No Burpees, No Equipment: 30-Min Full Body HIIT (Every Fitness Level)

30 minutes, no equipment, 8 circuits. We go base, build, all out, done in our fan favorite time drop format. So it gets faster as we go. Let's see if you can keep up and stick with me because circuit 4 is gonna humble us all. If you love at-home workouts, hit subscribe to my YouTube channel, or if you want more structured workout programming, train with me inside the Nourish Move Love app. All the details are linked in the description below. All right team, we've got a fun full body HIIT circuit coming at you. I'm Lindsey Bomgren of Nourish Move Love, and today I'm joined by the amazing Carol Caroline. Hello. She'll be offering low impact modification. So feel free to follow along with Caroline or take it up a notch with me. All you're gonna need today is just your body weight. We've got a fun full body workout done in 8 HIIT circuits. You got 3 moves per circuit. We go base, then we go build, and then we go all out HIIT. The good news is as the work intensifies, the work time drops. So it's 40, 10, 30, 10, 20, 10. Your all out move is only 20 seconds of work. Make it count. You're only gonna do each exercise once. It's no repeats, no equipment. Let's get this party started with a warmup. Are you ready? I'm ready. I love a time drop. Love a good time drop. All right, here we go. Standing feet hip width distance apart. Go ahead and just flap those wings. Get a little bit warm. Nice. Give me a big inhale, reach up. Exhale, hands are gonna come behind the head. You're gonna give me a good morning. So breaking at the hips, reach for opposite toe, come back to center. Stand up. So do it again. Hinge, right hand reaches left toe, center, come up. Adding a little rotation at the bottom, rotating through that ball and socket hip joint. Hinge, reach across the body, stand up. Do it again. Hinge, reach across the body, stand up. There's a soft bend in the knees. As you push your hips back, think about lengthening through the hamstring, the back of the leg. One more each way. Reach to the right. Stand up. Do it again. Reach to the left. Stand up. Let's warm up the calves and ankles if you want to get jumpy today. So you're going to go outer edge of the foot, calf raise, toe raise, outer edge of the foot, heels up, toes up. Nice. Warming up the calves, the ankles, the soleus, the Achilles, all that stuff that's happening at the bottom of our legs, getting it nice and warm so you can get explosive and leave the ground today if you choose. One more right here. Toe raise. Nice. We're gonna go for squats, but we're gonna add a knee drive. Squat, drive right. Squat, drive left. Squat, drive. Driving that knee up, activating that hip flexor, engaging that core. Nice. Exhale, push away, drive. Exhale, push away, drive. You'll have the option today to scale this workout to your level. Choose your level and get after it, right? I'm asking for 40 seconds, then 30 seconds, then 20 seconds. Of hard work. The rest time today is really, really short. Rachel wasn't here to vouch for us. We got only 10 seconds of rest between moves. 2 more here to the left. Nice. To the right. Now we're going to give me a lunge. You're going to go right foot forward, left leg back. All right. So give me a lunge and then you're actually going to— let's actually do the pendulum lunge. Let's show them what they're going to do. Right leg stays, left leg goes to the front, to the back. You're going to see this move in today's workout. We'll show it to you now. To the front, to the back. It's like a step-through lunge. To the front, to the back. So the right leg stays connected to the ground. The workload shifts. Workload is here. Now workload is here. Front leg is always doing the majority of the work. Nice. One more. Let's hold right leg forward, left leg back. Hold here. Option, add a calf raise. Option, tiny hop, tiny hop. You're gonna see this later today. Get excited for 3, 2, 1. Stand up. Little calf raises here. Just calf raise, calf raise, calf raise. Option stay here. Option you give me tiny jumps, tiny jumps, tiny jumps for 4, 3, 2, 1. Same thing, other side. Left leg stays planted. Right leg goes to the front, to the back. Step through lunge to the front, to the back. Front leg does the work. Front leg does the work. Here we go. Push off that front foot, drive up through that front heel. Push off the front foot, drive up. One more, one more. Nice. Hold your lunge, hold your lunge. Left foot forward, right foot back. Tiny hops or calf raises. Nice. Give me 4, 3, 2, 1. Bring it up. High knees, high knees, high knees, high knees, high knees. Run it up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Lateral lunges. Let's hit both sides. So hit right, now hit left, hit left, sitting back into that hip, driving off that bent knee. Nice. We're going to move in all planes today. This is a very athletic full body HIIT workout. Nice. One more each way. Hit left. Nice work. Hit right. Big inhale, reach up. Exhale, fold. Hands plant, hit the mat, step back, high plank, high plank. Hold it here. Take a wide base with your feet. You can be on your knees or your toes. Shoulder tap, opposite hand, opposite shoulder. Hips don't swivel. Give me 8, 7, 6. You got it. 5, 4, 3, 2, 1. 2 push-ups, knees or toes. Down, up, down, up. Right foot set, right foot outside right hand. Easy twist. Oh, big inhale here. Big exhale as you drop your elbow down towards your calf, your foot, your ankle, the mat. Plant the right hand, step back, left foot outside, left hand open. Big inhale, big exhale, drop that elbow, open those hips. Let's do it again, let's do it again. Step back, right foot outside, right hand. Big inhale, big exhale, drop the elbow, open those hips. Better squats, better lunges happen right here, guys. Open those hips, big inhale, rotate, gaze follows. Big exhale, nice work. There it is. Here we go. Push back down dog. Pedal the feet, pedal the heels, knees drop to the mat. Cat cow, drop the belly, lift the chin, reverse it, roll that spine. Nice. Caroline's going to stay right here in tabletop, a little bird dog action. I'm going belly down. If it's available to you, prone back fly, lift up and down. Arms are 90 degrees, pulling the shoulder blades together and down as you lift off that mat. Nice work. You're here for 3, 2, 1. Plant, get yourself up to a standing position. We finish with some lateral bounds before we jump in. Hit right, hit left, hit right, hit left. You've got 4, 3, 2, 1. Recover. You ready? Yes. Grab a quick sip of water. You're gonna just need a water and a towel for today's workout to wipe off that sweat. We're jumping in. Circuit 1, no repeats. Base, build, all out. 40 seconds on, 30 seconds 20 seconds on, 10 seconds between every move. It's gonna be fast and furious. Are you ready? Let's do it. All right, base, good old calf raise. Really gonna warm up those calves and ankles before we get jumpy. 40 seconds of calf raises in 3, 2, let's go. 40 seconds here, lifting your heels off the mat. Circuit 1's just getting us started, starting to warm up that engine, right? Woo! Hold, squeeze at the top, lower with control. If you want a little bit extra, you could always do this on the bottom stair of a staircase. You could let the heels drop below. The greater the range of motion, the harder the exercise. So when we're using our body weight, we're striving for control and range of motion. Control, power, range of motion. The greater the range of motion, the harder it is. You're taking that muscle and that joint through a full range of motion. We want to do that. All right, you're here for 5, 4, 3, 2, 1. Rest for 10, and then you're going to go into jump rope high knees right here. Running jump rope if you're with me. High knees with Caroline. You can do high knees, you can march, you can run. You're there in 3, 2, let's go. 30 seconds, 30 seconds right here. Come on, you grab a jump rope if you got one. Nice work, nice work. Get those knees up. Woo! Add those arms. Come on, you're just running it out. Gotta get some solid steps in today too. It's gonna raise that heart rate. Bodyweight HIIT. Love doing this workout when you're on the go, you don't have access to equipment, you're traveling, do it absolutely anywhere. Nice work, nice work. 10 seconds here. We're gonna get jumpy for the last 20 seconds. Get ready to get explosive in 3, 2, rest, recover for 10. 2 small jumps, 1 big jump. Modification, calf raises. 1, 2, 3 is big. 1, 2, 3 is big. In 3, 2, let's go. 1, 2, 3 is big. 1, 2, 3 is big. 1, 2, 3. Woo! Pogo jumps. So good for joint health. Woo! Nice work, guys. Jump. Nice work. Strong calves. Woo! Strong legs. Explosive power for 3, 2, 1 more big jump. Rest, recover. Circuit 2, squat with a toe touch. Hit right, stand in 3, 2, let's go. Hit right toe, stand, left toe. Basic squat, adding a reach across the body. Nice work. Chance to catch your breath. This is your base move. You're here for 40 seconds. 40 seconds on, you get 10 seconds to recover. Nice work. Woo! Catch that breath. Think about sitting your tailbone back between your heels, pressing your feet into the ground to stand you tall. In the warmup, we did a squat with a knee drive. That's where you go next. Nice work. Finish here. You got 5. 4, 3, 2, walk it off. 10 seconds. Squat knee driver, add a crunch. Squat, drive, squat, drive. Remember, this is power. This is power. How do you add power? Boom. That is power. You're there in 3, 2, let's go. Squat crunch, add some power. Crunch, transfer the weight. Nice. To your standing leg and drive. Drive. 30 seconds here. And some core is built in. Woo! Yeah, build in that core. Nice work. From here, we're going to pick it up for the last 20 seconds. You have the option to go to a squat jump. We're going to do that same move we did for base, alternating toe touch. Option calf raise or squat jump. You're there in 3, 2. Recover for 10. Walk it off. Here's your big move. Touch the toe. Explode, hit, up, hit. It's 20 seconds in 3, 2, let's go. Up. Come on. You can do anything for 20 seconds. Yes, you can. You can do squat jumps for 20 seconds. Come on, explode up. Feel that big, beautiful heart pounding inside your chest. You are so lucky to have a healthy heart, healthy legs, healthy body right here for 3, 2, recover. Holy bananas, it's getting hard. Lateral lunges in 3, to your right in 2. Let's go, lateral lunge, stand up, lateral lunge. Catch your breath. We are going fast and furious. We're gonna do this circuit twice. You can do it all on the right leg first, we'll do the left leg second. So you're only repeating the moves that are single-sided. Okay, trying to do my best to stick to this timer, you guys. These rests are short. I'll give you a slightly longer break after the next circuit. How about that? Here we go. Sitting back into that hip, driving off that bent knee. You got 10 more seconds here. We're gonna do a lateral lunge with 2 high knees next. That's our power. Finish strong here for 3, 2, recover for 10. Now you stay on this right leg. Hit, 1, 2. Hit, 1, 2. You're there in 3, 2, let's go. Hit right, 1, 2. Hit right, 1, 2. You got it. Hit right, drive, drive. This is your power. This is your addition. 30 seconds. Add a little intensity. Before we add all out for 20 seconds next. Come on, drive, drive. Make those drives quick. Make them clean. Drive, drive. Come on, get those knees up. You got this. 5, 4, 3, 2, drive, drive. You're out. Skaters, skaters, giant step right. Hit, hit, hit in 3, 2. Let's go, 20 seconds. Hit, hit, hit. You got it. Come on, 20 seconds. Side to side. Boom, boom, boom. Come on, you can do anything for 20 seconds. Yes, you can. Then we repeat this circuit. Lateral lunges to your left. Come on, team, push right here for 5, 4, 3, 2. Recover, walk it off. Lateral lunges left. Breathe. You're there in 3. Hit left in 2. Let's go. Hit left. 40 seconds. Catch your breath, right? Nice work. Woo. Not using weights. Okay. Using just our body weight. That heart rate's still going to stay high, but the resistance with each load or each move is not as heavy, right? Okay. So try to use your own explosive power on this next move with the knee drives. Okay. Whether you were an athlete, whether you want to be an athlete, this next move is going to look very strong and athletic from you. Say yes. Say yes. I'm going to be so strong and athletic in this next move. Yes. You're here for 3, 2. Give me one more lateral lunge. We add those two high knees. One, two. 1, 2, like tire runs. Make it clean. Hit left in 3, 2, hit left, drive, 1, 2, hit left, drive, 1, 2. Come on. Nice. Some recent studies have come out about how women think about themselves. Women who view themselves as athletic, self-esteem, confidence way higher because you view your body as what it can do. That's why we talk about setting progress goals here. What can your body do? Do you want to do push-ups, pull-ups, sprints? What can you do right here for 3, 2, recover. Instead of skaters, we're going to do lateral shuffles this time. Shuffle, shuffle, hit, shuffle, shuffle, hit. Giant step right, push left in 3, 2, let's go. Shuffle, shuffle, hit, shuffle, shuffle, hit. Come on, light on the toes, fast on the feet. Moving right here. Nice work. Side to side. Woo! Yes, yes. Come on. Nice. We're going to train front to back next. Train side to side now so you can train front to back next. Hit all planes for 3, 2, 1, break. Woo! Okay. Get through this next circuit, then you'll get a longer water break. Ah, okay. I lost the timer. I need 10 more seconds. Front back lunges, front back lunges. Right leg stays, left leg moves. Left leg to the front, to the back. In 3, 2, 40 seconds. To the front, to the back, to the front. You know, we have people training with us inside the Nourish Move Love app now, and they love that there's no ads like there is on YouTube, but This might be a workout I want a longer ad. Where's the, where's the pause button? These 10-second rests, woo, spicy. Remember, you're driving off that front foot. Left foot here, right foot here. Left foot here, right foot here. 10 seconds. Then you're gonna hold that lunge and you're gonna give me that isometric little hop in 3, 2, 1, right leg stays forward, left leg goes back. Calf raise with your front leg or tiny hops in 3, 2, let's go. It's 30 seconds. You can do anything for 30 seconds. Yes, you can dial in right here. Tiny hops, leaving that ground. Woo! Tiny hops right here. Come on, use those strong legs you have. Come on, so strong right here. What would it look like if I said 10 more seconds? Yes, you can. Yeah, it gets more intense from here. Can you believe it? Woo! Lunge jumps in 3, 2, 1. Rest for 10. You said in the intro it was gonna be tough. I said circuit 4 was humbling. Ready to be humbled? Lunge jumps or ski runs in 3, 2, 20 seconds. Switch, switch, switch, switch. Yes, come on. Woo! Stick with me. You got this. Dig deep right here. Final 10. Yes, push. 5, 4, 3, 2, 1. More. Holy bananas. Did it. Do it on the other leg and then I'm going to give you a longer water break. I promise. Left leg stays, right leg moves. In 3, 2, go! To the front, to the back. I feel like this is a great move if you're working on your front lunges. Yeah, front lunges are hard. In a little bit of reverse lunge, so it's not as much power on that front knee. That is so true. Front lunges are a little bit harder, a little bit more stress on that knee. They don't feel good for you, Just give me a good standard reverse lunge here. Holy, think of bananas. We got this team. Catch your breath. I'm ready to shake it out. You got 10 seconds here. 10 seconds. My quads at the top of your thighs. Do you feel your quads? Your quads should be on fire. 3, 2, rest. Left leg forward, right leg back. Tiny hops or calf raises. About to get spicy in here in 3, 2, let's go. Tiny hops, tiny hops. Catch your breath. Come on. Yes, you can. You're not going to do lunge jumps. You do lunge drops next. Holy bananas. Legs are on fire. Who said bodyweight training isn't hard? 10 seconds. Get mentally tough right here. Buy in, dig deep. Final 5, 4, 3, 2, 1. Ah, lunge drops. Right together, left together. 3, 2, let's go. Final 20. You're working for a water break. It's on the other side of this 20 seconds. Yes team, we got this! Stronger together. 10 more seconds, push, bring it home. 5, 4, 3, 2, 1. You did it! Never underestimate a bodyweight workout, I swear. Bodyweight can be so much harder sometimes. Water break. I'm seeing stars. My heart rate is up. My legs feel really tight right now. This is where hydration really matters, you guys. I always add half a packet of Element Electrolytes to my water bottle before every workout, but especially before HIIT workouts like this. Because we are sweating. Woo! I can tell that I need the electrolytes today, and especially because they're the driving force behind energy production in our cells, our nerves, our muscles. So when you're sweating like this, when you're pushing yourself to the limit, you need electrolytes in your water bottle. I love how easy Element Electrolytes make it, giving me everything I need in a tiny packet. Sodium, potassium, magnesium, Nothing I don't like, no sugar or artificial sweeteners. Just everything I need and I can feel good about. It's that tiny habit that makes a big difference in my workouts, my sustained energy all day long. And here's the deal, LMNT is going to let you try a sample pack of their electrolytes with purchase. So if you want to try my favorite electrolytes, I want you to click the link in the description below and you're going to get a free sample pack with purchase. All right, I am— I've got lemonade salt in my bottle. What do you got? Citrus salt, my favorite. But lemonade is very good. Lemonade salt. Pick your flavor, add it to your cart, and get a free sample pack so you can try all the flavors and see what's your favorite. Link in the description below. All right, you guys, we're jumping back in. Circuit 5, it is Circuit 5. Water down, let's go! Circuit 5. You got a single leg deadlift. We're going to test that balance. Are you ready? Standing on the right leg, 40 seconds is going to be a single or staggered deadlift. It looks like this. Single leg deadlift, stand up. Option, add a crunch. Single leg deadlift with crunch. This is your base move for 40 seconds. We're there in 3, 2, let's go. Thank goodness for that longer water break. I don't know if I could do this with my heart rate hot right now. We're going to test balance and coordination. Find that focal point on the ground. Soft bend in that standing right leg. Nice work. Stand up. Can you take left hand outside right toe? Now can you take right elbow to left knee? Yeah. Working across that midline. So functional right here. So good for balance, coordination, physical and brain health. All right here. Don't worry, we're going to pick it up a notch for our 30-second power move in 5, 4, 3, 2, and recover. All right, I want you to get really loaded in this right leg, nice and low. You're going to run and run and run. Pump those arms in 3, 2, let's go, let's go. Run, run, drive that knee, add some power. Bigger the arms, higher the heart rate. Low impact power, low impact power push right here. It's 30 seconds. Yes, you can. How low can you get in that standing right leg? This glute should be on fire. Drop an inch, drive that knee. Let's go. Come on. Woo! Nice work, team. Bring it home. Final 10, 9, run it out, run it out. Make it big right here. Woo! Final 5, 4, 3, 2, 1. Stand up, shake it out. This glute and this leg should be on fire. Right leg's gonna stay. Single leg front back hops. There's a line on the ground. Jump over it in 3, 2. Let's go. I'm going single leg. Caroline's got a double leg. Pick your level. Pick your level. Woo! Front back, front back. Let's go. Up, up, up. 10 more seconds. Come on. Single leg agility right here. Repeat on the other side in 3, 2, 1, go. Rest for 10. Left leg on the mat. Single leg deadlift and crunch, 40 seconds in 3, 2, go. Find that balance, find that stability, find your breath. Soft bend in the standing leg, drive the knee across the body. Woo, little tap right there. I always say every time we tap We got a push-up. I got one extra push-up at the end of this workout. Come on, challenge. Can you take right hand outside left toe, left elbow right knee, across the midline here, across the midline here? Get really focused. You got it. Single leg runners in 5, 4, 3, 2, Single leg runners. I got 2 push-ups because I did 2 taps. 1, 2, single leg runners, left leg forward, run it out in 3, 2. Let's go, let's go. You know, I love fitness because part of it is just honesty, accountability with yourself. There's no cheating yourself. If I didn't want to do those push-ups, I didn't have to, but I know it's going to make me better. It's going to make me stronger, right? That's what you're here for. Come on, drive that knee. Woo! Sometimes you gotta look at yourself in the mirror and get really honest, right? There is no cheating in fitness. You gotta show up and put in the reps. For 3, 2, you're done. Walk it off. Left leg, single leg, front, back, double leg. Caroline, go side to side this time. Side to side in 3, 2, let's go. Up, up. Nice work, team. Find that line on the floor, up and over. Pick your level today, get after it. Nice work. Good news is you're down on the mat after this. 3, 2, rest. Water break. Push-ups. Who's ready for push-ups? I'm gonna give you 5 extra seconds to breathe because push-ups are hard. They're harder when your heart rate's high. Take it from your knees, take it from your toes. We've got push-ups for 40 seconds. You're there. Big breath in through the nose, out through the mouth. 3, 2, 40 seconds of push-ups. Lead with that chest. No floppy necks. Inhale down, exhale, push that ground away. Straight line from head to toe. Elbows are falling back towards the body, not out to the side. Imagine the ground is a big semi-truck and you are trying to push it, right? Use your leverage. Be kind to your shoulders. Elbows fall back towards the body. You can do anything for 40 seconds. Are you glad this is no repeat? You do this circuit once and you are done with push-ups. Come on, fight for it! You have 5, 4, 3, 2, and recover. All right, you stick on push-ups, but you add 2 shoulder taps in between for 30 seconds. 1 push-up, 2 taps. In 3, 2, let's go! Push-up Tap, tap, push-up, tap, tap. You got this, team. Push-up, tap, tap. This was your way of sneaking in more push-ups for us. It was, and it is spicy. I am fighting for these reps. The good news is normally after push-ups it's burpees. Not today. No burpees today, guys. Fight for it. 4, 3, 2, rest. Ah, it's mountain climbers. High knees or climbers? High knees or climbers? 20 seconds in 3, 2, let's go! Climb that mountain, drive those knees, butts are low. Whoo! You can do anything for 20 seconds. Yes, you can. Final 10. 9, 8, you got this, keep fighting, 4, 3, 2, rest. Holy bananas, we're actually gonna stay on the mat. Caroline's gonna stay standing, I'm on my belly. Prone back flies, 40 seconds in 3, 2, lift, squeeze. Just upper back is lifting, legs are staying on the ground. Arms are bent at 90 degrees. Catch your breath. Squeezing shoulder blades, pull together and down. Active lats, active back. 40 seconds. Bodyweight strengthening, hitting a little bit more upper body. We crushed those legs in the beginning, now it's time to put those arms to work. 10 seconds. 10 seconds. We're gonna move on to swimmers. We're gonna add those legs in 5, 4, 3, 2, and recover. Arms go long. Caroline comes down for bird dog. If you're with me, opposite arm and leg. Lift, lift. 30 seconds in 3, 2, let's go. Lift, lift, lift. Opposite arm and leg. Lift, lift. Nice. Should feel this in both your upper and your lower back. If you spend a lot of time at a desk or a computer like me, so good right here building strong backs. 10 more seconds. Your power move is gonna be spicy but in a different way. 3, 2, recover there. Okay, you're gonna find this beast hold. Tuck your toes, knees lift off the mat. Option A, hold here. Option B, join me and I'll show you. 3, 2, lift, hold. 20 seconds. Option A, hold here. Option B, lift opposite arm and leg off the mat and hold, hold. We're gonna switch. You're doing each side. 10 seconds. Oh, you feel the shake? Switch sides, switch sides. Holy stinking bananas. Always a new way to challenge you for 3, 2, 1. Oh, that's spicy. All right, what do we got? Final circuit, circuit 8. We do it twice. Circuit 8, we do it twice. You're on your side, gonna finish with some triceps and core. You ready? I don't know. Who did our tricep workout? Do you remember the sideline tricep press? Here we go, give me your left arm, plant it by your chest. Right arm comes to left shoulder. You should be sweaty here, right? You're pushing up off the mat. Put your hand on your tricep. That's what's working right here. The back of your arm. That's what's working. 40-second tricep press in 3, 2, let's go. If you don't like this, you can give me tricep dips on a bench, on a chair, or just give me some good old crunches. Woo. We're hitting our triceps, back of the arm, using just your body weight. Holy bananas, the move is harder than it looks, isn't it? It's harder than it looks. You can put your hand on your shoulder, but I kind of like putting my hand on my tricep. I like to feel the muscle that's working. Make that mind-muscle connection easier by putting your hand on the muscle that's working. My hair is so sweaty right now. 10 seconds. We got sweaty today. I love a good workout. Woo! Earned every second of it. For 3, 2, and 1. Triceps on fire. Stay here. Right arm on the ground. Clamshell lift-offs. Clamshell lift-offs in 3, 2, let's go. Lift and lower. Side plank lift-off. Option to add this top leg. Lift, working this hip. Obliques and hips. Obliques and hips. Let's go, lift off! Whoo! This is your power move for 30 seconds. Whoo! Nice work, team! We're gonna finish 20 seconds of abs. Whoo! You got a V-up or a half crunch, side oblique crunches. In 5, 4, 3, 2, rest. Here we go, full V-up, hand to toe. Hit those obliques. We go 20 seconds in 3, 2, let's go! Pick your level. Side crunch is also an option. Come on! I think this is a, a workout I'm gonna come back to frequently this summer on the road. I love it! Everything's on fire. Last circuit, guys, come on, bring it home for 5, 4, 3, 2 And 1. I'm so grateful for that time drop. Whoo! You ready? 40 seconds. Tricep press, other side in 3, 2. Let's go. Push up. Nice work. You got it. Right hand is pushing you off that mat. Whoo! Strong triceps. Body weight is so challenging. Last circuit, guys. This is it. Work for it. You versus you. I am feeling it. Comment below if you've ever done the tricep workout. We might be here again. Here we are. Push-up for 5, 4, 3, 2, 1. Clamshell lift-offs. Here we go. You're there in 3, 2, let's go, lift. The good news is about the last circuit is you can see the light, right? We're almost there. 30 seconds here, 20 seconds of V-ups, and you crush today's 35-minute full body HIIT. So stinking proud of you guys. Way to show up and put in the work today. Yes, team! Final 10, let's go! 10 seconds. Feel those glutes, obliques. Woo! Power up right here for 3, 2, 1. V-ups, bring it home. Last 20 seconds. There's no bonus round. This is it. 3, 2, let's go. Lift, lift. Yes team, up! Nice work, you've got this team. Finish strong, finish strong. All the way up, lower with control. Come on, right here, finish this workout, make yourself proud. You're done in 3, 2, 1. Holy bananas, full body hit! We stay on the mat, we go big long body stretch. To stretch it out. Arms overhead, legs long. Big inhale through the nose, big open mouth exhale. Knees pull to the chest, right leg stays, left leg goes long. Give it a hug, take it out towards your armpit, open the hip, send the leg long. Option to walk up, roll out the ankle. Now you're going to take this right leg Cross it over your left knee. Thread the needle. Outer glutes got a workout today. Let's give them some love and stretch. Pull that knee towards your chest. Feel that outer right glute release. Nice. If it feels good for you, drop your legs over to the side. Keep shoulders connected to the mat. Oh, that feels good for the outer glutes too. Ooh, nice work. Team, send it long again. This time, left knee to chest, hug it, take it towards the left armpit. Nice. Bring it back to center, send the leg long. Option to roll that ankle, walk up the leg. Left ankle crosses right knee, thread that needle, pull the knee in, release that outer glute. Feels so good. So proud of you for showing up and putting in the work today. Way to go, team! Drop those legs over to the side if you're able. Keep those shoulders connected. Oh, that felt so good! So, so proud of you. Roll yourself up to a seated position. One last stretch. Fingertips face your booty, heels drive into the mat. Lift off, open the shoulders, the chest. Let your neck hang heavy. Way forward and back. Stretch into those shoulders. Nice work, team. Sit your booty down. You did it. Way to go. High fives to you at home. Love to see you back on the mat soon. If you want more of my at-home workouts built into structured monthly workout programs, check out the Nourish Move Love app by scanning this QR code here. Love to see you inside the app. Otherwise, join me for a 2-week strength challenge in this playlist right here. Have a great day.