Insane Total Body HIIT Workout // 40 Exercises in 40 Minutes

Insane Total Body HIIT Workout // 40 Exercises in 40 Minutes is the first workout of Heather Robertson‘s that I’ve done that uses dumbbells. It is a total body strength + cardio workout. I’m not sure if I would call it insane, but I would definitely call it excellent! There is no boredom in this workout. As the title indicates, you are doing 40 different exercises and no exercise is repeated. There are plyometrics in this workout so it is not low impact. According to my FitBit I burned nearly 400 calories in 52 minutes and I was in my peak heart rate 19 minutes of the workout, so it is very metabolic. I love strength workouts that give me cardio, too.

The workout is structured in intervals: 45 second of work followed by 15 seconds of rest. The actual workout time is broken down into four 10 minute circuits made up of 10 exercises. Between each 10 minute circuit you get a 20 second water break. In this workout Heather actually does voice overs, but only during the warm up and stretch. Just like in her other workouts, you only get music during the actual workout. There is a counter in the bottom right hand corner of the screen, counting down your interval. During the 15 second recovery between exercises, the next exercise is featured in a rectangle in the upper right hand corner of the screen along with a clock, counting down the 15 seconds.

I love the way Heather sets her workouts up visually and the timed aspect. Those 15 second recoveries that also show you a preview of what’s coming not only give you a chance to quickly wipe away the sweat and/or get a drink of water, but also you can choose your weight for the next exercise and record what weight you just used in the previous exercise. Obviously you cannot do all of those things in 15 seconds, but the preview lets you pick and choose. If it’s a strength exercise then I chose/recorded weights. If it is a cardio or bodyweight exercise then I wiped away the sweat and got water. It really is perfect. Plus, Heather’s form is not only perfect but she does not rush through any exercise. Her pace is controlled enough that you can challenge yourself with heavier weights. Of course, 45 seconds is a long time for certain exercises. For example, I was able to do 20 bent over back rows in 45 seconds, so chose your weights accordingly. But other exercises you cannot get out as many reps so you can lift heavier.

Insane Total Body HIIT Workout // 40 Exercises in 40 Minutes is 52:30 minutes; 1 minute intro, 5 minute warm up and 5:30 minute stretch. Equipment: light, medium and heavy dumbbells. Heather uses 5 pounds, 10 pounds and 25 pound dumbbells. The weights listed below are what I used. I think I can lift heavier on some of the exercises when I return to this workout. Each exercise is done for 45 second with 15 seconds of rest between each exercise. After every 10 exercises you get a 20 second water break.

  1. Goblet Squat (one 30# DB)
  2. Mountain climber
  3. Double swing (squat and when you stand, swing DBs overhead–the swing is slow and controlled) (10# DBs)
  4. T Push Ups (do one push up, rotate into side plank, reaching top arm to ceiling, alternate sides with a push up between each side plank)
  5. Lunge + Curl (alternating rear lunges with a bicep curl at the bottom of the lunge) (12# DBs)
  6. Renegade Rows (20# DBs)
  7. High Pull (straight leg deadlift into upright row) (12# DBs)
  8. Bicycle Crunch
  9. Shadow Box (alternating front punches holding light DBs) (5# DBs)
  10. Jump Squat
  11. Shoulder Taps (in straight arm plank, alternate tapping hand to opposite shoulder)
  12. Push Press (Arnold press with a squat) (12# DBs)
  13. In + Out Curls (alternate traditional bicep curls with wide bicep curls) (12# DBs)
  14. Full burpees (that means a push up at the bottom of the burpee!)
  15. Toe Touch (lay on back holding one DB in both hands with arms/DB extended to the ceiling and both legs extended straight to ceiling, crunch upper body and reach DB toward feet then lower straight legs until they are a few inches off the floor) (one 10# DB)
  16. Sumo Squat (one 30# DB)
  17. Alternating Tricep Kickbacks (8# DBs)
  18. Curtsy Press (alternating curtsy lunges with overhead press between each lunge) (10# DBs)
  19. Alternating Single Leg Deadlifts (15# DBs)
  20. High Knee Run
  21. Side Shuffle (remain in partial squat and shuffle 2 wide steps side to side)
  22. Squat + Curl (with legs wide, squat and while in squat do one double arm bicep curl) (12# DBs)
  23. Bear Plank (start on all 4s then raise knees a few inches off the floor–on hands and toes–and hold this position the entire 45 seconds)
  24. L-Raise (raise one arm/DB straight to front while other arm/DB raises straight to side, alternate) (5# DBs)
  25. Pop Squat (squat jacks, tapping one hand to ground while in squat)
  26. Overhead Tricep Extensions (one 20# DB)
  27. Plank Toe Taps (in straight arm plank, alternate tapping toe out to side)
  28. Lateral Speed Skaters
  29. Glute Bridge (lay on back, knees bent and heels pressed into mat, place one heavy DB on hips and raise and lower hips) (one 30# DB)
  30. Lunge Jacks (alternating reverse lunges with a weighted jack between each lunge–for weighted jack, press DB overhead) (one 10# DB)
  31. Reverse Tucks (reverse crunches, pushing legs past head at top of crunch and at bottom extending legs straight a few inches off the ground)
  32. Squat & Punch (squat and when you stand do one weighted punch, alternate sides) (5# DBs)
  33. Broad jumps
  34. Ankle Taps (start in straight arm plank, push back into down dog while tapping one hand to opposite ankle, return to plank, alternate sides)
  35. Alternating side lunges (one 20# DB)
  36. Bent Over Rows (18# DBs)
  37. Jumping Jacks
  38. T Raise Combo (straight arm front raise, at top of raise, open arms out into a T, bring arms/DBs back in front of you then lower) (5# DBs)
  39. Push backs (do one push up then push hips back to heels, keeping knees raised off ground)
  40. Lean + Hop (lateral leap + one hop, alternate sides)

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

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