Low Impact, No Repeats HIIT Workout // No Equipment [Mash Up]

Low Impact HIIT Mash Up means that Heather Robertson took exercises from many of her low impact HIIT workouts and cobbled them together into a single workout. All body weight and no exercise is repeated. I loved it! This is an excellent body weight strength + low impact cardio workout. Using “HIIT” in the title is a misnomer. Yes, this is done to intervals but they are not “high intensity,” at least not for me. Heather did give me a total body metabolic workout. But I didn’t burn a ton of calories (200) and I never entered my peak heart rate zone. But I felt nicely worked. My triceps and lat muscles are sore from the workout I did yesterday, so I really felt how some of the exercises in this workout hit them. This is another one of Heather’s feel good workouts. It doesn’t waste you or wear you out, it is a lot of fun plus you’re getting a great little workout.

Low Impact HIIT Mash Up is 38:54 minutes; 3 minute warm up and 5 minute stretch. Equipment: fitness mat. All of 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 recoveries Heather previews the next exercise.

  1. Lunge & twist (alternating reverse lunges, hold lunge and twist torso to one side then the other, hands are clasped in front of chest, elbows extended out to sides)
  2. Squat & kick (squat + one straight leg front kick, alternate legs, when kicking, reaching opposite hand to foot)
  3. Bear kick backs (in bear pose (on hands and toes, with knees bent), alternate raising one leg, pushing sole of foot to ceiling)
  4. Inchworm & knee tap (start standing at end of mat, hinge forward and walk hands out to plank, pull one knee in under body and tap knee w/ opposite hand, repeat on other leg/hand then walk hands back to feet, stand and raise arms overhead)
  5. Super 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)
  6. Flying frog (squat with legs wide, touching fingertips to ground between legs, stand raising onto toes while reaching arms overhead, squat again, touching fingertips to ground between legs, stand raising onto toes while pulling elbows back at shoulder level, squeezing shoulder blades together)
  7. Lunge drive (reverse lunge into front knee raise)
  8. Repeat #7 on other side of body
  9. Push up with leg lift (one push up and at top of push up raise one straight leg, alternate legs with a push up between each leg lift)
  10. Crab dips (while in crab, do one tricep dip then raise one leg and tap toe with opposite hand, repeat on other hand/leg)
  11. Sumo & lunge (one wide sumo squat reaching both hands to floor then pivot to side into a lunge reaching both arms overhead, alternate these two moves)
  12. Repeat #11 on other side of body
  13. T push ups (do one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with a push up between each side)
  14. Frog crunch (lay on back, hands behind head, legs are raised off floor, keeping feet together, pull knees into chest, opening knees and bringing elbows to knees, pushing legs out straight at a 45 degree angle)
  15. Ski jacks (low impact squat jacks–narrow squat then step out to side, swing arms down when squatting and when you step out, swing arms up and out wide)
  16. Pike push up
  17. Bicycle crunch (slow bicycle maneuver but with legs extended to ceiling)
  18. Squat toe taps (hold squat isometrically and alternate tapping feet out to sides)
  19. Tricep press (side lying tricep push up–lay on side, bottom arm is holding opposite shoulder, top hand is on floor in front of chest, push upper body up with hand)
  20. Repeat #19 on other arm
  21. Chair squat (flow in and out of chair pose)
  22. Speed skater (alternating curtsy lunges, raise arms overhead between lunges and tap the floor with fingertips when lunging)
  23. Dolphin push up (alternate forearm plank with dolphin pose)
  24. Star fish (lay on stomach, arms extended in front of you, raise arms/chest and legs off floor, hold isometrically while opening straight arms to side and bringing them down to hips while also opening legs)
  25. Squat and twist (hands are clasped in front of chest and elbows extended out to side at shoulder level, squat, when you stand pivot hips to side, raising onto toes but keeping arms and torso facing forward, alternate sides with a squat between each side)
  26. Can Can Dancer (in reverse plank with legs extended straight, bring one knee into chest, extend leg straight again then lift straight leg, alternate sides)
  27. Clam push up (one push up on knees, rotate into knee side plank, top hand behind head, while in kneeling side plank, raise top knee to ceiling, close knee and return to knee plank and do a push up, alternate sides when doing the plank clam)
  28. Wall sit (wall squat for entire interval)
  29. Squat & calf raise (squat and at top of squat, raise onto toes)
  30. Back and forth inchworm (start at back end of mat, hinge forward and place hands on floor, walk hands out so you are plank then step feet forward to hands and stand, raising arms overhead then hinge forward and place hands on floor, step feet back to plank, walk hands back to feet and stand raising arms overhead)

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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s