FIERCE Full Body HIIT Workout // NO REPEATS + No Equipment

What a fun workout! It’s short but thorough and I loved it. Fierce Full Body HIIT Workout // No repeats + No Equipment is a cardio + strength workout from Heather Robertson. As the title indicates, this a body weight workout. With only 20 exercises to work with Heather still manages to give you a total body workout. Was it fierce? Not really, but it did work me nicely. It is not low impact, so the cardio intervals have lots of jumping. At the very end Heather burned my lower body out! She gives you some wall squats then finishes with jump squats. My legs were burning at the very end. Then she gives you a surprisingly long and thorough stretch for such a short workout. Which I loved BTW. This was another all around feel good workout from Heather.

Fierce Full Body HIIT Workout // No repeats + No Equipment is 30:11 minutes; 4 minute warm up and 5 minute stretch. Equipment: fitness mat. 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.

  1. Walking plank jacks (one plank jack in straight arm plank + one plank jack in elbow/forearm plank)
  2. Side lunge & reach (stand with legs wide and arms extended overhead, do alternating stationary side lunges, when in lunge lower straight arms so they are extended straight in front of you, raise them back overhead when changing sides)
  3. Pop squat (squat jacks, tapping one hand to floor while in squat)
  4. Push back push ups (do one push up then push glutes back to heels keeping knees elevated off mat)
  5. Curtsy & squat (one cross-back/curtsy lunge + one squat, alternate sides when lunging with a squat between each side)
  6. Russian twist (sit on bottom on mat, knees bent and feet raised, torso leaned back, twist clasped hands side to side)
  7. Straight up jacks (jumping jacks, hands are stacked, raise and lower arms from thighs to overhead)
  8. Tricep push ups
  9. Sumo pulses (lower to bottom of wide sumo squat and hold isometrically, pulse at bottom of squat)
  10. Mountain climbers
  11. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  12. Deadlift & lunge (one single leg deadlift, raising opposite leg straight behind you + one reverse lunge, at top of lunge raise knee)
  13. Repeat #12 on other side of body
  14. Plank & tap (in straight arm plank, alternate tapping hand to opposite shoulder)
  15. Bicycle crunch
  16. Frog hops (stand with legs wide, squat and tap fingertips to floor between legs, stand and jump reaching arms overhead)
  17. Inchworm push & hop (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 jumping)
  18. Super V squeeze (lay on mat with arms extended on floor in front of you and legs straight, raise chest/arms/legs and hold while pulling elbows back to ribs, extend arms in front of you again and lower chest/arms/legs)
  19. Wall sit (wall squat)
  20. 3 pulse jump squat (squat pulse 3x + one jump squat)

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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