises except for the partials and lateral raise combo and I used 12lbs on those. Hope you all rocked this!

[@matthewalmond4688]

Hi Heather...well done...great workout! Your weights are almost exactly the same as mine...8 and 6 kg! Have a lovely day! Matthew

[@heathermitchell2275]

@@matthewalmond4688 thank you so much Matthew! I am looking forward to another great week with Caroline this week! I just saw the schedule for the week and that gets me pumped up! Well done to you too!👊

[@euniceobi6477]

Hi Epic buddies, happy Sunday! Just doing a little something while we wait for another epic instalment. 💪🏾 Thank you Caroline 🥰for keeping us motivated and moving.Have a great day everyone wherever you are 🤗👋🏾

[@atadlish]

Crazy! almost 3 years after this one appeared & my first time doing it! it really checks the boxes: full body, strength-building w/ weights, solid rhythm, & so fun to see Caroline version 1.0! fun staple too that mixes cardio w/ push ups & squats! great session!❤😅😅😅🙏🌺

[@Tontanette]

Dumbbell HITT is my favorite. This format was brilliant. I enjoyed it. Thanks Caro! ❤️❤️

[@tonym7702]

Nothing beats routine for me, really appreciate you uploading this hiit & all these workouts Caroline. It’s a structure I’m really seeing & feeling the benefits of ! 💪🏼🔥

[@mireilleoyono4151]

This was once again a great full body workout . Lot of fun and sweaty as every Caroline HIIT sunday workout. Have a nice week everyone.

[@siberiasian]

I'm so glad I discovered your channel... Thank you, Caroline, you make me love working out and taking care of my body💚🖤

[@ritap13236]

I started my journey last March with Jessica Valant Pilates, then with Linda from Barlates body blitz and Caroline Girvan. These 3 ladies added so much to my life in so many ways than all I can say is that I'm grateful for it all 😊✨✨✨

[@jillianmcgregor7988]

Fab workout, changed the push up bits to squats with weights instead, great start to Sunday!

[@litmibimi]

I love how strong you look. Im so tired after housework and my job. Your video notifications always gave me a nudge. After a month of nudging Im finally doing this one.

[@melinda5610]

Woohoo! That is exciting..so glad you are giving this one a try Litmibimi!! I hope you enjoyed it! It was challenging but so much fun! I loved it!

[@msjannah1170]

Thanks for your amazingly fun and challenging workouts. They definitely test what we’re truly made of 🥺

[@mercymuteke2256]

Sunday HIIT was my Monday HIIT, holly molly I got HIIT by Caroline Girvan, what a workout. I feel energized and ready to start my week. I used my 5kg and 7kg. I love Dumb-bell HIIT workouts. Thank you soo much, Caroline, have a lovely week. ❤🏋️‍♀️

[@christineroberts1451]

Loved this HITT with weights! Looking forward to week ahead! Cheers everyone!

[@laurieshandley4420]

So happy you posted this. I can't imagine a Sunday morning without one of your HIIT workouts!

[@melinda5610]

Me either! Definitely a part of my normal Sunday routine now!

[@melinda5610]

That was FUN!! I absolutely loved that 💯%!😍🤩 I was hoping you would do a dumbbell HIIT today! I was so excited when I saw my notification!! Great workout! Loved the staple exercise. And honestly loved every exercise/combo you had us do😆😆! My arms and legs are spent! Yet another great start to my Sunday and my week! Thanks Caroline!😊 Have a great workout everyone!!

[@orsolyatimeabejanhegyes5356]

Hy Tomorow we will see what share Caroline .Im excited whats coming next .You done excellent this session .Me too loves this hiits mixt ,i know this level of hiit knows to do ewerybody 🙂Good night ,i hope we meet Tomorow?!

[@melinda5610]

@@orsolyatimeabejanhegyes5356 Hey Orsolya! Yes, I can't wait to see what Caroline has planned this week for us all. Glad you enjoyed the workout too! Enjoy your night! See you tomorrow!😊

[@kimoskam776]

You are right once again.....those hammer curls were tough! 💪🏻Happy Sunday!

[@katherinelee3170]

A magnificent sweat fest of epic proportions. Followed by The Crunch - what a great Sunday morning :) thank you x

[@CarolineGirvan]

Excellent Katherine!! Love ‘the crunch’ too!⭐️⭐️

[@dorothythompson2553]

Awesome workout. Pushup variation still a challenge. Thanks Caroline

[@alexandralane7690]

What an awesome surprise this one is another favourite loved it 🥰

[@matthewalmond4688]

Hi Alexandra...agreed...this was another brilliant HIIT session! Matthew

[@sophiedaulard1418]

Merci beaucoup Caroline pour cet entraînement. Belle journée 💪💪

[@arwab2158]

Good morning Caroline! I can’t wait to get HIITING! Push to tuck to squat is a humbled way to say MAKER! I love love love! See on the other side!

[@matthewalmond4688]

Hi Arwa...it’s another great one...you’ll love it! Yes the staple today is a sort of “mini maker”! Happy Sunday! Matthew

[@iamdevanshkalra]

Hi Arwa, this is a new favourite on my list. Loved it from the beginning till end. Enjoy ⭐️

[@arwab2158]

Thank you Caroline for this amazing session! Absolutely Loveed this! I always love dumbell HIITS, and this is an absolute facourite.. The staple exercise is really good! I went with 7.5 kg for most parts but some of the raises I went to 5 kgs.. Feel really good with this! Thank u!

[@arwab2158]

@@matthewalmond4688 yes I did! What a great way to start off the day! Enjoy the rest of your day!

[@arwab2158]

@@iamdevanshkalra completely agree!

[@mshalady]

Amazing! Don't think I've accomplished so much in 30 minutes than I have here! Brutal but so worth it! 👍🏼💖

[@matthewalmond4688]

Hi Marylynn...well done! That’s one of the great things about Caroline’s Workouts! The intensity means you pack a lot into a short time! Enjoy the rest of your day! Matthew

[@luislenoirstaraceverde2493]

This was amaizing. Just finished it and I'm really grateful for this hiit. You're a super Queen. Love 😍 🙏 Caroline. Have a good sweat everyone.

[@slott2827]

Wow, Caroline!! I really loved it!! ❤️Congratulations to all those who change the sofa for the mat!! Ax💞

[@lyss5268]

Friggen killer. Just what I needed to get out of my slump. Thank you.

[@soniadias8848]

Today I am resting. I enjoy very much the kettlebell kick ass💪 , I love to check what we have today. Thank you CG 🙏💪.

[@kassandra1718]

Wahou !! My first follow-along training with Caroline and I'm just super satisfy ! Really sweaty and I felt every exercise... Thank you Caroline keep going !

[@susanne6025]

a braid day during my rehab on sylt is something different. 😍 unfortunately I have no dumballs, but with a short and long 10 or 20 kg band it also went and it was a lot of fun, it was the right mix between strength - endurance 🙌 thank you dear Caroline and have a nice sunday

[@mihaelabraga9022]

I usually do not do the Sunday HIIT because of a bad knee, but this one was perfect. Thank you, Caroline. You are the best coach ❤️ And this is the best KZbin family🤗.

[@heatherpoletti6692]

Give it 100% you'll thank yourself! Absolutely fun fast challenging workout. Loved it!!

[@ingeborgmccarty1256]

Thanks Caroline for these incredibly fun and challenging workouts. I love diversity in my routine and usually switch to something new every month. Since you are always switching things up I am staying tuned everyday! Thanks for making this 56 year old body looking better than my 18 year old version. I am ready for Kauai!

[@heidipets1631]

OH no - the braids are on !! 🤪😎 great work as always - braids and all ! Loved it. Sweaty, quick and fun !

[@HeatherFaucett]

I didn’t realize today would be a new upload lol. I LOVED today’s HIIT almost as much as I loved the sound track. Girl you know how to whip us in shape !!!! This was everything I needed today!🥵🥰🥰🥰

[@melinda5610]

I loved today's HIIT too Heather..it was so much fun!

[@michelledesilva4701]

This was a great end to Kick Ass Kettle Bell week ‼️‼️Worked every muscle👏👏👏Thanks again CG‼️‼️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

[@antjesiwiec]

This is so great, had much efforts, much fun and good results, muscles are burning and in well shape!

[@Daniela-xg5lw]

Hi Caroline ,you are the best for me, thanks you❤️ kiss from Italy

[@emiliasieprawska8627]

Hii Caroline loved this workout really gave my best and im feeling great!Have a lovely Sunday❤

[@matthewalmond4688]

Hi Emilia...me too...I loved it! Matthew

[@subomi1861]

Great workout, Thanks Caroline. Getting geared for Epic Heat

[@JOGINDERSINGH-up2ir]

I am still doing epic 2 because I started late ( day 14). Tbvh, I was afraid to start. But Caroline posts all these people who are doing the program and that's where I got the inspiration to start. And yes, I don't regret it at all. Although I am excited for Epic heat, I know that I won't be done till then. But Epic 2 will make me strong enough to give epic heat my all. Best of luck to all fellow Girvaners for everything that you do👍👍👍

[@pamellamanasseh7733]

Happy Sunday, love my workout 🔥💯🥳

[@asmaamaataoui6776]

Caroline im shaking like, my body is on fiiiire, no matter someone's sports Level your workouts are always challenging ❤

[@ellieverett]

Can't wait to do this in the morn!

[@ceemitchie890]

I MISS CAROLINE😢.. I stopped at Day 28 of Epic 2 before my elbow strain came back. Had to scale down my workouts. Still working out but with very light weights just to maintain my fitness. Hopefully in 2 wks I'll be good to go to finish Epic 2 then off to Epic Heat. 😊🔥 Miss yah Caroline!

[@matthewalmond4688]

Hi Cee...so sorry to hear you are having problems with your elbow! I do hope you are soon fully recovered and able to give your all to epic heat! It must be very frustrating for you! Have a lovely Sunday! Matthew

[@orsolyatimeabejanhegyes5356]

Hy Cee Mitchie im done whit 5 kg dumbells and i feels enegough effectiv becos im doing faster ,i think you smashed this session ,i whis you had a Great workout and Best Day!!!

[@ceemitchie890]

@@matthewalmond4688 It is FRUSTRATING, Matthew. 😩😭. And I still get Caroline's notifications. 😆.. But as they say, you have to take two steps back so you can go forward.. 😊THANK YOU for your kind words, Matthew. Really appreciate it. 💕.. For now, I jog and walk for cardio. 😊

[@monikakaiser1643]

Hi Cee! I'm with you ... I experienced injuries in the past. It's soooo frustrating. My motto was: 'Giving up is not an option!'. Listen to your body, enjoy your cardio sessions. You don't lose muscles so quickly ... eat enough calories (and lean protein). All the best! Get well soon!😊

[@ceemitchie890]

@@monikakaiser1643 Thank You, Monika! 🤗

[@aknowlton4901]

Thank you Caroline for another great video! You are such a blessing for alot of people. Definitely making this world a better place!

[@joychristinemarete7656]

Woke up today and wasn't sure what I was in the mood for then I saw Caroline posted 20hrs ago! Went with this and it was an awesome workout. CRUSHED IT!