Full Body HIIT Workout // Strength + Cardio

Full Body HIIT Workout // Strength + Cardio is another excellent workout from Heather Robertson. What a find! I love this woman’s workouts! Now her workouts are all I want to do. They are perfect. At least, they feel perfect for me at this time in my life. And I love that this workout is a full hour, is total body strength + cardio, and includes an excellent warm up and stretch. The structure of this workout is 3 circuits. Each circuit has 8 exercises and is repeated once. Each circuit contains both cardio and strength exercises. The first circuit is lower body exercises. The second circuit is upper/total body exercises and the 3rd circuit is core exercises. As already mentioned, all 3 circuits also contain cardio. Each exercise is done for 40 seconds then you get 20 seconds of recovery. After repeating a circuit you get 30 seconds of recovery before you start the next circuit.

Heather does voice overs for the warm up and the stretch but the remainder of the workout is only (really good) music. There is a counter in the bottom right hand corner of the screen, counting down your interval. During the 20 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 20 seconds.

Full Body HIIT Workout // Strength + Cardio is 60:30 minutes; 50 second intro, 4:30 minute warm up, 7 minute stretch,and the last 30 seconds is Heather talking. Equipment: dumbbells (Heather is using one 25 pound dumbbell, a medium set of dumbbells and a light set of dumbbells). The weights listed below are what I used.

  1. Goblet Squat (one 35# DB)
  2. Stationary Lunge holding DB at shoulder (one 20# DB)
  3. Repeat #2 on other leg
  4. Straight Leg Deadlift (one 45# DB)
  5. Jump Squat
  6. Glute Bridge (raise and lower hips with DB on hips) (one 30# DB)
  7. Sumo Pulse Squat (one 35# DB)
  8. Spot Sprint (fast run in place)
  9. Repeat #1-8
  10. 30 second break
  11. Renegade Rows (20# DBs)
  12. Squat Curl + Overhead Press (13# DBs)
  13. One Arm Swing (one 15# DB)
  14. Repeat #13 on other arm
  15. Shadow Box (5# DBs)
  16. Walking Plank (straight arm plank to elbow plank)
  17. Bent Over Wide Rows, alternate arms (15# DBs)
  18. Full Burpees (with a push up at the bottom)
  19. Repeat #11-18
  20. 30 second break
  21. Bicycle Crunch
  22. Jumping Jacks
  23. Reverse Crunches (bring knees into chest then push legs out straight so they are a few inches off the floor)
  24. Lateral Speed Skaters (tap fingers to floor during the cross back)
  25. Elbow Plank Hold
  26. Bridge Pulse (in side elbow plank, pulse hips hip and down)
  27. Repeat #26 on other side of body
  28. One Plank Jack + One Pike Jump In
  29. Repeat #21-28

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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