GLOW UP CHALLENGE // Day 7: No Repeats HIIT Workout

No Repeats HIIT Workout is part of Heather Robertson‘s week long Glow Up Challenge, which is 7 days of workouts plus a nutrition guide and other suggestions for a holistic approach to getting on your “glow.” I did not the workouts as a program but I have now done all of the workouts. For more information on Heather’s Glow Up program (and other programs–all FREE), visit her website.

This is an excellent and intense body weight cardio + strength workout. And Heather manages to give you a full body workout, too. As the title indicates, no exercise in this workout is repeated. I actually love no repeat workouts when they are body weight workouts and Heather keeps things interesting in this one. Lots of great moves. I think the intensity in this workout comes more from the interval times. Heather generally does 40 seconds of work followed by 20 seconds of rest but in this workout you work longer and get a shorter rest: 45 seconds of work followed by 15 seconds of recovery. I think that is one of the reason this workout felt more intense than many of her other body weight workouts I have done recently. This was a very enjoyable workout. Since it is only 45 minutes, I used Heather’s No Jumping // HIIT Cardio + Abs Workout as a finisher. That is a lower intensity workout but still kept my heart rate elevated. Between the two workouts I burned 430 calories.

No Repeats HIIT Workout is 44:58; one minute intro, 3 minute warm up and 4 minute stretch. Equipment: fitness mat. There is a timer in the lower right hand side of the screen, counting down the intervals and recoveries. During the recovery, Heather previews the next exercise. This is not a low impact workout; lots of jumping.

  1. Ghost rope (simulate jumping rope)
  2. Climber knee taps (mountain climbers, as you bring your knee under your body, tap the knee with the opposite hand)
  3. Lunge & kick (reverse lunge into a front kick)
  4. Repeat #3 on other side of body
  5. Skate & reach (lateral skaters, reach one hand to floor when you are in cross back lunge and reach both arms overhead when changing sides)
  6. Crab dance (in crab, raise one knee, put foot back on mat then kick same leg up straight and tap foot with opposite hand, alternate sides)
  7. Hip lift & kick out (lay on back with hands under small of back, do a reverse crunch bringing knees into chest then extend legs straight in line with hips)
  8. Boxer jacks (2 jumping jacks + 2 front punch jacks–jack feet while doing front punches)
  9. Plank and reach (hold straight arm plank, alternate raising one arm straight in front of you)
  10. Side lunge & hop (side lunge then lower into a narrow squat and hop)
  11. Repeat #10 on other side of body
  12. High knees & butt kicks (alternate 4 high knee runs with 4 butt kick runs)
  13. Inchworm & bear up (stand at end of mat, hinge forward and walk hands out to plank, jump feet in under body so you are in bear pose (knees bent and hovering a few inches off mat), jump feet back out to plank, walk hands back to feet, stand and jump, raising arms overhead)
  14. Lunge & twist (alternating reverse lunges, while in lunge, twist torso toward front leg)
  15. Pop squat (squat jacks, tapping one hand to floor while in squat)
  16. Caterpillar push up (alternate plank push up with pike push up)
  17. Plank saw (in forearm plank, rock body forward and back using toes)
  18. Shuffle jacks (do one jumping jack then squat shuffle 2 steps to the side and do another jumping jack)
  19. 30 second rest
  20. T push ups (one push + one side plank, raising top arm to the ceiling, alternate sides/arms with a push up between each side)
  21. Curtsy & squat (one cross-back/curtsy lunge + one squat, alternate sides when lunging with a squat between each side)
  22. Plank kick through (in straight arm plank, kick one leg under body, rotating torso and raising opposite hand off floor to tap foot as it extends out to side, alternate sides)
  23. Bridge & leg drop (lay on back, one knee bent with the foot on mat near glutes the other leg is raised straight to ceiling, raise hips into bridge and hold, lower straight leg then raise it back to ceiling, lower hips)
  24. Repeat #23 on other side of body
  25. Toe taps (with hands behind head, do a hopping jog, tapping the floor in front of you with your toes)
  26. Super V squeeze (lay on mat with arms extended on floor in front of you and legs straight, raise head/chest/legs/arms and hold while pulling elbows back to ribs, extend arms in front of you again and lower head/chest/legs/arms)
  27. 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)
  28. Lay down push up & row (start in straight arm plank, keeping body straight from heels to shoulders, lower body to mat, keeping hands in place under shoulders, raise hands and legs off the floor, place hands and toes back on mat and, keeping body straight from heels to shoulders, push back up into plank, while in plank, row one hand up to shoulder, repeat on other arm)
  29. Ninja hops (start in straight arm plank, jump feet to hands so you are in a deep squat, raise hands off mat, place hands on mat again and jump feet back to plank)
  30. 1.5 sumo squat (stand with legs wide and toes turned out, lower into squat, raise halfway, lower back into squat then raise all the way)
  31. In & out hops (jump from narrow squat to wide squat)
  32. Tricep press & kick (lay on side with legs straight and 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 do one straight leg raise with top leg)
  33. Repeat #32 on other side of body
  34. Suitcase crunch (lay on back on mat, knees bent and feet on mat, hands against forehead with palms facing forward, do a full crunch, bringing hands to knees while keeping backs of hands against forehead)
  35. Squat jump & jack (alternate one jumping jack with one squat jump)
  36. Plank tap & jack (plank jacks, each time you jack legs, tap one hand to opposite shoulder, alternate sides)
  37. Spot sprint (high knee sprint in place)

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


7 thoughts on “GLOW UP CHALLENGE // Day 7: No Repeats HIIT Workout

  1. Would you please do a Naomi, Caroline and Heather rotation please. I have a rebounder at home and I would like to know how to incorporate all 3 trainers in weekly workouts. Thanks so much for all of your rotations and reviews. It really helps and makes things easier easier 😊

    Liked by 1 person

    1. Sure–I will put together a rotation that reflects how I workout since those are the 3 trainers I use the most. It won’t be right away though. Right now I am working on a second Heather Robertson only rotation but once I finish that I will start working on it.


    1. The shorter recovery also feels more appropriate for body weight workouts when there is little prep you have to do between exercises. Her strength/dumbbell workouts you actually need the 20 seconds not only to let your muscles recover but to also swap out weights and get into position. So for the dumbbell workouts it isn’t always a true 20 second recovery–but it usually is for the body weight workouts. So yeah, just shaving 5 seconds stops your heart rate from dipping down too far.


      1. Today I did Caroline’s 30 min HiiT Epic III (day 5, I think). That one is a 30/15 split body weight workout. I needed every one of those 15 seconds (sometimes more!) because she does so many burpee variations. But her HiiT is usually much more intense than Heather’s. I tacked on a 10-min body weight strength segment (this one: which alternated Bulgarian lunges with decline push-ups) and iso abs (this one: The body weight segment she did outside which was a nice change of scenery. Challenging, too!

        Liked by 1 person

      2. Everything Caroline does is more advanced than Heather. Which is why I like to use them both. I don’t always need advanced workouts (Caroline) every day so a nice high-intermediate (or intermediate) level Heather workout evens things out nicely. Their workouts work very well together IMHO. Of course, I also throw a lot of Naomi Joy workouts into my rotations, too, but her workouts are a completely type of workout.


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