Full Body HIIT Workout (with Weights)

Wow–another incredible workout from Heather Robertson. This one kicked my a$$! I didn’t expect it to either but I was working very hard! I often find workouts Heather labels as “HIIT” workouts, not really high intensity, at least not for me (everything is relative to individual fitness levels). Full Body HIIT Workout (with Weights) definitely deserves HIIT in the title–again, at least for me. It might have something to do with the weights I chose. By the end of the workout I was seriously considering lifting some lighter dumbbells since it was kicking my butt, but I knew I could lift heavier so I did. The only exercise I wussed out on was the wall squat. I know I can lift heavier dumbbells for hammer curls but while in a wall squat while already wasted? I just went for the 10s.

This is a total body metabolic strength workout. It is made up of 4 circuits, each containing 5 exercises. The 5th exercise in each circuit is always a cardio exercise, so this is also a cardio + strength workout. Each circuit is done twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Full Body HIIT Workout (with Weights) is 49:33 minutes: 3 minute warm up and 4:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.

Circuit 1:

1. Push press (alternating step out squats, do an overhead press when standing/changing sides between squats) (15# DBs)
2. Climber row (in straight arm plank, with a DB in each hand, bring one knee under body, crossing it to opposite elbow, return to plank and do one renegade row, alternate legs and arms) (25# DBs)
3. Curtsy and curl (alternating curtsy lunges, do a bicep curl while in lunge) (15# DBs)
4. Stand ups and press (start in high kneeling on mat holding one DB in both hands behind head, step forward into kneeling lunge with one foot, step the other foot forward and stand, when standing raise DB overhead, lower DB back behind head and step one foot back into kneeling lunge then step other foot back so you are back in starting position of high kneeling, alternate lead leg) (one 15# DB)
5. Spot sprint (high knee sprint in place)
6. Repeat #1-5

30 second rest

Circuit 2:

1. Side lunge & lift (stationary side lunges on one side of the body, you are holding a DB in one hand, as you lunge bring DB down to foot and at top of lunge do a straight arm side raise) (one 10# DB)
2. Repeat #1 on other side of body
3. Row combo (one supine row (palms facing forward, elbows close to body) + one regular row (palms facing each other, elbows close to body) + one wide row (palms facing behind you, elbows out to sides) (18# DBs)
4. Lunge and fly (alternating reverse lunges, you are holding one DB in one hand, as you lunge do a straight arm chest fly and when you stand and close arms, pass DB to other hand) (one 5# DB)
5. Front swing & hop (holding one DB in both hands, do one squatting front swing + one squat hop–you remain in squat the entire interval) (one 15# DB)
6. Repeat #1-5

30 second rest

Circuit 3:

1. Lunge and press (stationary lunge with single arm overhead press at top of lunge) (one 15# DB)
2. Repeat #1 on other side of body
3. Squat & curl (with legs wide, lower into squat and hold, do one hammer curl then stand) (15# DBs)
4. Down dog push ups (alternate down dog pose with a tricep push up)
5. Out & up jacks (hold one DB in both hands, jack legs while pushing DB out in front of you at shoulder level then overhead) (one 5# DB)
6. Repeat #1-5

30 second rest

Circuit 4:

1. Sumo combo (alternate sumo squat with sumo deadlift) (25# DBs)
2. Deadlift & lunge (alternate one deadlift with one reverse lunge, alternate legs when doing the lunge) (20# DBs)
3. Walking push ups (start in elbow plank, raise into straight arm plank, do one push up, lower back into elbow plank)
4. Wall sit and curl (while holding a wall sit the entire interval, do bicep curls) (10# DBs)
5. Burpee jacks (plank burpees (meaning no push up at the bottom), do a plank jack when in plank and do a regular jack standing)
6. Repeat #1-5

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