Serious Sweat!! HIIT Cardio + Core Workout

The title of this workout is no exaggeration! I was definitely sweating! Serious Sweat!! HIIT Cardio + Core Workout is a circuit based cardio core workout from Heather Robertson. Heather not only alternates cardio exercises with core exercises but some of the cardio exercises double as core exercises as well. This workout is fast paced and intense. According to my FitBit I burned 279 calories. And as for the sweat, by the final circuit I was having problems with one of the exercises–exercise 2, plank toes taps. The final time through the circuit (so near the end of the workout) my forearms were slowly sliding wider as I did the exercise! I guess even my forearms were perspiring! I had to keep readjusting my arms. Next time I will bring my towel down to the mat with me.

This workout contains 3 circuits of 6 exercises. Each circuit is done twice before you move on to the next circuit. The exercises are all done interval style: 40 seconds of work followed by 10 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.

Serious Sweat!! HIIT Cardio + Core Workout is 37:58 minutes; 2:30 minute warm up and 3:30 minute stretch. Equipment: exercise mat.

Circuit 1:

  1. Jumping jacks
  2. Mountain climbers
  3. High knee twist (high knee run, hands tap opposite thigh when knee raises)
  4. Ankle tap (start in straight arm plank, push hips back into pike/down dog while reaching one hand to tap opposite ankle, alternate sides returning to plank between each side)
  5. Knee drive (stand in split stance with arms extended overhead and to the side, raise back knee while pulling hands down to hip)
  6. Repeat #5 on other side of body
  7. Repeat #1-6

30 second rest

Circuit 2:

  1. Speed skater (lateral skaters)
  2. Bicycle crunch
  3. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  4. Reverse & kick out (lay on back on mat, do one reverse crunch, pushing feet overhead while raising hips then push legs out straight in line with hips)
  5. Side planks (in elbow/forearm plank, rotate into side elbow plank reaching top arm to ceiling, alternate sides)
  6. Burpee jacks (plank burpee (no push up), do one jumping jack at top of burpee (when standing) and jump feet out wide at bottom of burpee when in plank)
  7. Repeat #1-6

30 second rest

Circuit 3:

  1. Super push up (alternate one push up with one superman)
  2. Plank toe taps (in forearm/elbow plank, alternate tapping leg out to side)
  3. 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)
  4. Shuffle & hop (in partial squat, lateral shuffle the length of the mat then jump, reaching arms overhead)
  5. Plank kick thru (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)
  6. Inchworm & tuck (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and do one tuck jump)
  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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