1 Hour // No Repeat HIIT Workout

Heather Robertson has created a long and intense cardio + strength workout with 1 Hour // No Repeat HIIT Workout. She said this workout was one that a lot of her viewers asked for. An hour of different exercises–no exercise is repeated. The actual workout is 1 hour. But the entire workout is longer than an hour because Heather includes a warm up and a stretch. She also has the workout broken down in 3 parts. So after doing 1/3 of the workout, you get a 45 second break. Then 2/3 of the way through the workout you get another 45 second break. That makes the total workout time 69 minutes. This was a long and tough workout. But it is worth it. This is an excellent total body strength workout. There is no discernible pattern to how the cardio intervals are inserted, but they are there to keep your heart rate elevated. But the majority of the exercises are very metabolic anyway. This is a fat/calorie burning workout. I burned 504 calories! I was in my cardio heart rate zone 72% of the workout. I only spent a total of 5 minutes in my peak heart rate zone. Most of the cardio is high impact but there are a few low impact cardio moves interspersed into this workout. If you are looking for something long and thorough–but varied so it never gets boring, this is the workout for you. I never felt worn out during this workout or as if I needed longer recovery time. So, for me at least, this workout was the perfect level of intensity. Because of the length, I did this workout on the weekend, but now that I am teleworking I can actually do workouts like this on workdays, so this workout will get more use while I am teleworking. If I ever have to go back into the office, it will have to be reserved for weekends.

1 Hour // No Repeat HIIT Workout is 68:58 minutes; 2:15 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather is using a set of 5 and a set of 10 pound dumbbells. I used 5-25 pound dumbbells. The weights listed below are what I used. This workout is done interval style. There are 60 exercises! Each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

  1. Squat (25# DBs)
  2. Inchworm push up and hop (start standing, hinge forward, walk hands out to plank, do one push up, walk hands back to feet, stand and hop)
  3. Front swing (double arm kettlebell swing holding a DB in each hand) (10# DBs)
  4. T push ups (do one push up then rotate into side plank, reaching arm to ceiling, alternate sides with a push up between each side plank)
  5. Jump squat
  6. Alternating reverse lunges (15# DBs)
  7. Bicycle crunch
  8. Walking plank (alternate straight arm plank with elbow plank)
  9. Narrow & wide row (bent over row, alternate wide and narrow) (15#DBs)
  10. Jumping jacks
  11. Single leg deadlift, alternate legs (15# DBs)
  12. Plank & tap (hold straight arm plank and tap hand to opposite shoulder, alternate sides)
  13. Push press (squat with overhead press) (12# DBs)
  14. Bent over rear delt flys (8# DBs)
  15. High knee run
  16. Side lunge & press (stand with legs wide, holding one DB in both hands, do alternating stationary side lunges, between each lunge press DB out straight in front of you) (one10# DB)
  17. Crab dance (in crab, alternate tapping hand to opposite foot, alternate sides)
  18. Curl & press (bicep curl into overhead press, palms remain facing you during overhead press) (12# DBs)
  19. Push back push ups (do one push up then bend knees, pushing glutes back toward heels, knees remain elevated a few inches off the mt)
  20. Pop squat (squat jack legs, when in squat tap fingertips of one hand to ground, alternate hands)
  21. 45 second rest
  22. Sumo squat (20# DBs)
  23. Mountain climber
  24. In & out curls (alternate standard bicep curls with wide bicep curls) (12# DBs)
  25. Plank saw (in forearm plank, shift body forward and back)
  26. Ninja hop (start in straight arm plank, jump feet into hands, remain in deep squat while raising torso and holding hands together in prayer, place hands on ground and jump feet back out to plank)
  27. Stand up & press (in high kneeling, holding one DB in both hands in front of chest, step forward into standing and press DB overhead, then return to high kneeling) (one 10# DB)
  28. Around the world (hold DBs in front of thighs w/ palms facing forward, raise straight arms out to sides and overhead until ends of DBs touch then return to start, drawing a circle with DBs) (5# DBs)
  29. Reverse tuck & kickout (lay on back w/ hands under small of back, push legs out straight a few inches off floor then do a reverse crunch, pushing feet up overhead)
  30. Pilates 100
  31. Full burpee (with a push up at bottom and a jump at top)
  32. Glute bridge (lay on back on mat with knees bent and heels pressed into mat, one DB is on hips, raise and lower hips) (one 25# DB)
  33. Alternating tricep kickbacks (10# DBs)
  34. Suitcase crunch (full crunch but hands are in front of forehead, bring hands to knees when crunching upper and lower body together)
  35. Scapular squeeze (hold DBs with palms facing ceiling, extend arms out to sides in a T then pull elbows behind ribs) (5# DBs)
  36. Straight up jack (jumping jacks, hands are together in front of you and they raise and lower in front of you as you jack)
  37. Cross & press (stand with legs wide, hinge forward and bring one DB toward opposite foot, when you stand do a single arm overhead press, alternate sides) (12# DBs)
  38. L raises (straight arm front raise with one arm while also doing straight arm side raise with other arm, alternate arms)
  39. Spot sprint (high knee runs in place)
  40. Wall sit (hold squat isometrically with back against wall)
  41. Hip twister (squat jump, at top of jump twist hips to one side, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
  42. 45 second rest
  43. Squat and kick, alternate legs
  44. Super push up (alternate superman with push up)
  45. Side bridge & kick (in modified side elbow plank (knees bent and on floor), top arm is raised to ceiling, lower hips to floor then raise hips while also kicking leg out straight)
  46. Repeat #45 on other side of body
  47. Cross over jacks (stand with legs wide, hinge forward and touch one foot with opposite hand, do a jack then repeat on other side of body)
  48. Curtsy & squat (hold one DB goblet style, squat + curtsy lunge, alternate sides with a squat between each lunge) (one 20# DB)
  49. Plank stroke (hold elbow plank, alternate sweeping one arm out in front of you, out to side and to hip)
  50. Squat toe taps (hold squat isometrically and alternate tapping toes out to sides)
  51. Tricep press (overhead tricep extension/French press) (one 20# DB)
  52. Speed skater (lateral skaters, reaching hand toward floor)
  53. Lunge & twist (hold one DB goblet style, do alternating reverse lunges, while in lunge, twist torso/DB toward front leg) (one 15# DB)
  54. Plank & row (renegade rows) (20# DBs)
  55. Side bend (hold a DB in one hand, other hand is behind head, do side leans toward DB side) (one 15# DB)
  56. Repeat #55 on other side of body
  57. Toe taps (DB is on floor in front of you, alternate hop tapping toes to DB with hands behind head)
  58. Squat & curl (squat with hands/DBs between legs, hold squat while doing one double arm hammer curl) (15# DBs)
  59. Deadlift & row (stiff leg deadlift into upright row) (10# DBs)
  60. Plank pass (straight arm plank with one DB outside of one hand, reach under body with other hand, grab DB and place on floor on same side of body, arms continue moving the DB from side to side) (one 15# DB)
  61. Shadow box (alternating front punches) (5# DBs)
  62. Side leap & hop (lateral leap the length of your mat + one hop, alternate sides)

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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