Low Impact Full Body HIIT Workout with Weights

It’s been a while since I’ve done a new to me Heather Robertson workout and I’ve missed her excellent workouts! Low Impact Full Body HIIT Workout w/ Weights is total body metabolic strength training workout that is all low impact. This workout is made up of 4 circuits. Each circuit is contains 4 exercises and one of those exercises (always the 4th exercise) is a low impact cardio exercise. So this is a cardio + strength workout. Each exercise is done for 30 seconds + 10 seconds of recovery. You repeat each circuit 3 times. There is an interval timer in the lower right hand corner of the screen and each exercise is previewed during the recovery. This workout is done all music–no talking.

I have missed Heather’s workouts! They always work me well, have great music and are so enjoyable. This is another excellent one. Each circuit contains one low impact cardio move and in circuits 2 & 4, that exercise seemed more like a recovery but that’s okay. I was working hard in the rest of the circuits. I am building the strength of left arm back up and this workout helped with that a lot since it was easy to modify certain moves due to the 10 second preview. I used 10-18 pound dumbbells in my right hand and 3-8 pound dumbbells in my left hand. I also did push ups on my knees, which btw, was a big deal. Before this morning I have had to modify even a knee push up but apparently all the work I’m doing (and the super modified push ups before this morning) worked because I was able to do full knee push ups. Hopefully when I am 12 weeks post surgery I can start attempting push ups on my toes again.

Anyway, the consensus is–a great total body metabolic strength workout. I actually tried to wear a weighted vest with this workout but the very first circuit has you on your back for a reverse crunch and the vest was really hurting my back when I laid on it. So that didn’t work out! But a weighted vest would have been a nice addition.

Low Impact Full Body HIIT Workout w/ Weights is 42:14 minutes; 5 minute warm up and 4 minute stretch. Equipment: dumbbells. Heather is using 10 and 15 pound dumbbells.

Circuit 1:

  1. One leg push press (squat into overhead press with one knee raise, alternate knees)
  2. Bear row (in bear pose, do a renegade row each arm, then step feet out to plank then back in to bear pose)
  3. Reverse crunch (lay on back, DBs/arms extended straight to ceiling, do a reverse crunch with straight legs, pushing legs up to ceiling then lowering straight legs until they are a few inches off the floor)
  4. Speed skater (low impact lateral skaters, reaching arms overhead when changing sides and tapping the ground when in curtsy lunge)
  5. Repeat #1-4 two more times
  6. 30 second rest

Circuit 2:

  1. Lunge & curl (alternating reverse lunges with double arm bicep curls)
  2. One arm dumbbell swing (holding a DB in each hand, do a wide squat, bringing DBs down between legs and when you straighten, swing one DB in front of you to just above chest level, alternate arms with a squat between each swing)
  3. Deadlift curl and press (deadlift + hammer curl + overhead press)
  4. Star steps (low jacks with a narrow squat between each side of the jack)
  5. Repeat #1-4 two more times
  6. 30 second rest

Circuit 3:

  1. Toe tap + press (holding one DB in both hands, do a narrow squat and hold the squat while tapping your feet/leg out to side once each leg then stand and do an overhead press)
  2. Mountain climber push up (in straight arm plank, bring knee to same side elbow (outside of body) each side + one push up)
  3. Sit up & press (lay on back, knees bent and feet on floor, hold one DB in both hands at chest, do a crunch while pushing DB up toward the ceiling)
  4. High low swing (holding one DB in both hands do kettlebell swings with DB, lower into wide squat and hold the squat while swinging DB to about chest level then stand and swing DB overhead, alternate between these two swings)
  5. Repeat #1-4 two more times
  6. 30 second rest

Circuit 4:

  1. Squat & curl (squat + double arm hammer curl when standing)
  2. Glute bridge + press (lay on back, knees bent and feet on floor, lift hips into bridge, do a chest press then lower hips and DBs at the same time)
  3. High-low flys (standing bent arm side raises alternated with bent over rear delt fly)
  4. Power shuffle (squat walk 2 steps to side, stand and raise onto to toes while reaching arms overhead)
  5. Repeat #1-4 two more times

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


6 thoughts on “Low Impact Full Body HIIT Workout with Weights

    1. Haha–I already bought it. As soon as I realized FitPrime was created by the woman who created The Firm after she broke away from The Firm, AND there are actually 4 G-Force workouts (G-Force is their rebounder workouts), I sought out the other two and bought them. I got them used for a good price. The first one (G-Force Vol 1) is done by Tracie Long–OMG, I cannot wait to do that. I have previewed Vol 3 which is done live and lead by the creator of The Firm/FitPrime Anna Benson and I wasn’t impressed but I am going to try it anyway. But just viewing it doesn’t look like one I will return to but Vol 1 looks awesome. I also have Vol 2, and Vol 4 was included with Vol 3–they are a 2 workout set. Fingers crossed those two are as good as Vol 1.


  1. Although I’d much rather have a DVD, I wish Heather burned her workouts to DVD-R like Linda from Barlates does. Maybe someday I’ll have a fancy tech set-up and can stream from computer to tv. Although I’d probably still want DVDs as I want to have and hold the content 😉

    Liked by 1 person

    1. I definitely understand that. I remember seeing so many YouTube workouts I was interested in but not trying them because I refused to use anything but my TV to view a workout when doing it. Snobby maybe? I don’t know. But then we got a new AppleTV for our living room and we moved the old one into my workout room and everything changed. Though I still use my DVDs, I stream workouts more than I use DVDs. I also own a lot of downloads that I can store on my computer and stream them to my workout room. A couple years ago I upgraded to the newest AppleTV so that I could use it for even more since many streaming apps are only configured to be used with the latest equipment. I often wonder why I continue buying workout DVDs when I can do so many for free.


      1. I would definitely do free YouTube workouts if I had the technology capability. But we don’t have wi-fi or any other fancy gadgets that might would help with the streaming. And I have zero space to workout in front of our computer. But I would do youtube workouts from Jessica Smith, Linda @ Barlates, PopSugar Fitness (Anna is awesome and they’ve hosted so many great guest trainers), maybe Cassey Ho from Blogilates, and I’d look into Heather Roberston and Angie, and Jillian has a full-length workout on Vimeo* where she is the back-up exerciser….. And there would be an overwhelming amount of other trainers to discover on youtube……

        If I had that capability, I would buy digital downloads where I actually get the file but not the kind where it’s not really a download and you have to have a user name and password to access your digital library. But when it comes to digital downloads, I’d rather have a DVD in its own pretty case.

        Maybe I should consider looking into wi-fi and how much the equipment would cost and/or how much this extra service would be on our monthly internet bill. I suppose if we had wi-fi then we could, if we wanted, sign up for Netflix or something like that and stream that content to our tv too……. Although I have a feeling our computer/technology set-up won’t be changing anytime soon……

        * “https://vimeo.com/367561816”


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