Low Impact NO REPEATS Total Body HIIT

Low Impact No Repeats Total Body HIIT is a tough total body metabolic strength workout from Heather Robertson. Or maybe it just felt tough to me today. I am still sore from Heather’s Chest & Back Supersets workout and I just didn’t feel motivated to lift heavier dumbbells this morning. I still got an excellent workout, but whereas I normally might have went for a heavier dumbbell on some of the exercises, this morning I was more conservative with my weight choices. I still really enjoyed this workout. When doing strength workouts with dumbbells or barbells, I do prefer repetition but the no repeat workouts are fun. And I still got a thorough total body strength workout. Plus, not only does Heather intersperse low impact cardio exercises throughout the workout but the exercises themselves are compound moves that work multiple muscle groups. So your heart rate is elevated throughout. According to my FitBut I burned 321 calories and I even spiked into my peak heart rate a few times. Since this workout is only 43:30 minutes, I used Heather’s Abs & Booty Workout Finisher as a “finisher.”

Low Impact No Repeats Total Body HIIT is 43:31 minutes; 3:15 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather uses 5 and 10 pound dumbbells. The weights listed below are what I used. Each exercise is done for 45 second of work followed by 15 seconds of rest. 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.

  1. Lunge & curl (alternating reverse lunges with a double arm bicep curl while in lunge) (15# DBs)
  2. Squat & one arm press (squat and at top of squat do one single arm overhead press, alternate arms passing DB to other hand while in squat) (one 16.5# DB)
  3. Rocking chair (holding one DB in both hands at chest, do one reverse crunch then roll forward until you sitting on mat with knees bent and feet on mat, do one overhead press) (one 15# DB)
  4. Shuffle & front press (hold one DB in both hands at chest, lower into shallow/partial squat, lateral squat walk 2 steps to side then push DB in front of you) (one 15# DB)
  5. Push up & side tuck (one push up then bring one knee to same side elbow outside of body, repeat on other leg)
  6. Side lunge & raise (alternating stationary side lunges with one bent arm side raise when changing sides) (8# DBs)
  7. High knee twister (hold one DB in both hands, alternating knee raise bringing DB to hip as knee raises) (one 8# DB)
  8. Inchworm push ups (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and raise arms overhead while also raising onto toes)
  9. Kickbox squat (lower into squat and do alternating front punches (once each hand), stand and do alternating front kicks (one each leg)) (5# DBs)
  10. In & out curls (alternate traditional bicep curls with wide bicep curls) (13# DBs)
  11. Kneeling press (start in kneeling lunge, raise into split stance while doing a single arm Arnold press) (one 13# DB)
  12. Repeat #11 on other side of body
  13. Plank knee taps (in straight arm plank, bring one knee into chest and tap knee with opposite hand, alternate sides)
  14. Plank toe taps (in elbow/forearm plank, alternate tapping one foot out to side)
  15. One arm swing (stand with legs wider than hip width, a DB in each hand, lower into squat and as you stand swing one DB in front of you kettlebell style, alternate arms with a squat between each side) (12# DBs)
  16. Bicycle crunch
  17. Cross punch (alternating weighted cross punches) (5# DBs)
  18. Squat jacks (hold one light DB in each hand, do one narrow squat reaching DBs toward floor then step out to side, raising arms/DBs out to sides and overhead jumping jack style, alternate sides with a narrow squat between each side) (5# DBs)
  19. 30 second rest
  20. Squat & knee drive (squat and when you stand, do a knee raise bringing hands to knee as it raises, hands are stacked and in front of chest)
  21. Side lunge & press (hold one DB in one hand, do one side lunge, reaching DB to opposite foot while in lunge, at top of lunge do one single arm overhead press) (one 15# DB)
  22. Repeat #21 on other side of body
  23. Tricep press & clam (lay on side with knees bent and legs stacked, bottom arm/hand is holding top shoulder, top hand is on the floor in front of chest, do one side lying tricep push up and when you lower back to mat open top knee keeping insoles of feet together)
  24. Repeat #23 on other side of body
  25. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when doing the lunge) (16.5# DBs)
  26. Hi-lo swing (hold one DB in both hands and swing it kettlebell style, alternate one standing swing with one squatting swing, when standing swing DB overhead, when squatting swing DB to shoulder level) (one 16.5# DB)
  27. 1-leg deadlift (single leg deadlift, when in deadlift lift non-working leg lifts straight behind you and when you straighten raise knee in front of you) (15# DBs)
  28. Repeat #27 on other side of body
  29. Squat & curl (hold one DB in each hand, lower into a wide squat and hold, do alternating bicep curls, one each arm, then stand) (12# DBs)
  30. Bent over row (alternate arms) (25# DBs)
  31. Push up & reach (one push up, at top of push up raise one arm straight in front of you and slightly above shoulder level, alternate arms with a push between each side)
  32. Sumo squat (one 50# DB)
  33. Cross toe touch (lay on back, hands behind head and legs raised straight to ceiling, crunch upper body while reaching hand to opposite foot, alternate sides)
  34. Leap frog (stand with legs wide, squat and tap fingers on floor, stand and raise arms overhead while also raising onto toes)
  35. Curtsy & kick (hold one DB goblet style, do one curtsy/cross-back lunge and at top of lunge do one straight leg side raise) (one 20# DB)
  36. Repeat #35 on other side of body
  37. Climber press up (holding a DB in each hand, do 4 mountain climbers, step feet into hands, stand and do one double arm overhead press) (15# DBs)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “Low Impact NO REPEATS Total Body HIIT

  1. Hola! Just wanted to say again how much I am enjoying the Heather/Caroline rotation! Next week will be my last week. After that I plan to do the new Cathe workouts and then new stuff from nobadaddiction (she has a couple kickboxing ones I want to do) and Caroline/Heather too.

    I tacked on a short UB body weight superset from Caroline that I thought you’d enjoy. It’s this one: https://youtu.be/WomhbEXCYfQ. It would be great for traveling. But be forewarned … it’s almost all push-up variants with the most focus on tris, chest and shoulders. Definitely got the job done there.

    Liked by 1 person

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