DAY 1 Home Workout Challenge // Total Body HIIT (No Equipment)

Total Body HIIT is the first day of Heather Robertson‘s Home Workout Challenge. 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.) I have now done all 7 of the workouts and they are all excellent. Just like all of the other workouts in Heather’s Home Workout Challenge, this is a body weight workout. This is a strength + cardio workout. I don’t feel like it was total body since nothing was included for the back, but Heather does a nice job working most of the muscles in your body in some fashion. And also, so great cardio! This was a fun and moderately intense workout. I also loved the nice long stretch at the end. This was a feel good workout but I was also working hard. I burned 329 calories. Another winner! Heather has so many!

There is an editing problem with this workout. In Circuit 1 you do a lower body combo move called a Lunge Drive. If you are mirroring Heather (like I do) then the second time through the circuit she does the exercise twice on the same leg. So make sure you change legs! It’s early in the workout so you should not be so worn out that you’ve stopped paying attention.

There are 3 circuits in this workout. Each circuit contains 6 exercises. Each circuit is done two times before moving on to the next circuit. The exercises 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.

Total Body HIIT (No Equipment) is 46:57 minutes; 1:35 minute intro, 3:20 minute warm up and 5 minute stretch. Equipment: fitness mat. Most of the intro is about the people that supply Heather’s music–Epidemic Sound.

Circuit 1:

  1. Pop squats (squat jacks, one hand taps floor when in squat)
  2. Lunge drive (reverse lunge into front knee raise + rear curtsy/cross-back lunge into front knee raise)
  3. Repeat #2 on other side of body (the second time through this circuit Heather does this exercise twice on the same leg–so make sure you change legs!)
  4. Push up & reach (one push up + one single arm raise in front of you, alternate arms with a push up between each arm raise)
  5. Speed skater (lateral skaters)
  6. Inchworm jacks (stand at one end of mat, hinge forward and walk hands out to plank, do one plank jack, walk hands back to feet, stand and do one jumping jack)
  7. Repeat #1-6

30 second rest

Circuit 2:

  1. Jumping jacks
  2. Crab dance (in crab, kick one leg straight to ceiling while reaching for foot with opposite hand, alternate sides)
  3. Shuffle & hop (in partial squat, take 2 lateral steps the length of the mat + one hop)
  4. Push up & tap (one push up + tap hand to opposite shoulder, once each hand)
  5. Side lunge & reach (alternating stationary side lunges, while in lunge both hands reach toward foot and when changing sides, both arms reach overhead)
  6. Ninja squat pulse (in plank, jump feet into hands, with hands in prayer, lower into squat and pulse one time, place hands on ground and jump feet back out to plank)
  7. Repeat #1-6

30 second rest

Circuit 3:

  1. Squat & leg lift (one narrow squat + one side leg lift, alternate legs with a narrow squat between each leg lift)
  2. Squat jacks (regular jacks but when feet come together, lower into a narrow squat reaching both arms in front of you)
  3. Oblique climbers (in straight arm plank, bring knee to same side elbow outside of body, alternate sides)
  4. 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)
  5. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
  6. Bicycle crunch
  7. Repeat #1-6

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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