Total Body HIIT WORKOUT with No Equipment

Total Body HIIT Workout with No Equipment is cardio + strength workout from Heather Robertson. The strength is all body weight strength work and the cardio is not low impact–just FYI, there is lots of jumping. I got a great workout. It is not total body in my opinion but that’s okay. I use workouts like these more as cardio conditioning workouts. You work the chest, core, lower body and shoulders. Plus your triceps get some work with the push ups. I enjoyed this workout and I definitely got a great workout, but this wasn’t one of my favorite of Heather’s workouts. I may have intuited that before because this has been on my To-Do list for a while (she uploaded October 2020). I’m not sorry I did it, I just probably won’t return to it since she has so many other no equipment workouts I enjoy more.

This workout has 3 circuits of 5 exercises. Each circuit is done twice before moving on to the next circuit. The exercises are all 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. During the recovery Heather previews the next exercise.

Total Body HIIT Workout with No Equipment is 37:41 minutes; 3:10 minute warm up and 3:30 minute stretch. Equipment: fitness mat.

Circuit 1:

  1. Squat & kick (squat + front straight leg raise, touching toe with opposite hand, alternate legs with a squat between each kick)
  2. Climber jacks (2 mountain climbers (one each leg) + one plank jack)
  3. Lunge drive (reverse lunge into a front knee raise)
  4. Repeat #3 on other side of body
  5. Push up burpees (full burpee)
  6. Repeat #1-5

30 second rest

Circuit 2:

  1. Scissor squats (4 scissor runs + one squat jump)
  2. 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)
  3. Up & out jacks (jump jacks, arms alternate traditional jumping jack arms with arms raising in front of you to overhead)
  4. Bicycle crunch
  5. High knees & butt kicks (4 high knee runs + 4 butt kick runs)
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Pop jack (jumping jack but when feet are together, you land in a narrow squat)
  2. Back & forth inchworm (start standing at end of mat, hinge forward and walk hands out to plank, jump feet into hands, stand and jump, hinge forward, place hands on ground and jump feet back out to plank, walk hands to feet, stand and jump)
  3. Hop squat (2 hops then jump out into squat)
  4. Pike push up
  5. Pop lunges (start standing, jump out into lunge then jump feet together, alternate sides)
  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.


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