No Repeat HIIT Workout // At Home Cardio + Strength

I love Heather Robertson‘s no repeat workouts. I love all of her workouts, but it’s also fun to get an excellent workout and never repeat the same exercise. No Repeat HIIT Workout // At Home Cardio + Strength is an excellent no repeat cardio + strength finisher workout. It is just under 20 minutes and has no warm up so it is perfect to tack onto the end of another workout. If you workout for an hour every morning like I do, workouts like this are perfect finishers. This one has a little bit of everything–some strength work, some cardio, some core. The cardio is mostly low impact, too. There are two exercises with some impact, but it’s not high impact. Due to the length I would never count this as my main strength workout, but this is total body so it is a great way to finish off another longer and more thorough total body workout. This workout is done interval style: each exercise is done for 45 seconds followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen, counting down the intervals and recoveries. Heather previews the next exercise during the recovery.

No Repeat HIIT Workout // At Home Cardio + Strength is 19:34 minutes; no warm up and 2:45 minute stretch. Equipment: dumbbells and mat. Heather is using one heavy dumbbell. The weights listed below are what I used.

  1. Single leg deadlift (one 30# DB)
  2. Repeat #1 on other leg
  3. Inchworm tap combo (start standing, hinge forward, walk hands out to plank, do one push up, alternate tapping hand to opposite shoulder (4x total), walk hands back to feet, stand and reach arms overhead)
  4. Superwoman squeeze (lay on stomach with arms extended in front of you, raise arms/legs/chest and hold while pulling elbows back to sides, extend arms in front of you again and lower arms/legs/chest)
  5. Cross jacks (do one jumping jack then hinge forward and reach arm toward opposite foot, alternate sides with a jumping jack between each reach)
  6. Butterfly bridge (lay on back with knees bent and open, and soles of feet together, place one DB on hips, raise and lower hips in this position) (one 30# DB)
  7. Side bridge & leg lift (in modified side plank (on one hand and one knee), top arm is extended to ceiling and top leg is extended straight, raise and lower top leg)
  8. Repeat #7 on other side of body
  9. Plank reach (hold elbow/forearm plank and alternate reaching one arm in front of you)
  10. Ghost rope (simulate jump roping w/out rope)
  11. Double pulse deadlift (straight leg dead, pulse once while hinged forward) (30# DBs)
  12. Prone glute squeeze (lay on stomach, arms folded with forehead resting on hands, raise both legs and hold them isometrically while opening and closing legs)
  13. Side tricep press (side lying single arm tricep push up)
  14. Repeat #13 on other side of body
  15. Push back push up (do one push up then push glutes back to heels, keeping knees raised off floor)
  16. Speed skater (lateral skaters)

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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