CRAZY Full Body HIIT Workout // No Repeats + No Equipment

CRAZY Full Body HIIT Workout // No Repeats + No Equipment is another excellent no repeat bodyweight strength + cardio interval workout from Heather Robertson. During the intro, Heather states that this workout is made up of 40 different exercises. However, having done the workout, there are not 40 exercises. There are 39 exercises. And although this is made up of 39 different exercises, Heather does group them into 4 circuits. Between each circuit you get a 20 second rest. The first circuit is 10 cardio exercises. The next circuit is 9 bodyweight exercises that focus on the upper body. The next circuit is 10 lower body focused exercises and the 4th and final circuit is 10 core exercises. However, throughout this entire workout you are getting core work. I don’t know that this workout was “crazy” but it was intense and effective. Heather does a lot of low impact but intense workouts–this is not one of them. The entire cardio circuit is high impact.

This workout is done interval style: 45 seconds of work and 15 seconds of recovery. There is a timer in the lower right hand corner, counting down the intervals. During the 15 second recovery, a rectangle appears in the lower right hand corner by the timer, previewing the next move. The warm up and stretch are done voice over but the rest of the workout is music only, like most of Heather’s other workouts. And just like Heather’s other workouts, it is great and motivating music.

CRAZY Full Body HIIT Workout // No Repeats + No Equipment is 54:30 minutes; 1 minute intro, 5 minute warm up and 8:30 minute stretch.

  1. Criss Cross Jacks (cross the feet and cross arms in front of you)
  2. High Knee Run
  3. Shuffle + Hop (squat shuffle 2x to side + one hop)
  4. Burpee Jacks (burpee with jack when standing, also when you jump feet back, jump them wide)
  5. Butt Kick Run
  6. Jack + Hop Up (alternate a jack with a hop)
  7. Ski Hops (mogul hops)
  8. Mountain Climber
  9. Cross Jacks (with legs wide, reach one hand to opposite foot, straighten and do one jack, with legs wide, reach other hand toward opposite foot, straighten and do one jack, keep alternating sides)
  10. Jump Squat Kicks (1 jump squat + 1 front kick, alternate legs)
  11. T Push Ups (one push up then rotate into side plank, reaching one arm to ceiling, alternate sides with a push up between each side plank)
  12. Plank Reach (in elbow plank, alternate reaching one arm in front of you)
  13. Inchworm (start standing, hinge forward, walk hands out to plank and into a cobra, walk hands back to feet and stand with a hop)
  14. Lay Down Push Up (alternate 1 superman with 1 push up)
  15. Push Up Dog (flow from an up dog into a plank squat)
  16. Plank Tap + Jack (in straight arm plank, alternate tapping hand to opposite shoulder 4x + 4 plank jacks)
  17. V-Squeeze (lay on belly with arms extended in front of you, raise arms, head/chest and legs into superman then pull elbows back to sides, push arms back in front of you and lower arms/head/chest/legs to ground)
  18. Crab March (in crab, alternate raising knees)
  19. Tricep Push Ups (on knees)
  20. Tick Tock Lunge (pendulum lunges: front lunge into back lunge using same leg)
  21. Repeat #20 on other leg
  22. Plank Leg Lift (in elbow plank, alternate lifting leg up straight to ceiling)
  23. Alternating Curtsy Lunges
  24. Stand Up + Hop (start in double kneeling with hands clasped together in front of you, raise onto feet into squat, jump then lower back to double kneeling, never unclasping or using hands)
  25. Glute Bridge (lay on back, knees bent and feet in floor, raise and lower hips)
  26. Side Leg Lift (in modified side elbow plank (bottom leg bent), raise and lower top straight leg)
  27. Repeat #26 on other side of body
  28. In + Out Squat (narrow squat, step out to side and do a wider squat, step legs together again and do a narrow squat, step out to other side and do a wider squat, keep alternating sides with a narrow squat between)
  29. Sumo Pulses (hold wide plie squat isometrically and pulse)
  30. Full Sit Up (lay on back with knees bent and feet on floor, sit up and tap the floor between feet)
  31. Reverse Tuck (lay on back with hands under hips, extend legs straight a few inches above floor, then push legs up toward ceiling while raising hips into a reverse crunch)
  32. Oblique Crunch (in modified elbow side blank (bottom leg bent) extend arm overhead and to side while also extending leg straight, bend knee, crunching leg up and tap top elbow to knee)
  33. Repeat #32 on other side of body
  34. X Crunch (lay on back with arms and legs extended so body is in an X, raise one straight leg and tap opposite hand to foot, alternate sides)
  35. Prayer Crunch (lay on back with knees bent and feet on floor, raise straight arms overhead with palms together in prayer, do basic crunches, reaching hands toward ceiling)
  36. Oblique March (lay on back with knees bent and feet on floor, hands behind head, raise one knee and tap opposite elbow to knee, alternate sides)
  37. Bear Plank (get on all 4s then raise knees a few inches off ground so you are on hands and toes, hold this position isometrically)
  38. Frog Crunch (on back with hands behind head, push legs out straight with heels together then bend knees and crunch up, opening knees and tapping elbows to knees while also keeping heels together)
  39. Bicycle Crunch

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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