Low Impact No Repeats HIIT Workout (No Equipment)

Low Impact No Repeats HIIT Workout (No Equipment) is another excellent cardio + strength workout from Heather Robertson. The strength is all body weight strength and the cardio is all low impact. This is actually the format I like Heather’s no repeat workouts the best–body weight workouts. I found this one to be a little more intense than some of her other low impact body weight workouts. I burned 238 calories and got an excellent workout. Heather put together some new and fresh compound exercises in this workout that I really loved–tricep press and kick (#25 below) was awesome! Was a cool total body move! That worked so many muscles!

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 left hand side of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Low Impact No Repeats HIIT Workout (No Equipment) is 38:04 minutes; 3 minute warm up and 3:30 minute stretch. Equipment: fitness mat.

  1. Inchworms & knee taps (stand at one end of mat, hinge forward and walk hands out to plank, pull one knee in under body and tap with opposite hand, repeat on other knee, walk hands back to feet, stand and raise onto toes, reaching arms overhead)
  2. Lunge & drive (reverse lunge into a front knee raise)
  3. Repeat #2 on other side of body
  4. Lay down push up (start in straight arm plank, lower body to mat, keeping body straight from shoulders to heels, extend arms straight in front of you and raise legs superman-style, lower legs and place hands under shoulder, push back up to plank, keeping body straight from shoulders to heels)
  5. In & out squats (one narrow squat + one step out squat + one narrow squat + one step out squat to other side)
  6. Walking plank (straight arm plank to elbow plank)
  7. Windmill lunge (alternating stationary side lunges, circle arms when changing sides, reaching both arms to foot while in lunge)
  8. Squat & ankle tap (stand with hands behind head, one squat + one insole tap (raise one leg with insole facing ceiling while tapping insole with opposite hand), alternate legs)
  9. Plank lift & tap (in forearm plank, lift and lower one leg then tap same leg out to side, alternate legs)
  10. Marching bridge (lay on back, knees bent and feet in floor, raise and lower hips into bridge, as you raise hips, also raise one bent leg, alternate legs)
  11. Single leg deadlift, alternate legs (hinge forward, keeping back straight, raising one leg behind you while touching fingertips to floor)
  12. Speed skater (lateral low impact skaters, reach one hand to floor when in cross-back lunge and reach both arms overhead when changing sides)
  13. Squat toe taps (lower into partial squat and hold while tapping toes out to side, alternating legs)
  14. Dolphin push up (flow between forearm plank and dolphin pose)
  15. Flying frog (squat then raise up onto toes, when in squat tap fingers to mat between legs, when you raise onto toes alternate extending arms out to sides in a T with raising both arms overhead)
  16. 30 second rest
  17. Plank ankle reach (start in straight arm plank, push back into pike while tapping one hand to opposite foot, alternate sides returning to plank between each side)
  18. Side lunge & squat (alternate narrow squat with side lunge)
  19. Repeat #18 lunging to other side of body
  20. Knee tuck & kick out (lay on back, extend legs straight a few inches off ground, bend knees bringing them into chest and raising hips in reverse crunch)
  21. Crab dance (in crab, bring one knee into chest, tap foot back on floor then kick leg straight to ceiling while reaching for foot with opposite hand, alternate sides)
  22. 1.5 sumo squats (lower into sumo squat, raise halfway, lower back into sumo squat then stand, raising onto toes while raising both arms overhead)
  23. Tricep press & kick (lay on your side, legs/hips stacked and knees bent, bottom hand is holding opposite shoulder, top hand is on the floor in front of chest, do a side lying tricep push up and at top of push up raise into modified straight arm side plank (bottom arm straight and bottom leg bent so you are resting on hand and knee) while raising top leg and top arm to ceiling)
  24. Repeat #23 on other side of body
  25. Cross punch (alternating side punches)
  26. Genie stand ups (start in high double kneeling w/ arms in genie, step one foot forward so you are in kneeling lunge then step other foot forward to meet other foot so you are in a squat, reverse back to high double kneeling, alternate lead leg when stepping forward)
  27. Cossack lunges (alternating side lunges but the straight leg is rotated so heel is on floor and toe is raised to ceiling when you are in lunge)
  28. Push back push ups (start in straight arm plank, do one push up, at top of push up push glutes back to heels then return to plank–knees never touch the mat)
  29. Alternating side elbow planks (reach top arm to ceiling while in side plank)
  30. Shuffle skate (same as #12 but squat shuffle the the side 2x when changing sides)
  31. Squat jacks (low impact jacks with a narrow squat when changing sides, after doing each side once do one narrow squat then straighten, reaching both arms overhead, continue repeating this combo)

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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