NO REPEAT HIIT Workout // with dumbbells

No Repeat HIIT Workout // with Dumbbells is a metabolic cardio workout from Heather Robertson. As the title indicates, no exercise is repeated. Though this is a cardio + strength workout, the strength work is more metabolic than true strength work. The dumbbells are used to elevate your heart rate. I used this workout as a cardio conditioning workout not a strength workout. I do feel like I got some nice strength work in some muscle groups but it was definitely not balanced strength work. Plus, some of the strength exercises (like goblet squats) are done too quickly to use a heavy dumbbell. I used heavy enough weights to elevate my heart rate but not heavy enough to get true any strength work. There is some great body weight strength work in this workout. My legs were burning during the bear jacks! Overall it was a great workout if used for cardio conditioning.

This workout is done interval style: each exercise is done for 45 seconds followed by 15 seconds of recovery. There is a timer in the lower right hand side of the screen, counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. This is not a low impact workout. Most of the cardio intervals include jumping.

No Repeat HIIT Workout // with Dumbbells is 33:40 minutes; 2:30 minute warm up and 3:15 minute stretch. Equipment: dumbbells and a mat. In Heather’s notes below the video she writes that she is using a set of 10 pound dumbbells but in the video she has 2 sets of dumbbells and one is clearly lighter than 10 pounds. So she is probably also using a set of 5 pound dumbbells. The weights listed below are what I used.

  1. Speed skater (hold one DB in both hands, do lateral skaters bringing DB from hip to hip) (one 8# DB)
  2. L-raises (one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (5# DBs)
  3. Plank kick through (in straight arm plank, kick one leg under body, rotating torso and raising opposite hand off floor to touch toe, alternate sides)
  4. In & out curls (alternate wide bicep curl with traditional bicep curl) (12# DBs)
  5. Cross punch, alternate arms (5# DBs)
  6. Bear jacks (in bear pose (on hands and toes, with knees bent and hovering a few inches off the floor), jump feet out and in, keeping knees bent and off the floor the entire interval)
  7. V-squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs)
  8. Side bridge (in side elbow plank, raise and lower hips)
  9. Repeat #8 on other side of body
  10. Jumping jacks
  11. Tricep kickbacks (alternate arms simultaneously) (8# DBs)
  12. Rear fly combo (alternate rear delt fly with a Y fly, remaining hinged forward the entire interval) (5# DBs)
  13. Push up bear hop (one push up, when in plank, jump feet under body into bear pose then back out to plank, lower body all the way to the ground, extend both arms in front of you and raise legs into supeman, lower legs and place hands back under shoulders, pushing back up to plank)
  14. Crouching jacks (jumping jacks but when feet are together, lower into a narrow squat, reaching hands to feet)
  15. Switch squat (one scissor run + one squat, alternate legs with the scissor runs with a squat before changing sides)
  16. Lunge & press (hold one DB in one hand, do a side lunge, reaching DB to opposite foot at bottom of lunge, stand and do a single arm overhead press) (one 12# DB)
  17. Repeat #16 on other side of body
  18. Crossover jacks (do one jumping jack, landing with feet wide, forward fold reaching one hand to opposite foot, other arm reaches for ceiling, alternate sides with a jacks between each side)
  19. Marching bridge (lay on back on mat, knees bent and feet on floor near glutes, raise and lower hips/glutes while also raising one bent leg each time hips raise, alternate legs)
  20. Side bridge & kick (in side elbow plank with both knees bent and top arm raised to ceiling, lower hips to floor then raise hips while also kicking top leg out high and straight)
  21. Repeat #20 on other side of body
  22. Butt kicks & high knees (4 butt kick runs + 4 high knee runs, continue alternating entire interval)
  23. Goblet squat (done at a brisk pace) (one 15# DB)
  24. Deadlift & curtsy (alternating curtsy lunges with one deadlift when changing sides) (15# DBs)
  25. Sumo squat hop (wide sumo squats, every other squat is a hop)
  26. Inchworms jacks (stand at one end of mat, hinge forward and walk hands out to plank, do one plank jack, walk hands back to feet, stand and do one jumping jack)
  27. Spot sprint (high knee sprint in place)

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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