No Jumping HIIT Workout // With Dumbbells

No Jumping HIIT Workout // with Dumbbells is actually a condensed version of another Heather Robertson workout I have already reviewed: 40 Minute Pop Workout – No Jumping HIIT (Extended Version). This is the same workout–it’s just shorter. What makes it shorter? Each circuit has one less exercise than the Extended Version. I like the shorter version just as much as the extended version. This was an intense little metabolic workout. Dumbbells are used in this workout to increase the intensity. I increased the weight of the dumbbells for a few exercises (heavier than when I did the extended version) and I definitely got some bicep strength work. My shoulders were burning a few times, too. Pretty intense for low impact cardio.

This workout is made up of 3 circuits. Each circuit is done twice before moving on to the next circuit. 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 workout has an intro that is completely different from anything I’ve seen in a Heather Robertson workout–a plug/commercial for Epidemic Sound, the music service that does the music for her videos. It’s actually pretty cute and funny.

No Jumping HIIT Workout // with Dumbbells is 35:10 minutes; 2 minute intro, 3:45 minute warm up and 4 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. Squat & calf raise (squat, tapping ends of DBs on ground then stand, raising onto toes while also reaching DBs overhead) (5# DBs)
  2. Push up & leg lift (alternate legs)
  3. Deadlift lunge & curl (alternating reverse lunges, do one deadlift between lunges) (16.5# DBs)
  4. Star steps (do a narrow squat with hands/DBs by ankles, stand and step out to one side, swinging arms/DBs to side and overhead (jumping jacks arms), alternate sides with a narrow squat between each side) (5# DBs)
  5. Repeat #1-4

30 second rest

Circuit 2:

  1. Knee drive (hold one DB in both hands, hinge forward slightly in split stance, extend arms/DB straight in front of you, pull knee into chest while bringing DB to knee) (one 5# DB)
  2. Repeat #8 on other leg
  3. Plank toe taps (in elbow plank, alternate tapping toes out to sides)
  4. Squat & punch (squat with alternating cross punches, squat between each punch) (5# DBs)
  5. Repeat #1-4

30 second rest

Circuit 3:

  1. Side lunge & raise (alternating stationary side lunges with bent arm side raises between each lunge) (8# DBs)
  2. Squat & curl (alternating step out squats, while in squat, hold and do a double arm bicep curl) (15# DBs)
  3. Step jack (alternate stepping one foot out to side, do an overhead press each time you step foot out) (5# DBs)
  4. One arm swing (holding a DB in each hand, do single arm kettlebell swings but alternate arms) (10# DBs)
  5. Repeat #1-4

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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