Day 6 Home Workout Challenge // Killer NO REPEAT HIIT Workout (No Equipment)

Day 6 of Heather Robertson‘s Home Workout Challenge is Killer No Repeat HIIT. The Home Workout Challenge is 7 days of no equipment workouts that Heather created in May 2020. (Here is the playlist if you are interested.) This is an excellent cardio + strength body weight workout. I love the length of it, too. Though I do like no repeat workouts, I prefer them to be body weight workouts like this. I like repetition when I am lifting dumbbells. So this workout was perfect in my opinion! So much variety and lots of excellent exercises. I think Heather hit just about every muscle in your body in some fashion at some point so you are getting full body conditioning along with your cardio. I burned 306 calories and got a great, feel good workout. This is not a low impact workout. Lots of jumping and Heather even includes some plyometrics in this workout. A note on the title. I did not find this workout “killer.” It worked me well but it definitely didn’t kill me. In fact I felt good at the end, not wasted or spent. And I also didn’t find it a HIIT workout (High Intensity Interval Training). There are some intense moves but nothing HIIT level. However, everyone is different. It does depend on your fitness level how killer or intense this workout is. So who knows–it may be a “Killer HIIT” workout for someone else. Regardless of my nitpicks about the title, I got a great workout that I thoroughly enjoyed.

Killer No Repeat HIIT is 51:25 minutes; 40 second intro, 5 minute warm up and 5 minute stretch. Equipment: fitness mat. The exercises in this workout are all 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 recoveries Heather previews the next exercise.

  1. Skip hop (skip in place, raising one knee while hopping)
  2. Inchworm climbers (stand at end of mat, hinge forward and walk hands out to plank, do 4 mountain climbers (2 each leg), walk hands back to feet, stand and jump)
  3. Curtsy side lunge (one curtsy lunge + one side lunge)
  4. Repeat #3 on other side of body
  5. Plank toe taps (while in elbow plank, alternate tapping feet out to side)
  6. Side leaps (lateral leap the length of your fitness mat)
  7. Power jacks (jumping jacks but land in sumo squat)
  8. Squat steps (hold squat isometrically and step side to side)
  9. Plank & row (one push up + one renegade row sans dumbbell, alternate arms with a push up between each row)
  10. X-crunch (lay on back on mat, legs wide and arms overhead and wide so body makes an X, raise one straight leg and crunch upper body while reaching opposite hand to foot, alternate arm/leg)
  11. Up & out jacks (one jumping jack + jack the legs while reaching both arms from in front of you to overhead with hands stacked)
  12. Lunge & twist (alternating reverse lunges, while in lunge twist torso toward front leg, hands are stacked in front of you with elbows raised out to sides)
  13. Plank tap combo (in straight arm plank, tap hand to opposite shoulder once each hand, tap hand to opposite knee while pushing hips back into down dog once each hand, tap hand to ankle while pushing hips back into down dog once each hand)
  14. Boxer burpee (place hands on ground, jump feet out to plank and when you jump feet back in, feet land in split stance, stand and do 2 front punches (one each arm), alternate lead leg)
  15. Prayer crunch (lay on back, knees bent and feet on mat, hands are raised to ceiling with palms together, do a basic crunch in this position)
  16. Hip lift (reverse crunch, legs are straight, push them to ceiling when raising hips)
  17. Broad jumps (jump forward the length of your mat, jump turn and broad jump back to start)
  18. Crossover jacks (do one jumping jack, landing with feet wide, forward fold reaching one hand to opposite foot, other arm reaches for ceiling, alternate sides with a jack between each side)
  19. Plank saw (hold forearm plank, push body forward and back with toes)
  20. Frogger push ups (one push up then jump feet in under chest then jump feet back out to plank)
  21. 30 second rest
  22. In & out hops (squat jacks–narrow squat + jump feet out to wide squat + jump feet back into narrow squat)
  23. Push back push ups (do one push up then push glutes back to heels while keeping knees elevated)
  24. Plank leg lift (in elbow plank alternate raising one leg)
  25. Tick tock lunge (pendulum lunges–forward lunge into reverse lunge with same leg)
  26. Repeat #25 on other leg
  27. Spot sprint (high knee sprint in place)
  28. Squat & punch (one squat + one cross punch when standing, alternate arms with a squat between each punch)
  29. Bridge march (in reverse plank, alternate bringing one knee into chest)
  30. Frog hops (stand with legs wider than hip width, squat touching fingertips to floor between legs, stand and jump reaching arms overhead)
  31. Side bridge (in side elbow plank with top arm reaching for ceiling, raise and lower hips)
  32. Repeat #31 on other side of body
  33. Bicycle crunch
  34. Squat & kick (one squat + one front kick, alternate legs)
  35. Squat toe taps (hold squat isometrically while tapping one leg out to side, alternate legs)
  36. Suitcase crunch (full crunch, hands are stacked at forehead with palms facing away from you, bring hands to knees at top of crunch)
  37. T, Y, I’s (superman but each rep you change arm position–T arms are extended straight out to sides, Y arms are raised overhead but in a Y formation, I arms are extended straight in front of you in traditional superman)
  38. Plank reach (hold elbow/forearm plank and alternate reaching one arm in front of you to shoulder level)
  39. Squat walk (hold squat isometrically while walking forward and backwards the length of the mat)
  40. Squat & twist (squat and when you stand extend arms out to sides in a T while also twisting upper body to side, alternate sides with a squat between each side)
  41. Star jump shuffle (lateral squat shuffle the length of your mat + one air jack)

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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