NO REPEATS HIIT Workout with No Equipment

No Repeats HIIT Workout with No Equipment is another body weight workout from Heather Robertson. This is also a cardio + strength/conditioning workout. It is a solid and enjoyable workout. I’ve done so many of Heather’s body weight workouts over the past month that there really is a lot of repetition between them but that’s okay. That is normal for any trainer. The variety is in how they combine the exercises in different workouts. This workout had many of Heather’s great body weight strength moves that I really enjoy doing, like her curtsy & knee drive, and tricep press & kick. This workout will give you some total body conditioning along with your cardio. I burned 276 calories. Since this workout is 44 minutes, I used an intense little tabata finisher from Heather: Tabata Total Body Workout (No Weights), which is 16 minutes, giving me a full hour of body weight strength + cardio.

No Repeats HIIT Workout with No Equipment is 43:59 minutes; 3:20 minute warm up and 3 minute stretch. Equipment: fitness mat. There is one move in this workout that even challenged Heather’s balance (curtsy & knee drive), so having a chair nearby to hold onto for balance might be helpful. 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. 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)
  2. Push up & tap (do one push up and when in plank, tap hand to opposite shoulder, once each side)
  3. Side lunge & drive (at top of side lunge do one knee raise)
  4. Repeat #3 on other side of body
  5. 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)
  6. Spot sprint (sprint in place)
  7. Plank 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)
  8. In & out squats (one narrow squat + one step out squat, alternate sides when stepping out)
  9. Deadlift & lunge (one single leg deadlift, raising non-working leg straight behind you when hinging forward, + one reverse lunge)
  10. Repeat #9 on other side of body
  11. Knee tuck & kick out (lay on back on mat, do one reverse crunch, bringing knees into chest while raising hips then push legs out straight in line with hips)
  12. Stand up & hop (start in high kneeling on mat, step one foot forward into kneeling lunge, step other foot forward so you are in squat, jump once then reverse the motion, stepping one foot back to kneeling lunge and the other leg joins it so you are again in high kneeling)
  13. 30 second rest
  14. Squat & kickback (do one squat and when you stand, do one hamstring curl, touching foot behind you with opposite hand, alternate legs with a squat between each hamstring curl)
  15. Side bridge & kick (in side elbow plank with top arm reaching to ceiling and both knees bent and stacked, lower hip and when you raise hip, kick top leg up to ceiling)
  16. Repeat #15 on other side of body
  17. Inchworm climbers (stand at end of mat, hinge forward and walk hands out to plank, do 4 mountain climbers (twice each leg), walk hands back to feet, stand and jump, raising arms overhead)
  18. Bicycle crunch
  19. Side leaps (lateral jumps the length of your fitness mat)
  20. Bear kick backs (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), alternate raising one leg, pushing sole of foot to ceiling)
  21. Curtsy & knee drive (curtsy/cross-back lunge with arm of same side as moving leg extended straight overhead, when you return to standing, raise knee while bringing elbow to thigh)
  22. Repeat #21 on other side of body
  23. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  24. Wall sit (wall squat)
  25. 1.5 jump squats (lower to bottom of squat, raise halfway, lower to bottom of squat then jump)
  26. 30 second rest
  27. Glute bridge & kick (lay on back, knees bent and feet close to glutes, raise one leg straight to ceiling, raise hips doing a single leg bridge and when you lower hips also lower straight leg)
  28. Repeat #27 on other side of body
  29. Penguin crunch (lay on back, knees bent and feet on mat, raise head/shoulders, alternate tapping hands to same side heels)
  30. 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)
  31. Repeat #30 on other side of body
  32. 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)
  33. Side lunge & reach (stand with legs wide and arms extended straight overhead, do stationary alternating side lunges, at bottom of lunge reach both hands down to frame foot, raise both arms overhead when changing sides)
  34. Push up & leg lift (do one single leg push up, lower body to mat and raise arms and legs into superman, place hands back on mat under shoulders and as you push up, also raise one leg, alternate which leg is raised when pushing up)
  35. Squat & toe tap (hold partial squat isometrically, alternate hop-tapping one foot out to side)
  36. Shadow box (alternating front punches)
  37. Jumping jacks (legs jack the entire interval, arms alternate traditional jumping jack arms with raising both arms in front of you to overhead)
  38. Leap frog (stand with legs hip width apart, squat while tapping fingertips to floor between legs and when you stand, jump, reaching arms overhead)

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


2 thoughts on “NO REPEATS HIIT Workout with No Equipment

  1. One thing that Heather does especially well is she incorporates abs in much of what she does. Even body weight workouts leave me feeling that I was well-worked. ☺️

    Today I did day 12 of Epic III – upper body complexes. It’s amazing how much she packs into a short time, yet she hits every muscle group thoroughly. I used 30lb for chest/back and 12lb for everything else except for the segment where she did front arc raises and around the world. I dropped to 10s on that one. This one was less than 45 min so I was able to tack on a 10 min ab segment from nobadaddiction and some SaraBeth yoga.

    Question for you … Do you drink/eat anything special before or after a workout (protein shake, recovery shake, etc)?


    1. Heather always incorporates push ups, too. As long as I am doing her workouts I never worry about my chest getting worked at some point.

      No, I have been intermittent fasting for years. I do it to keep cancer from returning. So I don’t eat anything until 9:30am. I workout at around 5:30am (though some mornings like this morning and tomorrow I workout even earlier because I have to be somewhere early–but on a normal day, teleworking, I workout at 5:30am). After I workout I take BCAA pills but that’s it. Nothing until I eat breakfast which is about 3 hours after I finish working out. At that point I do drink a light muscle milk with my breakfast.


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