No Repeats /No Equipment HIIT Workout

No Repeat /No Equipment HIIT Workout is another excellent body weight strength workout from Heather Robertson. This felt like a shorter version of her Day 6 Home Workout Challenge // Killer No Repeat HIIT Workout (No Equipment), which I just did a few days ago. However, that workout is a bit more intense than this workout. Heather puts “HIIT” in the title (High Intensity Interval Training) of both workouts but I didn’t find either workout to be HIIT level. Some of the exercises were intense but none of them spiked my heart rate into my peak heart rate zone. This workout kept me in my fat burn and cardio heart rate zones. Nevertheless, it was a great workout. It worked me nicely and gave me some decent cardio. I burned 237 calories plus it was very enjoyable. This is another one of Heather’s feel good workouts. I got a great workout and felt great afterward–not wasted or wrung out. As the title indicates no equipment is needed and no exercise is repeated. The workout consists of both body weight strength exercises and cardio exercises. This is not a low impact workout. Lots of jumping.

No Repeat /No Equipment HIIT Workout is 38:34 minutes; 3:15 minute warm up and 4 minute stretch. Equipment: fitness mat. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower left hand side of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

  1. 1.5 squat (lower to bottom of squat, raise halfway, lower to bottom of squat and raise all the way)
  2. Plank kick thru (in straight arm plank, kick one leg under body and tap foot with opposite hand, alternate sides)
  3. Inchworm climbers (stand at end of mat, hinge forward and walk hands out to plank, do 4 mountain climbers (twice each leg), walk hands back to feet, stand and jump, raising arms overhead)
  4. Lunge & twist (alternating reverse lunge, hands are clasped in front of chest, while in lunge, twist arms/torso toward front leg)
  5. T push ups (one push up the rotate into side plank, raising top arm to ceiling, alternate sides with a push up between each side plank)
  6. Scissor lunges (4 scissor runs then jump into lunge, alternate legs when jumping into lunge)
  7. Side lunge & drive (at top of side lunge, raise one knee bringing opposite elbow to knee)
  8. Repeat #7 on other leg
  9. High knee run
  10. Walking plank (straight arm plank to elbow/forearm plank, alternate lead arm)
  11. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs)
  12. Ninja hop (start in straight arm plank, jump feet to hands so you are in a deep squat with hands in prayer, place hands on floor again and jump feet back to plank)
  13. Reverse tuck & kick out (lay on back with arms on mat at sides, do one reverse crunch then push legs out straight in line with hips)
  14. Crab dance (while in crab raise one leg and tap toe with opposite hand, repeat on other hand/leg)
  15. Hip twister (squat jump, at top of jump twist hips to one side, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
  16. 30 second rest
  17. In & out squats (one narrow squat + one step out squat + one narrow squat + one step out squat to other side)
  18. Plank taps (in straight arm plank, tap hand to opposite shoulder, alternate sides)
  19. Squat jump & jack (one jumping jack + one squat jump)
  20. Curtsy lunge & reach (alternating curtsy/cross-back lunges, when in lunge reach both arms overhead)
  21. Push back push ups (do on push up then push glutes back to heels keeping knees elevated)
  22. Cross punch (alternating cross punches)
  23. Kneel & drive (reverse lunge until knee taps floor and at top of lunge raise knee)
  24. Repeat #23 on other leg
  25. 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)
  26. Plank saw (in elbow/forearm plank, shift body forward and back pushing with feet)
  27. X crunch (lay on back with legs open and arms overhead and open so body is an X, raise one straight leg and reach one hand to opposite foot while crunching upper body, alternate arms/legs)
  28. Sit up & reach (lay on back with knees bent and feet on ground, arms are extended straight on mat overhead, do a full sit up reaching straight arms in front of you and at top of sit up reach straight arms overhead, lower arms in front of you, lower back to mat returning arms overhead)
  29. Burpees (full burpee with push up at bottom)
  30. Pike push up combo (start in straight arm plank, do one push up, walk hands back to pike position and do one pike push up, alternate between these two push ups)
  31. Broad jump shuffle (forward jump the length of your mat and shuffle backwards back to start)

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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