No Repeats HIIT Cardio Workout (No Equipment)

No Repeats HIIT Cardio Workout (No Equipment) is the kind of no repeat workout I really enjoy. Heather Robertson really mixed things up in this workout. If you have been doing Heather’s workouts as long as I have, then all of the exercises will be familiar to you. She broke this workout down into thirds. This workout contains 45 intervals and each section of the workout is separated into 15 intervals. Between each 15 interval section you get a longer break. It contains 43 different exercises The reason it is not 45 exercises is because 2 of the exercises are done on one side of the body so you repeat them on the other side of the body. I really enjoyed this cardio workout. I burned 279 calories and I got some great and relatively intense cardio. I felt like Heather inserted some recovery level moves every so often so that the intensity varied. Which was okay with me! This is not a low impact workout; however, Heather does include a mix of both high impact and low impact exercises in this workout.

No Repeats HIIT Cardio Workout (No Equipment) is 38:30 minutes; 2:45 minute warm up and 4 minute stretch. Equipment: fitness mat. The exercises are all done interval style: 30 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.

  1. Butt kick run
  2. Shuffle & hop (in partial squat, lateral shuffle the length of your mat then jump, reaching arms overhead)
  3. Pop squat (squat jacks, tapping one hand to floor while in squat)
  4. Jumping jacks
  5. Rocking chair (lay on back on mat, do one reverse crunch lifting hips and pushing your legs overhead, then roll forward until you sitting on mat with knees bent and feet on mat, and raise both arms overhead)
  6. 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)
  7. Lunge & drive (reverse lunge into a front knee raise)
  8. Repeat #7 on other side of body
  9. Cross punch (alternating punches to the side, across the body)
  10. Toe taps (with hands behind head, alternate hop-tapping toes in front of you)
  11. Ankle reach (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)
  12. Spot sprint (sprint in place)
  13. Boxer jacks (jack the legs with alternating front punches)
  14. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  15. Spin squat (180 jump squats)
  16. 30 second rest
  17. Straight up jacks (jumping jack legs, arms are straight with hands stacked, raise and lower arms in front of you as you jack legs)
  18. Leap frog (stand with legs wide, squat and tap fingers on floor, stand and raise arms overhead while also raising onto toes)
  19. Squat & kick (squat + front kick, alternate legs when kicking)
  20. Windmill lunge (alternating stationary side lunges, circle arms when changing sides, reaching both arms to foot while in lunge)
  21. Push back push ups (do one push up then push glutes back to heels keeping knees elevated off mat)
  22. Plank rocker (in forearm/elbow plank, rotate hip side to side)
  23. Bicycle crunch
  24. High knee run
  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. Side leaps (lateral jumps the length of your mat)
  27. Ninja hops (start in straight arm plank, jump feet to hands so you are in a deep squat, raise hands off mat into prayer, place hands on mat again and jump feet back to plank)
  28. Fast feet
  29. Pop lunges (alternating reverse lunges with a hop when doing each part of the lunge)
  30. Station sprint (high knee sprint forward the length of your mat then sprint backwards back to start)
  31. Burpee jacks (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)
  32. 30 second rest
  33. Knees & toes (2 high knee runs, tapping knee with opposite hand + 2 insole taps)
  34. Side lunge & hop (one side lunge and as you raise out of side lunge, do a knee raise with a hop)
  35. Repeat #34 on other side of body
  36. Plank tap (in straight arm plank, alternate tapping hand to opposite shoulder)
  37. Out & up (one jumping jack opening arms out to sides in a T + one jump reaching both arms overhead)
  38. Speed skater (lateral skaters)
  39. Ghost rope (simulate jumping rope)
  40. Inchworm (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
  41. Mountain climbers
  42. Scissor squats (4 scissor runs then jump out into squat)
  43. Power jack (jumping jacks but when legs are wide, land in sumo squat)
  44. Plank kick thrus (in straight arm plank, kick one leg under body, rotating torso and raising opposite hand off floor to tap toe as it kicks, alternate sides)
  45. Curtsy & hop (alternating curtsy lunges w/ one squat jump when changing sides)
  46. Criss cross twist (one jumping jack opening arms out to sides + one cross body knee raise bringing opposite elbow to knee, alternate sides when doing the knee raise)
  47. Broad jump shuffle (jump forward the length of your mat then 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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