Intense 30 Minute Full Body HIIT // No Equipment Workout

Intense 30 Minute Full Body HIIT // No Equipment Workout is another no repeat workout from Heather Robertson. It was supposed to be 30 moves, but Heather forgot two and it is just 28 moves. I wonder what is missing? Because this workout is pretty thorough! Heather does manage to give you an intense full body workout in just 30 minutes. I was working hard! You are getting cardio, too. Another excellent and effective metabolic total body bodyweight strength workout from Heather.

Each move is done for 45 seconds with 15 seconds of recovery between each move. This workout is visually a bit different from Heather’s other workouts I’ve done so far. It’s in a different room. The interval time is still counting down in the lower right-hand corner, but right beside the numbers is the name of the move you are doing. During the rest period a small rectangular video appears above the countdown clock previewing the next move.

Intense 30 Minute Full Body HIIT // No Equipment Workout is 29 minutes; 45 second intro, no warm up or stretch. This is not a low impact workout, as you can see from the very first exercise listed.

  1. Jump squat
  2. Squat + Side Kick (squat and when you stand, lift one leg out straight to side, alternate sides with a squat between each leg lift)
  3. Jumping Jacks
  4. Plank Jacks
  5. Walking Plank (straight arm plank to elbow plank)
  6. Knee Drive (rear lunge with knee raise at the top)
  7. Repeat #6 on other leg
  8. Push Ups
  9. Kick Ups (on all 4s, extended one leg straight behind you and raise and lower straight leg)
  10. Repeat #9 on other leg
  11. 30 second rest
  12. Lay Down Push Up (start in straight arm plank, lower body all the way to floor and do one superman then push back up to straight arm plank keeping body straight)
  13. Mountain Climbers
  14. Pop Squats (squat jacks, touching fingertips to floor when in squat)
  15. Speed Skaters
  16. V Squeeze (do a superman, hold at top of superman and pull elbows back to ribs, return to superman and lower arms and legs)
  17. Frog Crunch (full crunch but keep soles of feet together and open knees as you bring elbows to knees)
  18. High Knee Run
  19. Wall Sit (wall squat–hold the entire 45 seconds)
  20. Broad Jumps
  21. 30 second rest
  22. Inch Worms (start standing, forward fold with legs straight, walk hands out to plank, walk hands back to feet, stand and do a little hop)
  23. Cross Jacks (do one jumping jack and end with legs wide, forward fold reaching one hand to opposite foot, alternate sides with a jack between each forward fold)
  24. Plank Hop Up (start in straight arm plank, jump feet into hands and raise hands off ground so you are in a deep squat, place hands back on the ground and jump feet back out to plank)
  25. Elbow Plank Hold
  26. Single Leg Glute Bridge (one leg is raised straight to ceiling while you lift and lower hips)
  27. Repeat #26 on other side of body
  28. Reverse Crunch (do a reverse crunch, pushing straight legs to ceiling, then lower straight legs until they are a few inches off the floor)
  29. Tricep Dips
  30. Half Burpee (no push up)

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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