No Repeat Workout // Full Body HIIT Workout with Weights

No Repeat Workout // Full Body HIIT Workout with Weights is another excellent total body metabolic strength workout from Heather Robertson. I loved it! It worked me well. I paired it with her short Low Impact Full Body HIIT to round out my hour.

The structure of this workout is 30 different exercises in 30 minutes. Each exercise is done for 40 seconds with 20 seconds of recovery. 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 the center of the screen with a clock, counting down the 20 seconds.

No Repeat Workout // Full Body HIIT Workout with Weights is 36 minutes; 35 second intro. No warm up, 5 minute stretch. Equipment: light, medium and heavy dumbbells. Heather is using 5, 10 and 25 pound dumbbells. The dumbbells listed below are what I used for each exercise.

  1. Squat + Curl (with legs wide, squat and while in squat do one double arm bicep curl) (12# DBs)
  2. Alternating reverse lunge holding one DB on both hands, raise DB overhead at bottom of lunge (one 10# DB)
  3. Alternating single arm kettlebell swing (but with a DB) (one 15# DB)
  4. Ankle Taps (start in straight arm plank, push back into down dog while tapping one hand to opposite ankle, return to plank, alternate sides)
  5. Superman + push up
  6. Squat jacks
  7. Wall squat with straight arm front raises (8# DBs)
  8. Chest press while bicycling legs (palms face away from you throughout the chest press) (10# DBs)
  9. In reverse tabletop/crab, alternate tapping hand to opposite foot
  10. Start in plank, rotate one arm/DB to ceiling, return to floor, jump both feet into hands/DBs, stand and do double arm overhead press, lower DBs back to floor and jump feet back out to plank, alternate arms (10# DBs)
  11. Alternating side lunges w/ straight arm side raise between each lunge (5# DBs)
  12. Straight leg deadrow holding one heavy DB in both hands (one 30# DB)
  13. Step out squats (narrow squat, step out and do a wider squat, alternate sides with a narrow squat between each side) (10# DBs)
  14. Shadow Box (alternating front punches holding light DBs) (5# DBs)
  15. Squat + pivot to side w/ single arm overhead press, alternate sides with a squat between each side (10# DBs)
  16. Elbow plank tap reach (place DB on floor in front of you and while in elbow plank, alternate tapping hand to DB)
  17. Skull crusher w/ full weighted sit up holding one DB in both hands (one 10# DB)
  18. Stand with legs wider than hip width, holding one DB in one hand, reach DB to opposite foot then stand and do a single arm overhead press (one 10# DB)
  19. Repeat #18 on other side of body
  20. In deep squat, do 2 alternating front punches, place DBs on floor, jump feet out to plank, jump feet back in to DBs raise back to squat (never stand) (5# DBs)
  21. Weighted low impact jacks with a narrow squat between sides (5# DBs)
  22. Mountain climbers
  23. Lunge + Curl w/ a pulse (alternating rear lunges with a bicep curl at the bottom of the lunge + one pulse at bottom of lunge–pulse the bicep curl, too) (12# DBs)
  24. High knee runs
  25. Weighted crunch (hold one heavy DB in both hands, arms straight and extended toward ceiling, do slow crunches, keeping arms straight and pushing DB up to ceiling when crunching) (one 20# DB)
  26. Alternating knee raises, holding one DB in both hands, reach DB overhead and pull down to knee when raising knee (one 8# DB)
  27. Squat w/ upright row at top of squat + squat with a DB swing (swing is slow and controlled and DB is raised overhead) (holding one DB in both hands) (one 25# DB)
  28. Inchworm with renegade rows and a hop when standing (20# DBs)
  29. Double swing (squat and when you stand, swing DBs overhead–the swing is slow and controlled) (10# DBs)
  30. Alternating curtsy lunges w/ a narrow goblet squat between each lunge (one 25# DB)

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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