No Repeats HIIT // Dumbbell Workout

No Repeats HIIT // Dumbbell Workout is another intense total body metabolic strength workout from Heather Robertson. This workout is broken down into 3 circuits; a lower body circuit, an upper body circuit and a cardio/core circuit. However, many of the exercises in the lower body circuit are total body compound exercises that work both your upper and lower body. The upper body circuit contains exercises that also work your core. Plus there are cardio exercises in both the upper and lower body circuits. The final circuit is cardio and core exercises but some of the exercises will also give you some upper body strength work. So there really is no isolation work in this workout. Nearly every exercise is a metabolic compound exercise that hits many muscle groups. And the no repeat aspect keeps things interesting. According to my FitBit I burned 277 calories and spent a total of 8 minutes in my peak heart rate zone. The graph shows lots of dips and spikes, so I was definitely getting the HIIT effect. Since this workout is just under 44 minutes I used one of Caroline Girvan‘s short workouts as a finisher: 15 Min Leg Workout with Dumbbells. Between the two workouts I got an excellent total body strength workout.

The exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of recovery. 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.

No Repeats HIIT // Dumbbell Workout is 43:44 minutes; 3 minute warm up and 3:15 minute stretch. Equipment: dumbbells and fitness mat. Heather does not reveal the weight of the dumbbells she is using but they look like 10 pound dumbbells. The weights listed below are what I used.

Lower Body:

  1. Deadlift lunge & press (one deadlift + one reverse lunge, at bottom of lunge do one single arm overhead press) (15# DBs)
  2. Repeat # 1 on other side of body
  3. Sumo squat (one 50# DB)
  4. Jump squat
  5. Stand ups (start in high kneeling holding one DB in both hands at chest level, step one foot forward into kneeling lunge, step the other foot beside it so you are in squat, stand and do an overhead press, reverse the motion, stepping one foot back into kneeling lunge then the other leg joins it so you are back to high kneeling) (one 20# DB)
  6. Goblet squat (40# DB)
  7. Curtsy side lunge (alternate one curtsy lunge with one side lunge while holding one DB goblet style) (one 25# DB)
  8. Repeat #7 on other side of body
  9. Side hop lunges (alternating side lunges, hop shuffle when changing sides)
  10. Pop squats (squat jack, reaching one hand to floor when in squat)
  11. Lunge & drive (holding one DB in both hands at chest level, do one reverse lunge into a front knee raise) (one 16.5# DB)
  12. Repeat #11 on other side of body

30 second rest

Upper Body:

  1. Push back push ups (do one push up then push glutes back to heels while keeping knees elevated off mat)
  2. L raises (do a straight arm front raise while also doing a straight arm side raise, alternate arm position each rep) (7# DBs)
  3. Squat, curl & press (squat with DBs between legs, do a hammer curl while in squat, when DBs are at shoulders stand and do one overhead press) (15# DBs)
  4. Shadow box (alternating front punches)
  5. Skull crusher (lay on mat with knees bent and feet close to glutes, raise hips into bridge and hold isometrically entire interval, holding one DB in both hands, arms extended straight to ceiling, bend elbows, bringing DB to forehead) (one 20# DB)
  6. Kneeling press (in kneeling lunge do single arm Arnold presses) (one 15# DB)
  7. Repeat #6 on other side of body
  8. Inchworm push and tap (start standing, hinge forward, walk hands out to plank, do one push up, alternate tapping hand to opposite shoulder (once each side), walk hands back to feet, stand and jump, reaching arms overhead)
  9. Bent over row (30# DBs)
  10. In & out curls (alternate traditional bicep curls with wide bicep curls) (15# DBs)
  11. Walking plank (alternate straight arm plank with forearm plank)
  12. Weighted jacks (hold one DB in both hands, do jumping jacks while pushing DB overhead in time with legs) (one 10# DB)

30 second rest


  1. Butt kicks & high knees (4 butt kick runs + 4 high knee runs)
  2. Cross over jacks (do one jumping jack then hinge forward keeping legs straight and reach arm toward opposite foot, alternate sides with a jumping jack between each reach)
  3. Cross climbers (mountain climbers angling knee to opposite elbow)
  4. Toe touch (lie on back on mat, legs extended straight to ceiling, hold one DB in both hands, crunch upper body reaching DB to feet) (one 15# DB)
  5. March & twist (hold one DB in both hands, do alternating high knee marches while bringing DB to the hip when knee raises) (one 10# DB)
  6. Speed skater (lateral skaters)
  7. Spot sprint (high knee sprint)
  8. Penguin crunch (lay on back, knees bent and feet on mat, raise head/shoulders, alternate tapping hands to same side heels)
  9. Suitcase crunch (full crunch, hands are stacked at forehead with palms facing away from you, bring hands to knees at top of crunch)
  10. Bicycle crunch (bicycle maneuver)
  11. Squat jump & jack (one squat jump + one one jumping jack)
  12. Burpees (full burpees with push up at bottom)

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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