Low Impact HIIT // Strength + Cardio Workout (with weights)

Low Impact HIIT // Strength + Cardio Workout (with weights) is yet another excellent and tough total body strength workout from Heather Robertson. And, as usual, low impact does not mean low intensity when Heather is creating the workout. I was working hard! This is a metabolic cardio + strength workout. It is primarily made of of compound strength moves to elevate your heart rate but Heather also throws in some low impact cardio intervals. You have two circuits of 8 exercises. Each circuit is done twice. Each exercise is done for 45 seconds followed by 15 seconds of rest. 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.

Low Impact HIIT // Strength + Cardio Workout (with weights) is 40:39 minutes; 3:30 minute warm up and 3:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5 and 10 pounds dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Cross press (stand with legs wide, a DB in each hand, hinge forward and reach one DB toward opposite foot, when you stand, do a single arm overhead press) (15# DBs)
  2. Repeat #1 on other side of body
  3. Squat & punch (squat and when you stand do one cross punch, alternate sides with a squat between each punch) (5# DBs)
  4. Deadlift & row (single leg deadlift with a double arm back row while hinged forward, alternate legs) (25# DBs)
  5. Lunge & curl (stationary lunge with a double arm hammer curl) (15# DBs)
  6. Lunge & press (stationary lunge (other leg) with a double arm overhead press) (12# DBs)
  7. Climber push up (do one push up + 4 mountain climbers)
  8. Leap frog (hold one DB in both hands, squat, reaching DB toward floor and when you stand, raise onto toes while reaching DB overhead) (one 10# DB)
  9. Repeat #1-8

45 second recovery

Circuit 2:

  1. Side bridge combo (in modified straight arm side plank (knees bent and on floor) and a DB in top hand, raise DB from floor to ceiling, keeping arm straight, while also raising hip and opening top knee to ceiling while keeping insoles of feet together) (one 5# DB)
  2. Repeat #1 on other side of body
  3. Squat, curl & press (stand with legs wide and a DB in each hand, squat and hold at bottom of squat, do a double arm hammer curl and with DBs at shoulders, stand and do an overhead press) (15# DBs)
  4. Narrow & wide row (single deadrows, alternate wide row with narrow row) (15# DBs)
  5. Curtsy & press (stationary curtsy/cross-back lunge with single arm overhead tricep extension) (one 8# DB)
  6. Repeat #5 on other side of body
  7. Crunch & leg drop (lay on mat holding one DB in both hands, DB is raised to ceiling with straight arms, legs are extended straight a few inches off the floor, raise legs to ceiling and crunch upper body, reaching DB toward feet then lower straight legs back to starting position) (one 10# DB)
  8. Burpee jacks (start in plank, step one foot out to side and back in, step other foot out to side and back in, walk feet up to hands, stand and do 2 low impact jacks–one on each side of body)
  9. Repeat #1-8

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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