Uploaded January 2020 | Updated September 2026, 8 hours ago

---

Happy New Year my workout buddies :) I've been loving the 30 min workouts lately. Seems like just the right length for me now. Hope you all like it!

If you like my free workouts and want to leave me a tip, you can PayPal me - christinesalus@gmail.com :)

If you want to follow a structured 15 Week HIIT program (minimal equipment needed), you can check out my HIITcamp program here: christinesalus.com/get-hiitcamp-special-offer

The BLACK grippy cloth band that I use in my videos is here: amazon.com/ideas/amzn1.account.AGU3OKUKXRLAZPNSJVYSKQPZQFHQ/34JDTEGTWFQGB?ref=exp_idea_aff_vl_influencer-8560b8d2

Workout Breakdown: (All intervals are 45:15)

Warmup
1) Easy Jacks
2) cossack squats
3) glute bridge
4) bird-dog
5) Down dog into low lunge and twist
6) prisoner squat jumping jacks

Upper Body HIIT (repeat 2x)
1) plank row (right)
2) plank hop and bicep curl
3) tripple tricep pushup burpees
4) arch body hold
5) plank row (left)
6) Front raise, lateral raise

Lower Body HIIT (repeat 2x)
1) curtsy lunge, side squat (right)
2) easy bridge banded abductions
3) curtsy lunge side squat (left)
4) 1.5 RDLs
5) alternating front lunges
6) weighted glute bridge